If you’re trying to balance your blood sugar, manage cravings, reverse insulin resistance, or support fat loss—getting enough protein is one of the most effective things you can do. Even if you think you eat healthy, chances are your meals aren’t hitting that magic number: 30 grams of protein per meal.

Protein plays a pivotal role in supporting your health, particularly if you’re striving to lose weight, reverse insulin resistance, or manage prediabetes and type 2 diabetes. Despite its importance, most people fall short of their daily protein needs, often overestimating their intake.