When most Americans think about planning meals they think in terms of the three components protein, carbohydrates, and fat. Actually I think the process is more like a meat, something starchy, and a vegetable. Many times where weight loss diets are concerned it's cut the carbs or cut the fats or both and go for protein. All lead to the slippery slope of weight loss and weight re-gain. The answer is, of course, a balanced combination but I ramble. The SAD (standard American diet) is eating the biggest portion of protein at night. So many eat breakfast (if at all) like a pauper, lunch like a prince, and dinner like a king. The very first book I read about a vegetarian lifestyle said it should be just the opposite. From the research I read today it appears that we need healthy, good quality protein with every meal. The body doesn't have the capacity to store protein for muscle growth later. Obviously the body has the capacity to store fats. Douglas Paddon-Jones makes the point that " In other words your large salmon steak dinner tonight is probably not going to influence muscle growth at lunch tomorrow". The solution is a moderate amount of protein three times a day. Eat every meal as if you were a king!
Resource: Nutrition by Christopher R. Mohr, PhD, RD IDEA Fitness Journal January 2016
Douglas Paddon-Jones, PhD, is a professor at the University of Texas Medical Branch and a leading protein researcher.