The recommended daily intake of protein is 0.8 grams per kilo of body weight, which is about 46 grams for women and 56 grams for men. This will prevent deficiencies, but research shows that consuming more – around 150 grams a day – will give you more benefits.
Some of the benefits of high-protein diet are:
- Faster muscle growth and better recovery for active people
- Better appetite control to help with weight management
- Stronger bones to reduce the risk of fractures
- Better immune support to stay healthy all year round
- Lower risk of chronic diseases like type 2 diabetes and heart disease
But, do you know how to get 150 grams of protein a day? We’ll tell you in this guide.
So keep reading.
How Much Protein Do You Really Need
Protein needs to vary by person. They change based on weight, lifestyle, and health goals. The Recommended Dietary Allowance (RDA) offers a base guideline but isn’t perfect for everyone.
Protein Amounts by Activity
- Inactive adults: 0.8 grams per kilogram of body weight. This amount avoids deficiencies but doesn’t support high activity.
- Active individuals: 1.2–2.0 grams per kilogram. It helps repair and grow muscles.
- Athletes or bodybuilders: 1.6–2.2 grams per kilogram. This range works best for growing muscle.
- Weight loss goals: More protein curbs hunger and keeps muscles strong when calories drop.
Example Calculation
Take someone weighing 150 pounds (68 kilograms). If they are active, they might need between 80–120 grams of protein each day. But for muscle gain or fat loss, reaching 150 grams daily is often better.
150 grams of protein is sufficient for most needs. It fuels exercise, repairs the body, and keeps hunger at bay. It also isn’t too difficult to fit into meals. The key is balance—it supports your goals without excess.
How to Divide 150 Grams of Protein into Meals
Reaching 150 grams of protein daily isn’t hard when split into smaller meals and snacks. Spread it across the day for balance and variety.
1. Breakfast (30–40 grams)
Start your day with protein for energy and fullness. Consider these ideas:
- Scrambled eggs with turkey bacon (3 eggs, 3 slices): ~35 grams
- Greek yogurt parfait with berries and granola: ~30 grams
- Protein smoothie (whey powder, almond milk, spinach, peanut butter): ~40 grams
2. Mid-Morning Snack (15–20 grams)
Fill the space between breakfast and lunch with light protein:
- A cheese stick and almonds: ~15 grams
- Cottage cheese with chia seeds: ~20 grams
- Beef jerky: ~18 grams
3. Lunch (40–50 grams)
Make lunch your most protein-dense meal. Examples:
- Grilled chicken breast with quinoa and steamed greens: ~45 grams
- Turkey wrap with spinach and hummus: ~40 grams
- Salmon bowl with avocado and brown rice: ~50 grams
4. Afternoon Snack (10–15 grams)
A light snack here helps you avoid hunger later. Options:
- Two hard-boiled eggs: ~12 grams
- Edamame (steamed): ~10 grams
- A low-sugar protein bar: ~15 grams
5. Dinner (40–50 grams)
Dinner should round off most of your protein. Consider these:
- Grilled steak with roasted sweet potatoes: ~50 grams
- Baked tofu stir-fry with vegetables: ~40 grams
- Shrimp fajitas with whole-grain tortillas: ~45 grams
6. Optional Evening Snack (10–15 grams)
If you’re still short on protein by the end of the day, a light snack can help you reach your goal:
- Casein protein shake: ~15 grams
- Cottage cheese with peach slices: ~10 grams
- Whole-grain toast with almond butter: ~12 grams
Best Protein Sources to Hit 150 Grams Daily
Eating enough protein takes planning. Choose foods that are rich in protein and fit your needs. Below, we’ve listed a great options:
Animal-Based Protein Sources
Animal foods have a lot of protein. These are perfect for building muscle and staying strong:
- Chicken breast: 31 grams per 100 grams
- Eggs: 6 grams per egg
- Lean beef: 26 grams per 100 grams
- Salmon: 25 grams per 100 grams
- Turkey: 29 grams per 100 grams
- Plain Greek yogurt: 10 grams per 100 grams
- Cottage cheese: 28 grams per cup
- Canned tuna (in water): 20 grams per 3 ounces
These are great if you exercise or need more recovery fuel.
Plant-Based Protein Sources
Plants can also give you plenty of protein. These work well for vegetarians and vegans:
- Firm tofu: 10 grams per 100 grams
- Tempeh: 19 grams per 100 grams
- Lentils (cooked): 18 grams per cup
- Chickpeas (cooked): 15 grams per cup
- Quinoa (cooked): 8 grams per cup
- Edamame: 17 grams per cup
- Seitan: 21 grams per 100 grams
- Chia seeds: 5 grams per 2 tablespoons
These foods also have fiber, which helps with digestion.
