A Practical Guide on How to get 60g of protein a day?

October 29, 2025 •

4 min read

According to official dietary guidelines, the average adult male needs around 56 grams of protein daily, a target that can be easily surpassed with thoughtful planning. A balanced nutrition diet that answers how to get 60g of protein a day can support muscle repair, increase satiety, and boost metabolism. This article provides practical strategies and meal ideas to help you reach this goal without relying on expensive supplements.

Quick Summary

This guide simplifies how to achieve a daily protein target of 60g through strategic meal planning and smart food choices. It offers valuable tips and specific examples using diverse protein-rich ingredients, catering to both omnivorous and vegetarian diets.

Key Points

Incorporate Protein in Every Meal: Spread your protein intake throughout the day by including a source in breakfast, lunch, and dinner to maintain satiety and support muscle synthesis.
Prioritize High-Protein Snacks: Use snacks like Greek yogurt, cottage cheese, nuts, and edamame to bridge gaps and consistently boost your protein intake between meals.
Embrace Diverse Food Sources: Rely on a mix of lean meats, fish, eggs, dairy, and plant-based options like lentils, tofu, and legumes to meet your goal and ensure a wide range of nutrients.
Focus on Lean Protein for Weight Management: Choosing lean protein options such as fish, chicken breast, and low-fat dairy can help you maximize protein intake while managing fat and calorie levels.
Leverage Supplements Thoughtfully: Consider using a protein powder for convenient boosts, especially post-workout, but prioritize whole food sources for overall nutrition.

Understanding Your Protein Needs

Protein is a crucial macronutrient composed of amino acids, which are the building blocks for every cell in your body. It is essential for building and repairing tissues, producing hormones and enzymes, and maintaining muscle mass. While the recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight, some individuals may benefit from a higher intake, especially those who are physically active or looking to build muscle. Hitting a target of 60g of protein a day is a common goal that is highly achievable through a varied diet.

Protein also plays a significant role in weight management by increasing satiety, which helps reduce overall calorie intake by making you feel fuller for longer. By distributing your protein intake across multiple meals and snacks, you can help stabilize energy levels and prevent hunger pangs.

Building Your 60g Protein Meal Plan

Reaching your 60g protein goal doesn't require complex meal prep. The key is to incorporate a solid protein source into every meal and snack. Here’s how you can structure your day around this target.

High-Protein Breakfast Ideas

Starting your day with a protein-packed breakfast is an excellent way to get a head start on your daily goal. For example, three large eggs provide around 19g of protein, while a cup of low-fat Greek yogurt can offer up to 20g.

Greek Yogurt Parfait: Mix one cup of plain, nonfat Greek yogurt with a quarter cup of chopped almonds and a handful of berries for a quick and easy breakfast with over 20g of protein.
Scrambled Eggs: Scramble three large eggs with a quarter cup of low-fat cottage cheese and a handful of spinach. This can easily provide over 25g of protein to kickstart your morning.

Smart Lunch and Dinner Choices

Lunch and dinner are excellent opportunities to include substantial protein servings. Lean meats, fish, and legumes are all fantastic options that can be prepared in countless ways.

Chicken Breast Stir-Fry: A 200g serving of chicken breast contains an impressive 62g of protein. Combine it with a generous portion of mixed vegetables and a small serving of brown rice for a complete and balanced meal.
Lentil Soup with Whole-Grain Bread: A single cup of cooked lentils provides approximately 18g of protein and is packed with fiber. Serve it with two slices of whole-grain bread for extra protein and sustained energy.

Protein-Rich Snacks

Smart snacking can be the difference-maker in hitting your daily target, providing smaller protein boosts between larger meals.

Cottage Cheese: Half a cup of low-fat cottage cheese contains 12g of protein. Enjoy it with chopped fruit or nuts.
Edamame: A cup of edamame offers over 18g of plant-based protein.
Handful of Nuts: Just one ounce of almonds provides about 6g of protein, along with healthy fats.

