How often should you have animal protein?: A nutritional guide

November 5, 2025 •

5 min read

According to the British Heart Foundation, most adults require around 0.75g of protein per kilo of body weight daily, which is often more than the average person needs. Balancing your protein intake is crucial, but knowing how often you should have animal protein requires a more detailed understanding of nutritional science and dietary guidelines.

Quick Summary

This guide explores the ideal frequency of animal protein consumption, outlining recommended intake levels, differentiating between various types of animal-based foods, and highlighting the importance of a balanced diet that includes plant-based sources. It provides practical insights for optimizing your nutrition while managing potential health risks.

Key Points

Balance is key: Moderate animal protein intake, combined with diverse plant-based sources, is better than relying on one type alone.
Prioritize fish: Aim for two to three weekly servings of fish, especially oily types like salmon, to get beneficial omega-3 fatty acids.
Limit red and processed meat: Reduce consumption of red meat (beef, pork) and heavily processed meats like bacon and sausages due to associated health risks.
Lean and clean: Choose lean cuts of meat and opt for healthier cooking methods like grilling or baking to minimize fat intake.
Embrace variety: Integrate a mix of eggs, lean poultry, dairy, and diverse plant-based options like beans, lentils, nuts, and seeds into your weekly diet.
Tailor to your needs: Individual protein requirements differ based on age, activity level, and health, so personalize your intake accordingly.

Your Daily Protein Requirement

Protein is an essential macronutrient vital for building and repairing body tissues, producing hormones, and maintaining overall health. While the importance of protein is widely known, the exact amount and type can be a source of confusion. National and international health bodies offer general guidelines based on body weight, but individual needs can vary significantly based on lifestyle, age, and health goals.

For a general, moderately active adult, the recommended daily allowance (RDA) is 0.8 grams of protein per kilogram of body weight.

For specific populations, protein needs can differ:

Athletes and active individuals: Requirements can be higher, ranging from 1.2 to 2.0 grams per kilogram of body weight, to support muscle building and recovery.
Older adults (over 65): Higher intake, around 0.9 to 1.2 grams per kilogram, is recommended to counteract age-related muscle mass loss (sarcopenia).
Pregnant or lactating women: Protein requirements increase to support the growth and development of the baby.

The 'Protein Package' and Quality

When evaluating protein sources, it's not just about the quantity of protein but the entire “protein package” that matters. Animal proteins are considered 'complete' because they contain all nine essential amino acids the body cannot produce on its own. In contrast, most plant proteins are 'incomplete' and must be combined with other plant foods to achieve a complete amino acid profile.

Furthermore, the nutritional profile of animal protein varies widely. A lean chicken breast offers high-quality protein with minimal fat, while processed meats like sausages come with unhealthy saturated fats, sodium, and preservatives. Choosing leaner cuts and cooking methods like grilling or baking can help mitigate these risks.

Weekly Guidelines for Animal Protein

Moderation and variety are key to a healthy protein intake. While some believe daily animal protein is necessary, it is more beneficial to consider a balanced approach throughout the week. Health organizations provide recommendations that prioritize certain types of animal protein while limiting others.

Fish and Seafood: Aim for two to three servings per week, with a focus on oily fish like salmon and mackerel, which are rich in omega-3 fatty acids.
White Meat (Poultry): Lean poultry, like skinless chicken or turkey, is a nutritious option. It can be consumed several times a week in moderate portions.
Eggs: Eggs are a versatile and complete protein source that can be enjoyed a few times a week.
Dairy: Low-fat dairy products like Greek yogurt and cottage cheese offer high-quality protein and other essential nutrients, such as calcium. A serving or two per day can fit into a healthy diet.
Red Meat: Limit red meat (beef, pork, lamb) to no more than one or two servings per week, and opt for lean cuts when you do.
Processed Meat: These should be consumed as little as possible due to their links with increased health risks.

Health Impacts of Over- and Under-consumption

Overconsuming animal protein, particularly from processed and fatty red meats, has been linked to several health problems over the long term. These risks include:

Increased risk of heart disease due to higher levels of saturated fat and cholesterol.
Higher risk of certain cancers, especially colorectal cancer associated with processed meats.
Strain on kidney function, particularly for individuals with pre-existing kidney issues.

