Do you want the best of all possible worlds - the best health, the best body, and the best performance? It's hard to achieve all three of these without adequate protein. You may be able to get enough protein without eating complete lean protein at each meal, but I've found it's hard to do. By following this advice, you'll not only ensure an adequate intake of protein, you'll also maximally stimulate your metabolism, improve your muscle mass and recovery, and reduce your body fat.
So how much do you need?
Women should get 20-30 grams of protein per meal - the equivalent of about 1 palm-sized portion of protein. Men should get 40-60 grams of protein per meal - the equivalent of about 2 palm-sized portions.
Complete Protein Sources:
Lean Meats - 93% lean ground beef, chicken, turkey, bison, venison, etc.
Fish - salmon, tuna, cod, roughy, etc.
Eggs - eggwhites, occasional whole eggs with Omega-3's
Low-fat dairy - 1% cottage cheese, plain yogurt, greek yogurt, part-skim cheese, string cheese, etc.
Vegetarian choices - tofu, tempeh, soy burgers, veggie burgers, soy jerky, soy sausage, soy bacon, seitan, unsalted nuts and seeds, nut butters - ex. natural peanut butter, almond butter, or sunflower butter, etc.
Milk protein supplements - whey, casein, milk protein blends
Remember, protein is not limited to just breakfast, lunch, and dinner. Every meal or snack, every 2-3 hours, should contain complete, lean protein.