The 25-30 g protein dose per meal that fills you most
There is a dose of protein per meal, about 25 to 30 g, above which the fullness hormones do not add much more. Spread that dose across breakfast, lunch and dinner instead of dumping it all at dinner, and your calorie deficit stays kinder because you stay full.
14 Jul 2026 · Burnie Academy
proteinsatietymeal-timingcalorie-deficit
You ate a big dal at dinner and felt stuffed. Yet you woke up hungry. Why? Protein has a dose per meal. It is about 25 to 30 g. Above that dose, extra protein adds very little fullness. So spreading protein across your day beats dumping it all at dinner. This is not 'why protein fills you' - that is a different article. It is not 'cheapest protein' either - also a different article. This is the dose per meal and how to spread it. Get the dose right at each meal, and your deficit feels kinder.
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