A little protein at every meal - Post 1 - How much is enough?

Protein is a topic of frequent discussion in the health and nutrition world. Given the swings of both "low-carb" and "low-fat" diets, protein tends to be a more stable macro nutrient in the eyes of many. Choosing a good source of protein at each meal can be a game changer for those trying to lose weight and can also make a difference in the physique of those trying to add muscle mass. This makes it a significant macro nutrient to pretty much everyone - there aren't too many people out there who aren't either hoping to a) lose weight, b) gain muscle or c) do both. So, how much protein do you need? Generally, 0.8 grams per kilogram of body weight is considered sufficient to prevent deficiency. However, for those who exercise regularly, or who have aesthetic goals, recommendations are to consume between 1.4 - 2.0 grams/kg daily (there are those who will recommend higher levels even than this). So, for someone who weighs 150 pounds (68 kgs), this would be between 95 - 136 grams of protein. For someone whose body weight is 120 pounds (54 kg), this would be 75 - 108 grams of protein. More simply, aiming for between 25-40 grams per meal would put most people in the ball park. Keep in mind, for healthy individuals, there is no concern with higher levels of protein intake (other than if it leads to excess calories, which could lead to weight gain). Are you ready for the challenge? How can you include sufficient protein in each meal you enjoy?