What portion of MyPlate should be protein?

October 15, 2025 •

3 min read

According to the USDA MyPlate icon, the protein portion of a balanced meal should make up roughly one-quarter of your plate. This easy-to-remember visual aid helps consumers understand appropriate food group distribution, emphasizing the importance of lean protein alongside fruits, vegetables, and grains.

Quick Summary

The USDA's MyPlate model allocates about one-quarter of the plate to protein foods for a balanced meal. Daily ounce-equivalent needs vary by age, gender, and activity level, and it is important to choose a variety of lean protein sources.

Key Points

One-Quarter of Your Plate: The MyPlate visual guide allocates approximately one-fourth of your plate to protein foods at each meal.
Daily Ounce-Equivalents: The USDA provides specific daily ounce-equivalent recommendations, such as 5.5 ounces for a 2,000-calorie diet, which can be calculated based on your age, gender, and activity level.
Vary Your Protein Sources: A wide variety of protein, including seafood, lean meat, poultry, eggs, nuts, seeds, and plant-based options, is crucial for obtaining a full range of nutrients.
Choose Lean Options: Focus on lean cuts of meat and poultry, and opt for fish and plant proteins to limit saturated fat intake.
Incorporate into Snacks: Adding protein to snacks, like nuts or nut butter, can help increase satiety and help you meet your daily protein needs.
Meal Planning is Key: Use the MyPlate model as a guide to plan balanced meals that feature a variety of food groups, not just protein.

Understanding MyPlate's Protein Portion

Since its introduction by the USDA in 2011, MyPlate has served as a simple, visual guide to building healthy meals. It replaced the more complex food pyramid with a clear plate icon divided into four sections: fruits, vegetables, grains, and protein, with a separate dairy cup. The purple section, designated for protein, is intended to occupy about one-quarter of your plate at mealtime, alongside a quarter of grains and a half of fruits and vegetables. This is a general guideline for structuring individual meals, but the overall message is to balance your food groups throughout the day. The 'Protein Foods Group' is vital for providing the body with amino acids, which are the building blocks for muscles, skin, and other tissues.

The Daily Ounce-Equivalent Recommendations

While the 25% plate portion is a helpful visual, MyPlate also provides more specific daily recommendations in ounce-equivalents. These needs vary based on age, gender, and physical activity level. For example, the USDA MyPlate Plan suggests that for a 2,000-calorie diet, the daily protein recommendation is 5.5 ounce-equivalents. An ounce-equivalent is a standardized measure that helps simplify portion sizes for different protein sources. For instance, one ounce of meat, one egg, a quarter-cup of cooked beans, or a tablespoon of nut butter all count as a one-ounce equivalent. It is crucial to choose lean or low-fat options from this group to limit saturated fat intake.

Varying Your Protein Routine

MyPlate's guidance isn't just about quantity; it's also about quality and variety. Varying your protein sources ensures you receive a wide range of vitamins and minerals. The protein group includes much more than just meat and poultry. It's recommended to include a variety of seafood, nuts, seeds, and plant-based proteins like beans and lentils throughout the week. For instance, a person with a 2,000-calorie diet should aim for at least 8 ounces of seafood per week. Incorporating different types of protein is also a great way to introduce new flavors and textures into your diet.

Comparing Different Protein Sources

When choosing your protein, it's beneficial to understand the differences between various sources. While animal proteins are considered 'complete' (containing all essential amino acids), a variety of plant-based proteins can also provide a full amino acid profile over the course of a day. Here is a comparison to illustrate the differences and benefits.


Feature	Animal-Based Proteins	Plant-Based Proteins
Complete Protein	Typically complete.	Mostly incomplete, but can be combined.
Saturated Fat	Can be higher, especially in red meat.	Generally lower.
Cholesterol	Contains dietary cholesterol.	Contains no dietary cholesterol.
Fiber Content	Contains no dietary fiber.	Excellent source of dietary fiber.
Nutrients	Good source of iron and Vitamin B12.	Rich in fiber, vitamins, and minerals.

How to Build a Balanced MyPlate Meal

Putting the MyPlate model into practice can be simple. Here are some examples of how to build balanced meals incorporating the correct protein portion:

For dinner: A grilled chicken breast (lean protein) occupying a quarter of the plate, brown rice (whole grain) on another quarter, and a medley of roasted vegetables and a side salad (half of the plate).
For lunch: A burrito bowl with black beans (plant-based protein) and lean ground beef, a scoop of brown rice, and a generous portion of salsa, lettuce, and avocado.
Vegetarian option: Lentil soup with a half-cup serving, paired with a whole-grain roll and a large side salad for a balanced, protein-rich meal.

Beyond just meals, it's beneficial to include protein in snacks to help you feel full and satisfied throughout the day. An apple with a tablespoon of nut butter or a handful of nuts are excellent examples.

Conclusion: The MyPlate Protein Principle

In conclusion, the answer to "what portion of MyPlate should be protein?" is approximately one-quarter, but this should be viewed as a guiding principle for overall dietary balance rather than a rigid rule for every meal. The key is to focus on variety, choosing a mix of lean meats, seafood, eggs, nuts, and plant-based options to meet your daily ounce-equivalent recommendations. By paying attention to both the visual proportion and the specific quantity of protein foods, you can build healthier, more satisfying meals that provide the essential nutrients your body needs to thrive.

For more information and a personalized plan, visit the official MyPlate website at MyPlate.gov.

Frequently Asked Questions

An ounce-equivalent is a standard measure used by MyPlate. It can be one ounce of cooked meat, one egg, one tablespoon of nut butter, a quarter-cup of cooked beans or lentils, or a half-ounce of nuts or seeds.

Yes, MyPlate encourages varying your protein choices. It recommends including more seafood, beans, and nuts, while choosing lean cuts of meat and poultry to reduce saturated fat.

For an average adult following a 2,000-calorie diet, the USDA recommends 5.5 ounce-equivalents of protein per day. This can vary, so it is best to check the MyPlate Plan for personalized recommendations.

While beans, peas, and lentils are part of both the vegetable and protein groups, the USDA advises counting them in only one category per meal to avoid confusion and double-counting.

While it is beneficial to include protein at most meals for satiety, MyPlate emphasizes balancing your total daily food intake. You can ensure you meet your daily protein goals throughout the day, not necessarily at every single meal.

No. MyPlate emphasizes choosing leaner and healthier protein sources. It advises limiting processed meats and high-fat options in favor of leaner cuts, seafood rich in omega-3s, and plant-based proteins.

By visually allocating one-quarter of the plate to protein, MyPlate provides an intuitive, easy-to-understand method for portioning your meals. This helps prevent overconsumption of any single food group.