Protein does two jobs you can feel. It keeps you full for hours instead of minutes, and it gives your body the material to hold onto muscle — which matters more every year past 30, and even more in a calorie deficit or on a GLP-1.
Most adults do well somewhere between 0.7 and 1 gram per pound of goal body weight per day when they're losing weight or lifting. That sounds like a lot until you spread it out: 25–40 grams per meal and 15–20 in a snack gets most people there without a single shake.
Where people go wrong is the shape of the day, not the total. Coffee for breakfast, a light lunch, then most of the day's protein at dinner. Your body uses protein best in moderate amounts across the day, so front-loading breakfast usually makes the biggest difference of any change you can make.
Anchors worth knowing: 3 eggs ≈ 18g, a cup of Greek yogurt ≈ 20g, a cup of cottage cheese ≈ 25g, 4 oz cooked chicken ≈ 30g, 5 oz salmon ≈ 35g, half a block of firm tofu ≈ 20g, a scoop of powder ≈ 20–25g.