Protein Supplements
When whole food sources aren’t enough, protein supplements can help fill the gaps. Look for clean, high-quality options:
- Whey protein powder: 20–25 grams per scoop
- Casein protein: 20–24 grams per scoop (slower digesting)
- Plant protein powders (pea, hemp, soy): 15–20 grams per scoop
Drink a shake after workouts or on busy days.
Protein-Rich Snacks
Snacks can add small amounts of protein to your total. Some simple options include:
- Beef jerky: 10 grams per ounce
- Almonds: 6 grams per ounce
- Peanut butter: 7 grams per 2 tablespoons
- String cheese: 6 grams per stick
Balancing Your Protein Sources
It’s smart to eat both plant and animal proteins. Pairing plant-based options can give you complete amino acids. Examples:
- Rice + beans
- Hummus + whole-grain bread
- Quinoa + black beans
Mixing foods keeps your diet balanced. It also adds more nutrients, like vitamins and minerals.
Tasty High-Protein Recipes to Hit 150 Grams a Day
Hitting your protein target doesn’t have to mean boring meals. You can enjoy flavorful and easy dishes while meeting your protein goals. Below are meal ideas packed with nutrients to keep you full and energized.
Breakfast: Power Omelet
What You Need:
- 3 eggs (18g protein)
- ¼ cup grated cheese (7g protein)
- ½ cup diced turkey or chicken (12g protein)
- 1 cup spinach (1g protein)
- Optional: Chopped onion, bell pepper
Protein Total: ~38g
Steps:
- Beat the eggs with a pinch of salt.
- Heat a pan on medium. Add oil.
- Cook spinach until wilted. Add onion if you like.
- Pour eggs over the veggies. Let it set for 5 minutes.
- Sprinkle cheese and chicken. Fold and serve.
Lunch: Chicken Quinoa Bowl
What You Need:
- 4 oz grilled chicken breast (28g protein)
- 1 cup cooked quinoa (8g protein)
- ½ cup chickpeas (7g protein)
- 1 cup leafy greens (1g protein)
- Chopped cucumber, onion, and tomato
Protein Total: ~44g
Steps:
- Mix all ingredients in a large bowl.
- Toss with olive oil or lemon juice.
- Serve fresh and chilled.
Snack: Peanut Butter Shake
What You Need:
- 1 scoop protein powder (25g protein)
- 1 tablespoon peanut butter (3g protein)
- 1 cup almond milk (1g protein)
- ½ frozen banana
- 1 teaspoon cocoa
Protein Total: ~33g
Steps:
- Blend all items until smooth.
- Pour into a glass and drink.
Dinner: Salmon with Lentils
What You Need:
- 6 oz baked salmon (38g protein)
- 1 cup lentils (18g protein)
- 1 cup broccoli (3g protein)
- 1 cup green beans (1g protein)
Protein Total: ~59g
Steps:
- Preheat oven to 400°F—season salmon with oil, garlic, and paprika.
- Bake salmon for 15 minutes.
- Cook lentils as per the package—steam veggies.
- Serve everything on a plate.
Nutritional Note: Salmon provides a good amount of protein and is an excellent source of omega-3 fatty acids. These healthy fats are beneficial for heart and brain health.
Evening Treat: Yogurt Bowl
What You Need:
- 1 cup Greek yogurt (20g protein)
- 2 tablespoons chia seeds (2g protein)
- 1 tablespoon almond butter (3g protein)
- Mixed berries
Protein Total: ~25g
Steps:
- Mix yogurt, almond butter, and chia seeds.
- Top with berries. Let it sit for 5 minutes.
Quick Prep Tips
- Cook Once, Eat Twice: Grill extra chicken or fish for quick meals later.
- Batch Prep: Boil lentils or quinoa for a week’s worth of meals.
- Switch Ingredients: Replace chicken with tofu or salmon with tuna.
How to Get 150 Grams of Protein a Day — Here’s a Best Meal Plan
When you start reading this blog, you might realize that eating 150g of protein a day is tough. But, we make it very easy for you. Yes!
Below is the practical, easy-to-follow meal plan tailored to different times of the day. This plan balances protein with carbs, fats, and micronutrients for optimal health.
Meal #1: Breakfast (40-45g Protein)
1. Scrambled Eggs and Turkey Bacon
- 3 large eggs: 18g protein
- 2 slices of turkey bacon: 10g protein
- 1 slice of whole-grain toast: 4g protein
2. Add a Protein Shake (Optional)
- 1 scoop of whey or plant protein with almond milk: 20g protein
Tip: Prep the night before to save time in the morning.
Meal #2: Mid-Morning Snack (15-20g Protein)
1. Greek Yogurt with Berries
- 1 cup of non-fat Greek yogurt: 20g protein
- 1/4 cup of mixed berries: 0.5g protein
Alternative: A handful of roasted chickpeas or a boiled egg if you’re on the go.
