There are many reasons why a higher protein diet is such a hot topic: research has consistently shown it can assist with weight management and changes in body composition. Let’s discuss how to reach an overall higher protein intake with my favorite tips and strategies and a mix-and-match 120 grams of protein meal plan.
Prioritizing protein is very beneficial for weight management and can promote positive changes in body composition. By slowing down the digestion of a meal, it aids in keeping us fuller for longer. This can reduce mindless snacking and lead to feelings of satisfaction.
If you’ve heard that you need “one gram of protein per one pound of bodyweight”, the good news is that this isn’t entirely accurate. Say you are 180 pounds – is it realistic to consume 180 grams of protein? For most people, that’s going to be very difficult.
On the other hand, 120 grams of protein per day is a more realistic and evidence-based goal. This, of course, depends on a few factors – let’s discuss!
This post acts as a comprehensive guide to help you increase your protein intake, including topics such as:
- How much protein is ideal to consume per day.
- The ideal amount of protein to consume at each meal to reach 120 grams of protein (30/30/30).
- Ideas for increasing protein intake at breakfast.
- Building a meal high in protein.
- High protein food swaps.
How Much Protein Should You Eat?
The amount of protein recommended per day will depend on a number of factors and these recommendations vary widely. Consuming 0.35 grams per pound of body weight is the minimum amount to preserve lean muscle mass.
The American College of Sports Medicine recommends 0.5-0.8 grams per pound of body weight for those who are physically active. This amounts to 75-120 grams of protein for a 150 pound woman.
That social media rule of one gram per one pound of bodyweight refers to lean muscle mass. You have to subtract your body fat in pounds from your total weight to get this number! So, again, if you are 180 pounds but only 120 pounds of muscle – this amounts to 120 grams of protein per day (not 180).
Most active, healthy adults will see positive results with 1.2-1.7 grams of protein per kilogram of weight. Further, studies have shown that 20-30 grams is the “ideal” amount of protein to eat at each meal to promote muscle protein synthesis, and aid in digestion and absorption.
Most research has shown that eating more than 40 grams per meal does not have additional benefits in regards to protein synthesis. Experts also agree that the best way to reach 120 grams of protein is to distribute your protein evenly throughout the day.
I should note that a recent study published in 2023 found that the previous recommendation of consuming 20-25 grams of protein might be outdated – and the “ideal” amount of protein per meal is actually higher.
How to Consume 120 Grams of Protein Per Day
Most experts agree that even distribution of protein is a helpful strategy to reach a higher overall protein intake, however, this does not mean that you shouldn’t ever consume meals with more than 30 grams of protein. We will have to stay tuned for more research!
My favorite formula to use: 30 grams of protein for meals with two snacks consisting of 15 grams of protein. It might take a little more prep and planning, but with increased awareness of how to build a higher protein meal it gets easier and easier! Keep scrolling for a 7-day meal plan of high protein recipes and snacks!
Benefits of A Higher Protein Diet
Below are just some of the benefits of consuming a higher protein diet.
- Increases meal satiety and satisfaction.
- May protect against fat gain and promote positive changes in body composition.
- High protein meals may lead to less mindless snacking and reduced overall caloric intake.
- Helps to preserve lean muscle mass, especially when in a calorie deficit.
- Increases the rate of muscle protein synthesis leading to higher muscle mass.
- Of all the macronutrients, protein takes the longest to digest. This aids in stabilizing blood sugar levels and increases calorie expenditure during digestion.
Building a High Protein Meal
Most animal protein sources typically contain at least 20 grams of protein per 4 ounce serving (which is about the size of a deck of cards). High protein plant-based sources include beans, seitan, tofu, tempeh and hemp. For more info on high protein plant-based diets, read how to get 120 grams of protein as a vegetarian.
Think about other foods which may also add some protein – cheese, dairy products, bread, whole grains, lentils, nuts and seeds. When consuming a higher protein diet, it’s all about those little additions we can incorporate – instead of restrict. For more info, check out my post on Grocery Staples to Increase Protein That Aren’t Meat.
How to Increase Protein At Breakfast
Breakfast seems to be the hardest meal to consume adequate protein. Eggs are only 6 grams of protein, so eating two amounts to about 12 grams. How can you get up to 30 grams of protein at breakfast?
The Best Tips at Breakfast
- Incorporate cottage cheese or Greek yogurt. Add cottage cheese to your scrambled eggs. Eat a side of Greek yogurt and berries with your eggs.
- Smoothies – most protein powders contain about 20 grams of protein per scoop, so smoothies can be a quick and easy way to get those 30 grams. However, it’s important to note that our body will digest them faster due to the ingredients being already broken down.
- Overnight Oats with protein power and Greek yogurt.
- Combine oatmeal and milk, top with hemp hearts.
- Sprinkle hemp hearts on top of smoothies, egg dishes, and oatmeal.
- Add beans or tofu to egg dishes.
- Think about eating “non-breakfast” foods. There is no rule that says breakfast has to be eggs or oatmeal. Using chicken, salmon, beef, and sausage can give any breakfast a boost in protein.
- High protein waffle and pancake mixes – compare food labels.
120 Grams of Protein Per Day Sample Meal Plan(s)
This is a “mix and match” meal plan with 7+ high protein breakfast, lunch and dinner ideas. Plus, high protein snacks with at least 15 grams of protein. Select one option from the meal categories and two high protein snacks.
