Protein is not necessarily better at breakfast or dinner—the bigger priority is getting enough throughout the day and spreading intake across meals. Research suggests muscles may benefit from receiving protein several times a day rather than consuming most of it at dinner. Breakfast is often the meal with the least protein, making it a useful opportunity to improve daily intake. Eggs, milk, curd, paneer, tofu, dal, sprouts, besan, nuts and seeds can all help create a protein-rich breakfast. For many healthy adults, around 20–40 g of protein per meal is a practical benchmark, although individual needs vary with age, activity, health status and other factors.
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