Meal #3: Lunch (40-45g Protein)
1. Grilled Chicken Salad
- 5 oz grilled chicken breast: 40g protein
- Spinach, arugula, and mixed greens: 2g protein
- 1/4 cup shredded cheese (optional): 7g protein
2. Dressing Suggestion
- Olive oil and balsamic vinegar: No unnecessary sugars.
Tip: Swap chicken with tofu or tempeh for a vegetarian option.
Meal #4: Afternoon Snack (20g Protein)
1. Hard-Boiled Eggs and Hummus
- 2 large hard-boiled eggs: 12g protein
- 2 tbsp hummus: 2g protein
2. Or Grab a Protein Bar
- Choose one with at least 20g protein and low added sugars.
Meal #5: Dinner (45-50g Protein)
1. Baked Salmon and Quinoa Bowl
- 6 oz baked salmon: 40g protein
- 1/2 cup cooked quinoa: 4g protein
- Steamed broccoli and carrots: 3g protein
2. Add Avocado
- A few slices of avocado for healthy fats and flavor.
Alternative: Lean steak, grilled shrimp, or a hearty lentil stew.
Meal #5: Evening Snack/Dessert (10-15g Protein)
1. Cottage Cheese with Almond Butter
- 1/2 cup low-fat cottage cheese: 14g protein
- 1 tsp almond butter: 1g protein
2. Optional Sweet Treat
- A chocolate-flavored protein shake if you’re craving dessert: 20g protein
Total Protein Breakdown
- Breakfast: ~45g
- Morning Snack: ~20g
- Lunch: ~45g
- Afternoon Snack: ~20g
- Dinner: ~50g
- Evening Snack: ~15g
Grand Total: 150-155g Protein
Common Mistakes to Avoid When Eating 150 Grams of Protein a Day
As with any diet change, there are a few common mistakes people make when trying to hit a high protein target. Let’s highlight them so you can avoid them and stay on track.
Mistake #1: Relying Heavily on Protein Products
Protein powders and bars seem handy. Yet, they lack the full spectrum of nutrients found in real foods. These supplements should assist, not anchor, your meal plan.
Right Path: Let natural foods like eggs, fish, and nuts lead your protein intake. Supplements? Use sparingly, only to plug dietary gaps.
Mistake #2: Ignoring Nutritional Harmony
Chasing protein alone can upset your body’s equilibrium. Balanced meals build energy, repair tissues, and fuel the mind.
Right Path: Pair proteins with leafy greens, hearty grains, and healthy fats. This blend feeds more than muscles; it nourishes the whole body.
Mistake #3: Eating Over-Processed Proteins
Deli meats and packaged snacks may meet protein goals but sneak in salts and additives.
Right Path: Reach for fresh options—lean poultry, beans, and tofu ensure your meals stay wholesome.
Mistake #4: Skipping Protein Tracking
Guesswork on portions leads to over- or under-eating. Numbers give clarity.
Better Path: Track your meals using apps or simple journals. This keeps you aware and disciplined.
Mistake #5: Overloading Protein in One Sitting
Eating all your protein at once? Your body can’t process large bursts effectively.
Right Path: Spread 30 grams at breakfast, lunch, dinner, and snacks.
FAQs About 150g Protein a Day
Can Too Much Protein Lead to Weight Gain?
Protein alone doesn’t cause weight gain—it depends on your total calorie intake. However, high-protein diets can actually help with weight management by increasing satiety and boosting metabolism.
Is It Expensive to Eat 150 Grams of Protein a Day?
It can seem costly, but there are budget-friendly protein options like eggs, beans, lentils, and canned tuna.
Do I Need Protein Supplements?
Not always. While protein powders are convenient, it’s entirely possible to reach 150 grams of protein with whole foods.
How to Get 150 Grams of Protein a Day Without Supplements?
You can easily meet your protein goal with whole foods:
- Include lean meats like chicken, turkey, and fish.
- Add plant-based proteins like beans, lentils, tofu, and quinoa.
- Incorporate eggs, dairy products like Greek yogurt and cottage cheese, and nuts or seeds into your meals.
Spreading protein across meals ensures you hit the target naturally.
How Much Chicken Is 150 Grams of Protein?
To get 150 grams of protein from chicken, you’ll need about 21.43 ounces (607.49 grams) of cooked chicken breast.
Is 150 Grams of Protein a Day Enough to Build Muscle?
Yes, 150 grams is sufficient for most people aiming to build muscle, especially if you’re active and strength training. It exceeds the general recommendation of 1.2–2.2 grams of protein per kilogram of body weight for muscle growth. Adjust based on your body weight and fitness goals.
Last Words
Please, remember that 150 grams of protein per is not recommended for everyone.
However, if you are an active person or work out daily, consuming 150 grams of protein can support muscle recovery, growth, and overall health.
It’s essential to consult a healthcare provider or nutrition expert to figure out the best protein intake for your unique needs.
By following the meal plan that provides 150 grams of protein a day, you can easily and efficiently meet your daily protein requirements.