To achieve 120 grams of protein per day, each meal should contain about 30 grams of protein, with the addition of 1-2 snacks (with 15-30 grams) depending on your preferences and lifestyle. Below are recipes for meals which are estimated to be 30 grams of protein per serving and some snack ideas!
30 Grams of Protein Breakfast Ideas
- High Protein Kodiak Waffles from The Sweet Simple Things; 309 calories, 31g protein.
- Savory Quinoa Breakfast Bake; 383 calories, 26.5g protein (shown above).
- Dairy-Free Baked Protein Oatmeal from Fit as a Mama Bear; 290 calories, 25g protein.
- Cottage Cheese Scrambled Eggs: 1/2 cup cottage cheese (14g protein) + 2 eggs (12g protein) + cheese (4g protein).
- Berry Cheesecake Overnight Oats; 387 calories, 37g protein.
- High Protein Overnight Oats from Summer Yule; 318 calories, 25g protein.
- Protein Smoothies: Pumpkin Protein Shake from Fit Mama Real Food.
- High Protein Vegan Oatmeal from Bites with Blair; 451 calories, 30g protein.
More Ideas: High Protein Breakfast Ideas Without Eggs.
Lunch with 30 Grams of Protein Per Serving
- Curry Chicken Salad with Grapes and Celery from Fit Mama Real Food; 313 calories, 30g protein.
- Turkey, Corn and Black Bean Chili from Life as a Strawberry; 389 calories, 30g protein.
- Easy Bruschetta Chicken from Ann’s Entitled Life; 270 calories, 38g protein.
- Tuna and Cannellini Bean Salad from Christina’s Cucina; 398 calories, 30g protein.
- Shrimp Taco Bowl; 477 calories, 40g protein.
- Mediterranean Chicken, Cucumber, and Tomato Salad with Chickpeas (shown above), 30.5g protein.
Dinner Ideas with 30+ Grams of Protein
If it’s too hard to eat two snacks with 15+ grams of protein, you could always eat a higher protein lunch or dinner. Even just a glass of milk with dinner adds 8 grams of protein!
- Chicken Fajitas from Simply Living Recipes ; 261 calories, 34g protein.
- Baked Pesto Salmon from Garlic and Zest; 399 calories, 38g protein.
- Crockpot Creamy White Chicken Chili from Begin with Balance; 336 calories, 34g protein.
- Buffalo Chicken Pasta with Cottage Cheese; 562 calories, 48 grams of protein.
- Greek Chicken Protein Bowl (shown above); 50 grams of protein with the combination of chickpeas + chicken + garlic yogurt sauce.
- Vegan Roast Beef from Vegan Dollhouse; 199 calories, 26g protein.
- Super Easy Mexican Chili; 466 calories and 26 grams of protein. Top with some Greek yogurt as a sub for sour cream and easily increase the protein!
- Feta and Tomato Lentil Pasta (vegetarian); 410 calories, 26g protein.
Snack Ideas with 15 Grams of Protein (Pick Two, Ideally)
- High Protein Mini Strawberry Cheesecake Cups; 88kcal, 15g protein. These are made with a combination of Greek yogurt and protein powder.
- 1/2 cup Tuna Salad; 150 calories, 15g protein.
- 1/2 cup Greek Yogurt; 80 calories, 14g protein.
- Chocolate Cheesecake Protein Pudding; 200 calories, 36g protein.
- 1/2 cup Cottage Cheese; 80 calories, 14g protein (add a tablespoon of hemp hearts for additional 5 grams of protein).
- Vegetarian snacks with 10+ grams of protein.
- Turkey and Crackers; 200 calories, 23g protein.
- Birthday Cake Protein Popsicles; 13 grams of protein per popsicle.
- Birthday Cake Cottage Cheese Bark (shown below); 13 grams of protein.
- Dark Chocolate Peanut Butter Protein Stuffed Dates; 7 grams of protein.
High Protein Food Swaps
Here are some high protein food swaps to make the most out of basic meals! Instead of consuming more ounces of meat, think about what you can add to meals to increase the protein content.
Those small additions that you might not think of can make a big difference when trying to increase overall protein consumption. For more ideas, read Grocery List Staples to Increase Protein Content (That Aren’t Meat).
- Parmesan Cheese –> Nutritional Yeast
- Nuts –> Hemp Hearts
- Pasta –> Barilla Protein+ or Banza Pasta
- Heavy Cream –> Cottage Cheese or Greek Yogurt
- Pancakes –> Kodiak Cakes
- Regular Yogurt –> Greek Yogurt
- Milk in Smoothies –> Greek Yogurt and Water
- White Rice –> Quinoa
A Few More Thoughts
As discussed, there are many advantages to consuming a diet adequate in protein, from preserving lean muscle mass to promoting weight management.
Protein needs vary depending on your weight, lifestyle, and certain medical conditions- among other factors. Keep in mind that it is not recommended to consume more than 2 grams of protein per kilogram of body weight per day. For instance, if you weigh 120 pounds this equates to 110 grams of protein.
So whether you’re just looking to increase your protein intake or to consume 120 grams per day, I hope this post contained easy to understand information to reach that goal. It just might take a little more planning than you’re used to.
