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

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