If your new year started with a fresh approach to eating, you may have noticed one nutrient taking center stage: protein. It’s often promoted as the key to weight loss, strength, and sustained energy.
But how much do we really need? Is more always better? And when does a “high-protein” meal plan cross the line from helpful to harmful to our overall health?
The healthiest approach isn’t chasing the highest number on the label, says Nancy Georgekutty, MD, a family and obesity medicine specialist on the medical staff at Methodist Mansfield Medical Center. Instead, it’s about listening to your body, prioritizing nourishment, and maintaining balance.
“Anytime you increase protein, you have to consider fiber,” Dr. Georgekutty says. “That balance is what supports digestion, heart health, and long-term wellness.”
Here’s what to know about protein — without the hype.
WHY PROTEIN MATTERS
Protein does far more than build muscle. It plays a critical role in nearly every organ system in the body.
“Protein helps repair tissue, especially after injury, surgery, or illness,” Dr. Georgekutty explains. “It also supports immune function and helps the body recover during infection.”
Protein is also a powerful tool for weight management. It helps people feel full more quickly and stay satisfied longer, which can naturally reduce overeating and limit cravings for refined carbohydrates and unhealthy fats.
One benefit of plant-based protein like tofu and lentils is that they contain more fiber than meat.
THE MISSING PIECE: FIBER
One of the biggest issues with high-protein diets isn’t protein at all — it’s what often gets left out.
“Fiber is almost always the missing piece,” Dr. Georgekutty says.
Most adults should aim for about 35 grams of fiber per day, yet very few meet that goal. Fiber supports digestion, gut health, heart health, cholesterol levels, and blood sugar regulation. It also helps prevent constipation, a common side effect of protein-heavy eating.
“If you’re increasing protein, you have to be intentional about fiber, too,” she says.
When choosing animal-based protein, opt for lean cuts of beef or choose poultry such as chicken or turkey to limit saturated fat.
HOW MUCH IS TOO MUCH?
For most healthy adults, the recommended protein intake is about 0.8 grams per kilogram of body weight per day. That means a person weighing 165 pounds needs roughly 60 grams of protein daily.
Protein needs may increase during certain life stages or circumstances, such as recovery from surgery, illness, or when actively building muscle. In those cases, intake may rise to about 1.2 grams per kilogram, but Dr. Georgekutty emphasizes that this should be done under medical guidance.
“Too much protein can put strain on the kidneys,” she says. “It’s important to confirm kidney function is healthy before significantly increasing intake.”
The body doesn’t always send obvious warning signs when protein intake is too high. Instead, symptoms can be subtle.
Constipation is one of the most common red flags, particularly among people following high-protein diets. Changes in urine can also offer clues.
“Some people notice bubbly or foamy urine,” Dr. Georgekutty says. “That can indicate excess protein.”
A simple urine test during a primary care visit can determine whether protein levels are elevated.
There are many options for vegetarians to ramp up protein, but plant-based alternatives are good for meat eaters, too.
MEAT VS. PLANT-BASED PROTEIN
You don’t have to choose between animal and plant-based protein to eat well. Both can play an important role in a balanced diet.
Animal-based proteins include chicken, turkey, beef, fish, and eggs. Plant-based options include beans, lentils, tofu, seeds, and nuts. The key difference often isn’t the protein source itself, but what comes with it.
Lean meats help limit saturated fat, which can affect cholesterol and heart health. Plant-based proteins often come with an added benefit: fiber.
“When choosing animal-derived protein, lean options are best,” Dr. Georgekutty says. “And even for non-vegetarians, plant-based proteins contribute to a more balanced, heart-healthy diet.”
Ultimately, the best protein source is the one that fits your lifestyle, preferences, and overall health goals.
Hard-boiled eggs are just one of many easy ways to add protein to your diet.
EASY PROTEIN ADDITIONS
For busy families and packed schedules, protein doesn’t have to be complicated. Some simple, realistic options include:
- Hard-boiled eggs, kept in the fridge
- Trail mix or nuts (if there are no allergies)
- Beans or lentils in soups or slow-cooker meals
- Protein bars or shakes, including plant-based options
- Protein powders mixed with water or almond milk
Adequate protein intake also supports hair and skin health. That’s especially important for people taking GLP-1 medications, which can suppress appetite and unintentionally reduce protein intake.
“When patients don’t get enough protein, we may see muscle loss, hair thinning, and skin changes,” Dr. Georgekutty says.
AVOID PROCESSED FOOD
Many processed foods now highlight added protein, including cereals, pancake mixes, and snack bars. These products often rely on added protein powders such as whey or plant-based isolates.
While they aren’t necessarily harmful, they shouldn’t serve as the foundation of a healthy diet.
“They’re fine occasionally,” Dr. Georgekutty says, “but whole foods like beans, lentils, lean meats, and fish are still better sources overall.”
