 And there's approximately 7 grams of protein in each ounce of steak. So a 5-ounce steak would give you 35 grams of high-quality protein. For children, the average amount per meal is about 5 to 10 grams. Whereas adults can probably get away with 20 grams per meal. And most normal-weight adults, 30 grams per meal is really minimum protein.