Conversely, protein deficiency can lead to a host of health issues, including muscle wasting, weakened immunity, and impaired growth. This is rare in developed countries but a risk for those on extremely restrictive diets or with underlying health conditions. A balanced, varied approach is the best strategy to avoid both over- and under-consumption.

Comparison of Protein Sources

To better illustrate the nutritional value, here is a comparison of various protein sources, highlighting key differences. Portion sizes may vary depending on individual needs.


Source	Protein per 100g	Key Nutrients	Considerations
Animal
Chicken breast	~27g	B vitamins, selenium	Opt for skinless to minimize fat
Salmon	~26g	Omega-3s, Vitamin D	Excellent for heart health
Lean beef (sirloin)	~26g	Iron, zinc, B12	Limit to small, infrequent servings
Eggs	~11g	Complete protein, Vitamin D	Versatile, good for muscle synthesis
Greek yogurt	~10g	Calcium, probiotics	Look for low-fat, low-sugar options
Plant
Lentils	~9g	Fiber, folate, iron	Nutrient-dense, good for gut health
Tofu (firm)	~12g	Calcium, iron	Excellent soy-based complete protein
Almonds	~21g	Healthy fats, Vitamin E	High in calories, portion control is key
Quinoa	~4.4g	Complete protein, fiber	Offers all essential amino acids

Tips for Building a Balanced Protein Diet

Creating a varied protein diet is simpler than it seems. The goal is to get your protein from a mix of sources to benefit from a wide range of nutrients.

Here are some practical steps to achieve a balanced protein intake throughout your week:

Diversify your plate: Don't rely on a single source. Make an effort to include fish, eggs, dairy, and a variety of plant-based options like legumes, nuts, and seeds in your meals.
Prioritize plant proteins: Dedicate a few meals each week to be entirely plant-based. Options like a lentil soup, a bean chili, or a tofu stir-fry can be delicious and filling.
Mind your portion sizes: Use your palm as a guide for a serving of lean meat, fish, or poultry.
Plan 'meatless' meals: Intentionally incorporate meals that don't include meat to ensure you're getting fiber and other nutrients found predominantly in plant foods.
Choose wisely when eating meat: When having meat, opt for lean cuts and avoid high-temperature cooking methods that can create harmful compounds. Avoid processed meats as much as possible.
Read labels: Be aware of the protein and fat content in packaged foods, particularly processed products, to ensure you're making healthy choices.

Conclusion

There is no one-size-fits-all answer to how often should you have animal protein?. The key is balance and moderation. While animal protein provides a complete amino acid profile, excessive consumption, especially of red and processed meats, is associated with health risks. By varying your protein sources to include plenty of fish, eggs, and nutrient-dense plant alternatives like legumes and nuts, you can ensure you're meeting your nutritional needs while promoting better long-term health. The goal is not to eliminate animal protein but to incorporate it wisely into a varied and healthy diet. For personalized advice, consider consulting a registered dietitian.

Visit the Harvard T.H. Chan School of Public Health website for more information on protein.

Frequently Asked Questions

Eating lean, unprocessed animal protein every day is not inherently bad, but it's important to balance it with other protein sources. Consuming high amounts of processed or fatty animal protein daily, however, is linked to health risks like heart disease and certain cancers.

Animal proteins are 'complete' because they contain all nine essential amino acids. While most plant proteins are 'incomplete' on their own, a varied plant-based diet can easily provide all essential amino acids throughout the day.

Excessive intake, particularly from red and processed meats, has been linked to negative health effects, including a higher risk of heart disease and some cancers. A healthy diet limits red meat to no more than one or two servings per week and minimizes processed meats.

Many dietary guidelines recommend limiting red meat consumption to no more than 500 grams (about 17.6 ounces) of cooked red and processed meat per week. Some, like Belgium's, advise keeping red meat under 300 grams per week.

Yes. By consuming a wide variety of plant-based protein sources, such as beans, lentils, nuts, seeds, and whole grains, you can obtain all the essential amino acids required for optimal health.

Older adults may benefit from a higher overall protein intake, including animal protein, to help prevent age-related muscle loss. However, moderation and focusing on lean, nutrient-dense sources like fish, eggs, and dairy remain important.

Lean options are the healthiest choice. This includes fish (especially fatty fish like salmon), skinless poultry, eggs, and low-fat dairy products. These provide high-quality protein with a better nutritional profile compared to fatty or processed alternatives.