Sample 60g Protein Day (Omnivore)

Breakfast (approx. 25g protein): Three scrambled eggs with 1/4 cup low-fat cottage cheese and spinach.
Lunch (approx. 20g protein): A salad with 100g of grilled chicken breast and mixed greens.
Snack (approx. 7g protein): An ounce of almonds and a hard-boiled egg.
Dinner (approx. 20g protein): 100g of salmon fillet with roasted vegetables.
Total: ~72g protein.

Sample 60g Protein Day (Vegetarian)

Breakfast (approx. 20g protein): 1 cup nonfat Greek yogurt with 1/4 cup of nuts and seeds.
Lunch (approx. 18g protein): A cup of lentil soup with whole-grain bread.
Snack (approx. 10g protein): 1/2 cup cottage cheese or edamame.
Dinner (approx. 20g protein): A cup of cooked quinoa mixed with 150g of firm tofu and mixed vegetables.
Total: ~68g protein.

Food Source Comparison: Animal vs. Plant Protein


Food Source (Approx. 100g serving)	Animal Protein	Protein Content (g)	Plant Protein	Protein Content (g)
Chicken breast, cooked	Yes	30.1	No	N/A
Salmon, cooked	Yes	19	No	N/A
Low-Fat Cottage Cheese	Yes	11	No	N/A
Eggs (1 large)	Yes	6.24	No	N/A
Lentils, cooked	No	N/A	Yes	18
Tofu, firm	No	N/A	Yes	10.9
Quinoa, cooked	No	N/A	Yes	8.14
Edamame, shelled	No	N/A	Yes	18.4
Almonds, 1 oz	No	N/A	Yes	6

Tips for Maximizing Your Protein Intake

Prioritize protein first: When building a meal, start with the protein source and build around it. This ensures it's not an afterthought and helps keep you full.
Add protein to common foods: Stir protein powder into your morning oats or yogurt. Sprinkle nuts and seeds on salads and stir-fries.
Choose high-protein substitutes: Swap regular yogurt for Greek yogurt, which has about twice the protein content. Use higher-protein bread or pasta alternatives.
Snack smartly: Replace low-protein, sugary snacks with high-protein options like cottage cheese, nuts, or a hard-boiled egg.
Consider supplements wisely: While whole foods are best, protein powder can be a convenient option for a quick boost, especially for active individuals. Add a scoop to a smoothie for an easy 15-25g protein top-up.

Conclusion

Achieving your goal of 60g of protein a day is an accessible and sustainable part of a healthy nutrition diet. By incorporating a variety of protein-rich foods, both animal and plant-based, across your meals and snacks, you can support muscle health, manage your weight, and feel more satisfied throughout the day. With a little planning, you can easily meet and even exceed this protein target without significant effort. For more ideas and recipes, exploring further resources on high-protein meal planning can be highly beneficial.

WebMD: Top 10 Protein Foods

Frequently Asked Questions

A simple meal plan could include scrambled eggs and cottage cheese for breakfast, a salad with grilled chicken for lunch, a handful of almonds for a snack, and salmon with roasted vegetables for dinner. This combination uses diverse, lean protein sources.

Yes, a vegetarian diet can easily provide 60g of protein. Focus on foods like lentils, chickpeas, tofu, tempeh, Greek yogurt, and nuts. A combination of these across meals, such as a lentil soup and a tofu and quinoa bowl, works well.

No, supplements are not necessary. While a protein powder can be a convenient option for a quick boost, a balanced diet of whole foods like lean meats, dairy, and legumes is perfectly capable of supplying 60g of protein daily.

Beyond eggs, excellent high-protein breakfast options include a Greek yogurt parfait topped with nuts and seeds, or overnight oats prepared with a scoop of protein powder and chia seeds.

Protein increases feelings of fullness and satisfaction, known as satiety, more than carbohydrates or fats. This helps reduce overall calorie intake and minimizes the desire for unhealthy snacks, making it easier to manage your weight.

For individuals with healthy kidneys, a higher protein diet is generally not harmful. However, those with pre-existing chronic kidney disease should consult a healthcare professional, as a low-protein diet may be recommended in some cases.

Yes, protein is the building block for muscles. Consuming adequate amounts, especially in combination with strength training, helps repair muscle tissue and promotes muscle growth, which is essential for overall fitness.