How to eat 150 g of protein a day (sample meal plans)

150 grams of protein sounds like a lot, but split over the day it is very doable. It is a typical target for someone around 80–85 kg (175–190 lb) who is building muscle, or a heavier person who is losing fat.

Not sure 150 g is right for you? Check with the protein calculator.

The simple math

Spread over your meals, 150 g looks like this:

• 3 meals: 50 g each
• 3 meals + 1 snack: about 40 g per meal and 30 g in the snack
• 4 meals: about 38 g each

The trick is to make protein the main part of every meal instead of a side.

Sample day 1: classic

Meal	Food	Protein
Breakfast	3 eggs + 1 cup Greek yogurt	43 g
Lunch	1 chicken breast with rice and vegetables	53 g
Snack	1 scoop whey shake	24 g
Dinner	1 salmon fillet with potatoes	38 g
	Total	158 g

Sample day 2: no protein powder

Meal	Food	Protein
Breakfast	Egg white omelette (1 cup) + 2 slices deli turkey	37 g
Lunch	1 can of tuna + 1 cup chickpeas in a salad	46 g
Snack	1 cup cottage cheese	25 g
Dinner	Lean beef burger (1 patty) + cheese slice	36 g
	Total	144 g

Add a pack of beef jerky (9 g) or a glass of milk to get over 150 g.

Sample day 3: vegetarian

Meal	Food	Protein
Breakfast	Protein oats (oats + milk + 1 scoop whey)	38 g
Lunch	Tofu bowl (half block) with edamame (1 cup)	51 g
Snack	Skyr pot + handful of almonds	22 g
Dinner	Lentil curry (1 cup lentils) with Greek yogurt (1 pot)	35 g
	Total	146 g

More ideas in vegetarian and vegan protein sources.

Tips that make it easier

1. Start with breakfast. If breakfast is toast, you will be chasing protein all day. See 12 high-protein breakfasts.
2. Pick dense proteins. Chicken breast, canned tuna, egg whites and whey give you a lot of protein for few calories. See the full food list.
3. Upgrade your snacks. Replace a biscuit with Greek yogurt, cottage cheese or a protein bar. See high-protein snacks.
4. Cook protein in batches. A tray of chicken or a pot of lentils on Sunday makes weekday meals easy.
5. Repeat what works. Most people eat the same few breakfasts and lunches. Save your best high-protein combos so logging them takes one tap.
6. Track it. It is hard to hit 150 g by feel. Track for a couple of weeks and you will quickly learn which meals do the work.

Is 150 g of protein too much?

Not for most healthy, active adults. It is about 1.8–2.0 g per kg for someone weighing 75–85 kg, which is within the range supported by research for building muscle. If you have kidney disease or another medical condition, check with your doctor first.