If there was a protein contest, beef would surely be crowned the king! Among the powerful package of 10 essential nutrients beef is known for, protein may be one of the most notable. In fact, one 3 ounce cooked serving of beef provides 50% of the Daily Value (25 grams) of this important nutrient—making it an excellent source!
A wealth of research1 has linked protein to favorable lifestyle markers such as healthy body weight and/or weight loss, maintaining and building muscle, and overall diet satisfaction. When you’re looking for ways to improve your health, manage your weight or satisfy your appetite, consider all that protein can do for you:
Feeling hungry? People who eat a higher-protein diet (about 30% of daily calories from protein) feel more satisfied, which may help prevent overeating.2
Protein helps support strong, lean bodies. Eating at least 4 ounces of high-quality protein from foods like beef at each meal provides your body with energy to lead an active lifestyle.3
Protein may help cut the fat. Research has shown exercise is more effective for weight management when paired with a higher-protein diet, and beef provides the amino acids necessary for building and replenishing muscles.4
Let’s explore the benefits of protein:
So let’s ditch those fad diets and consider how we fill our plates at each meal. It’s not only important to get protein at dinner, but to spread it throughout your day. This can really maximize the benefits above. Aim for 25-30 grams of protein at each meal and you’ll start to feel the difference. Check out this resource for more information.
New research shows spreading protein intake evenly throughout the day – about 25 to 30 grams per meal – may be the most beneficial for overall health and wellness. Hear Dr. Chris Mohr explain the importance of balancing protein throughout the day.
If you’re ready to make this one change to your diet, you can start by balancing your protein intake across your meals.
You can also find inspiration for breakfast, lunch, dinner, and snacks in our recipe collections and resource pages.
- Beef and Spinach Breakfast Sandwich: This recipe combines beef, egg, and spinach on a thin sandwich roll. And with 42g of protein, this dish is an excellent way to start your day!
- Greek Style Beef Pita: Stir-fried beef is stuffed into pitas and topped with your family’s favorite veggies like cucumbers and olives. This recipe is sure to keep you satisfied with 29 grams of protein!
- Spaghetti Squash with Meat Sauce: A fun take on a traditional spaghetti meal, this recipe uses the popular vegetable as the “noodle” base. This dinner is an excellent source of protein, with 29 grams per serving.
- Westerterp-Plantenga MS, et al. Dietary protein, metabolism, and body-weight regulation: dose–response effects. Int J Obes 2006;30:S16-S 23.
Paddon-Jones D, et al. Protein, weight management, and satiety. Am J Clin Nutr 2008;87:1558S-61S.
Paddon-Jones D, et al. Role of dietary protein in the sarcopenia of aging. Am J Clin Nutr 2008;87:1562S-6S.
Wolfe, RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr 2006;84:475-82.
Devkota S, Layman D. Protein metabolic roles in treatment of obesity. Curr Opin Clin Nutr Metab Care 2010;13:403-7.
- Leidy HJ, et al. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. Am J Clin Nutr 2013;97:677-88.
Westerterp-Plantenga MS, Luscombe-Marsh N, Lejeune MPGM, Diepvens K, Nieuwenhuizen A, Engelen MPKJ, Deutz NEP, Azzout-Marniche D, Tome D, Westerterp KR. Dietary protein, metabolism, and body-weight regulation: dose–response effects. Int J Obes 2006;30:S16-S23.
Leidy HJ, Bossingham MJ, Mattes RD, Campbell WW. Increased dietary protein intake consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. Br J Nutr. 2009;101:798-803.
- U.S. Department of Agriculture, Agricultural Research Service. 2015. USDA National Nutrient Database for Standard Reference, Release 28. Available at: http://www.ars.usda.gov/ba/bhnrc/ndl.
- Layman DK, et al. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. J Nutr 2005;135:1903-10.• Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, Layman DK, Paddon-Jones D. Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults. J Nutr. 2014 Jan 29