Eating a sufficient quantity of protein at each meal is almost unanimously agreed upon as a critical component of maintaining a rapid metabolism. A study published in the Journal of Nutrition confirms that a higher protein diet makes you feel more satiated after eating and helps you maintain lean muscle mass. But that doesn’t mean you should go to town on a juicy steak every night. “You can absorb only about 30 grams of protein at a time to utilise it for muscle group and repair,” says Pincus, who recommends that you spread protein consumption throughout the day, about 115g with each meal. Not sure how to incorporate healthy lean protein into your mealtime routines? According to Stollman, these are some of the high-protein foods nutritionists actually eat with their meals and snacks: 2 tablespoons of nuts or nut butter, 225g of low-fat yogurt, either dairy or soy, 60g of tuna, 4 tablespoons of hummus, 115g of tofu, or 1 egg.