Easy and Sustainable Ways on How to Include 50 Grams of Protein a Day

October 21, 2025 •

2 min read

For a person weighing around 140 pounds (63 kg), 50 grams of protein a day is roughly the minimum recommended dietary allowance, but many people can benefit from consuming more. Achieving this daily target is essential for everything from building muscle to managing weight and can be easily incorporated into a balanced diet with strategic planning.

Quick Summary

This guide provides effective strategies and practical tips for incorporating approximately 50 grams of protein into your daily nutrition. It covers diverse food sources, example meal structures, and methods for tracking intake without supplements, ensuring a balanced and healthy approach to protein consumption.

Key Points

Start Smart: Integrate protein into breakfast with eggs or Greek yogurt to set a strong nutritional foundation for the day.
Distribute Intake: Spread protein consumption across all meals and snacks for better absorption and sustained energy throughout the day.
Mix and Match: Combine both animal and plant-based protein sources to ensure a complete profile of essential amino acids.
Prioritize Whole Foods: While supplements can assist, focus on obtaining protein primarily from whole food sources like lean meats, dairy, and legumes for added nutrients and fiber.
Plan Ahead: Utilize meal prep techniques, such as cooking large batches of protein-rich foods, to make reaching your daily goal easy and convenient.
Use Tracking Tools: For those who need more precision, a food tracking app can help monitor daily protein intake effectively and consistently.

The Power of Strategic Protein Intake

Distribute protein throughout the day for better use. Aiming for 15-20 grams per meal helps reach the 50-gram goal without supplements.

Animal-Based Protein Sources

Animal products are complete proteins, offering all nine essential amino acids. Some examples include chicken breast, eggs, Greek yogurt, cottage cheese, and various types of fish.

Plant-Based Protein Sources

Combining various plant proteins ensures you get all essential amino acids. Options include legumes (lentils, beans, chickpeas), soy products (tofu, tempeh, edamame), nuts and seeds (peanut butter, almonds), and quinoa.

A Sample Day: 50 Grams of Protein in Action

Reaching 50 grams can involve structuring meals like this:

Breakfast: Two large scrambled eggs with spinach and cheese.
Lunch: Salad with grilled chicken breast or a chickpea salad sandwich.
Snack: Small container of Greek yogurt with nuts.
Dinner: A cup of lentil soup or baked salmon with quinoa and broccoli.

Comparison of High-Protein Foods

A comparison of protein content in common foods is available on {Link: wikiHow https://www.wikihow.com/50-Grams-of-Protein}.

Practical Tips for Success

Practical tips for increasing protein intake can be found on {Link: Health.com https://www.health.com/how-to-eat-100-grams-of-protein-a-day-11695883} and {Link: wikiHow https://www.wikihow.com/50-Grams-of-Protein}. These include meal prep, using canned fish, choosing high-protein grains, incorporating legumes, snacking smartly, and prioritizing whole foods.

The Health Benefits of Meeting Your Protein Needs

Adequate protein offers numerous benefits for weight management, muscle maintenance and growth, bone health, and metabolism.

Conclusion

Achieving 50 grams of protein daily benefits health, energy, and body composition. Incorporating diverse high-protein foods and strategic meal planning makes this goal sustainable and enjoyable. Prioritize quality sources for a balanced nutritional approach.

For more information on protein and overall healthy eating, visit The Harvard T.H. Chan School of Public Health's Nutrition Source.

Frequently Asked Questions

While 50 grams is a common and safe target for many moderately active adults, individual needs vary based on body weight, age, and activity level. Athletes or those with specific fitness goals may require more.

Yes, it is entirely possible to get 50 grams of protein solely from plant sources. By eating a variety of legumes, soy products, nuts, and whole grains throughout the day, you can ensure you receive all essential amino acids.

Excellent high-protein snacks include a scoop of whey or plant-based protein powder, a handful of almonds, Greek yogurt, or low-fat cottage cheese.

No, it's more beneficial to distribute protein intake throughout the day. Spreading your consumption over three to six smaller meals and snacks helps your body utilize the protein more effectively.

Excessive protein in a single sitting can lead to uncomfortable side effects like digestive issues, bad breath, and dehydration as your kidneys work harder to process the excess.

Yes, protein powders are a convenient way to supplement your intake. A standard scoop often provides 20-25 grams of protein. However, prioritize a "food-first" approach and use powders as needed.

Simple methods include adding cheese to eggs, stirring Greek yogurt into smoothies, sprinkling nuts or seeds on salads, or swapping regular pasta for a high-protein version.