Protein in a Day 🥚🍗
Here’s an example of a high-protein day totaling 130–150 grams of protein. Include a diverse range of these protein sources to get the essential amino acids and nutrients necessary for optimal health.
Breakfast (40g protein) 🍳
- 3 whole eggs + 1 egg white (22g protein)
- 1 cup sautéed spinach, mushrooms, and bell peppers (2g protein)
- 1 slice whole grain toast with 1 tbsp almond butter (5g protein)
- ½ cup Greek yogurt (10g protein)
Snack (25g protein) ☕
- 1 scoop whey or plant-based protein mixed with coffee and/or unsweetened almond milk (25g protein)
Lunch (35g protein) 🥗
- 5 oz grilled chicken breast (40g protein)
- ½ cup cooked lentils (9g protein)
- 1 cup roasted vegetables (broccoli & zucchini or Brussels sprouts & asparagus)
- ½ cup quinoa (4g protein)
- 1 tbsp olive oil
Snack Options (20–30g protein, depending on choice) 🥣
- 1 small can of tuna with whole-grain crackers (20g protein)
- ½ cup cottage cheese with chia seeds (12g protein)
- Blueberry protein smoothie (½ cup frozen blueberries, 1 scoop collagen/protein powder, 1 tbsp flax or chia seeds) – 10–15g protein
Dinner (35g protein) 🥩
- 5 oz salmon or lean beef (35g protein)
- ½ cup black beans or chickpeas (7g protein)
- 1 cup roasted or steamed broccoli and cauliflower (4g protein)
- ½ medium sweet potato (2g protein)
🔥 Protein increases thermogenesis, so your body burns more calories digesting protein than it does carbs or fats
For additional meal options, check out the 7-Day Longevity Plan