The recommended amount of protein to eat daily depends on your weight and exercise routine.
I must say that it is important to eat protein with every meal to help weightloss, as it makes you feel fuller for longer and also gets your metabolism going.
The standard recommendation is 0.8grams per kilo of body-weight or 0.37 per Lbs of body weight at a minimum. This would need to be increased if you are doing regular exercise a few times a week. I would increase to about 1.8grams per kilo. So for example, for an 80Kg person doing regular exercise, they should eat about 144grams (80x1.
of protein per day. This should be divided up during the day, so about 30-35grams per your 3 main meals and the rest as snacks during the day. To put this into real term foods, below is a list of rough grams of protein for certain foods.
Average chicken breast 35g
3oz turkey breast 25g
Average Salmon fillet 42g
3oz pork chop 27g
3oz beef steak 27g
1 Cup Cottage cheese 31g
1 cup lentils 18g
Hope this helps