How can I get 140 grams of protein a day?

December 21, 2025 •

4 min read

According to research, a higher protein intake can significantly support muscle growth, weight management, and satiety. This guide will detail exactly how can I get 140 grams of protein a day by providing meal ideas, strategic snacking tips, and a breakdown of the best protein sources to incorporate into your diet effectively and sustainably.

Quick Summary

A strategic approach to daily meals and snacks is key for consistently achieving a 140-gram protein target. Spreading protein intake across the day, combining diverse food sources, and using supplements efficiently are essential components of an effective nutrition plan.

Key Points

Strategic Spacing: Distribute protein evenly across meals and snacks to maximize absorption and manage appetite effectively.
Diverse Sources: Combine lean meats, dairy, eggs, and a variety of plant-based foods like legumes, tofu, and grains to get a complete range of amino acids.
Smart Snacking: Opt for high-protein snacks such as Greek yogurt, cottage cheese, nuts, or edamame to help bridge the gaps between meals.
Prep for Success: Plan meals and snacks in advance to avoid impulsive, low-protein food choices throughout your busy week.
Supplements are Tools: Use protein powders and bars as convenient additions to meet your daily goal, especially on busy days or post-workout.

Why Aim for 140 Grams of Protein?

Setting a specific protein target like 140 grams can be beneficial for individuals with higher physical demands, such as athletes, bodybuilders, or those actively trying to lose weight and maintain muscle mass. Protein is a vital macronutrient that supports various bodily functions, including repairing tissues, creating enzymes, and building muscle. For weight loss, a high protein intake can increase satiety, helping you feel fuller for longer and potentially reducing overall calorie consumption.

Strategic Meal Planning for Protein Goals

Consistently hitting a high protein target requires thoughtful planning. Rather than relying on a single large protein-heavy meal, it's far more effective to distribute your intake evenly throughout the day across multiple meals and snacks. This helps with absorption and ensures a steady supply of amino acids to your muscles. For a 140-gram goal, aiming for roughly 30-40 grams per meal and 10-20 grams per snack is a solid strategy.

High-Quality Protein Sources

To build a sustainable diet, focus on a variety of both animal and plant-based protein sources. Combining them ensures you get a complete range of essential amino acids.

Animal-Based Sources

Chicken Breast: An incredibly lean and versatile source. A standard 6-ounce breast provides approximately 50-55 grams of protein.
Lean Beef: Provides high-quality protein along with iron and B vitamins. A 4-ounce serving of 93% lean ground beef offers around 24 grams of protein.
Fish (Salmon, Tuna, Cod): Fatty fish like salmon is rich in omega-3s, while cod is very lean. A 4-ounce tuna steak can provide around 26 grams of protein.
Eggs: One large egg contains about 6 grams of protein and can be used in numerous dishes. Egg whites are almost pure protein.
Greek Yogurt: A concentrated source of protein compared to regular yogurt. One cup can contain 20-25 grams of protein, depending on the brand.
Cottage Cheese: Another dairy powerhouse, with a single cup offering up to 28 grams of protein.

Plant-Based Sources

Lentils and Beans: A fantastic, affordable source of plant protein and fiber. One cup of cooked lentils contains about 18 grams of protein.
Tofu and Tempeh: Soy-based products that are versatile and can be prepared in many ways. A 3.5-ounce serving of tempeh provides around 18 grams of protein.
Quinoa: A complete protein source among grains. One cooked cup provides approximately 8 grams.
Edamame: An excellent snack or addition to salads and stir-fries, offering over 18 grams of protein per cup.
Seitan: Made from wheat gluten, it's extremely high in protein. A 3-ounce serving can provide over 20 grams.
Nuts and Seeds: Almonds, pumpkin seeds, and hemp seeds are excellent for snacking or adding to meals, with protein content ranging from 6-10 grams per ounce.

Sample Meal Plan: Getting 140g of Protein in a Day

Here is an example meal plan showing how you can distribute your protein intake across three meals and two snacks.


Meal	Description	Estimated Protein (g)
Breakfast	Scrambled Eggs with Cottage Cheese	~25g
	3 large eggs (18g) with ½ cup cottage cheese (14g).
Lunch	Greek Yogurt Bowl	~35g
	1 cup Greek yogurt (22g) mixed with 1 scoop of whey protein powder (24g).
Snack 1	Protein Shake	~25g
	1 scoop whey protein powder mixed with water or milk (25g).
Dinner	Lean Chicken Breast with Quinoa and Veggies	~45g
	6 oz cooked chicken breast (50g), ½ cup cooked quinoa (4g), plus vegetables.
Snack 2	Edamame and Nuts	~10g
	½ cup steamed edamame (9g) and a small handful of almonds (6g).
Daily Total		~140g

Practical Tips for Success

Front-load your protein: Eating a protein-heavy breakfast helps manage appetite and reduces hunger throughout the day.
Plan and prep: Take time to plan your meals for the week. This prevents last-minute, low-protein choices.
Diversify sources: Use a mix of whole food sources and supplements. Lean meats, fish, and dairy are excellent, but protein powders, bars, and fortified milks can provide a quick boost when needed.
Include protein with every meal and snack: This ensures consistent delivery of amino acids. Even small amounts from nuts or seeds add up.
Stay hydrated: A high protein diet increases your fluid needs. Drink plenty of water throughout the day.

Conclusion: Making High Protein Sustainable

Reaching 140 grams of protein daily is achievable with smart planning and a focus on nutrient-dense foods. By strategically incorporating a variety of protein sources into your meals and snacks, you can successfully meet this target. Combining animal and plant-based foods, along with selective use of supplements, offers a balanced approach. Remember to listen to your body, stay hydrated, and consult a nutritionist if you need a personalized plan tailored to your specific health goals.

How-To: Boost Your Protein Intake

Upgrade your oatmeal: Add a scoop of protein powder, chia seeds, or hemp seeds to your morning bowl for a significant protein boost.
Use Greek yogurt as a base: Replace sour cream or mayonnaise with plain Greek yogurt in recipes like dips, salad dressings, and sauces.
Snack strategically: Opt for protein-rich snacks like cottage cheese, a hard-boiled egg, or a handful of roasted edamame instead of chips or sweets.
Don't forget legumes: Add lentils, chickpeas, or beans to salads, soups, and rice dishes for an easy protein increase.
Choose protein-enriched products: Look for protein-fortified pasta or high-protein bread options to swap into your regular routine.

For more detailed meal-planning strategies and low-calorie protein recipes, visit the Healthline article on increasing protein intake.

Frequently Asked Questions

For most healthy, active adults, 140 grams of protein is a safe and achievable goal. The optimal amount varies based on factors like body weight, activity level, and goals, but this intake is beneficial for many fitness enthusiasts and dieters.

Yes, it is entirely possible to get 140g of protein from a plant-based diet. This requires careful planning and incorporating high-protein plant sources like seitan, tempeh, lentils, edamame, and various beans and seeds.

There is no single correct number of meals. For best results, distribute the protein across 3-5 meals and snacks throughout the day, aiming for around 25-40 grams of protein in each eating occasion.

For individuals with healthy kidney function, a high protein intake is generally not a concern. However, those with pre-existing kidney disease should consult a doctor before starting a high protein diet.

No, protein powders are not necessary, but they can be a highly convenient and effective way to supplement your intake, especially if you have a busy schedule or are an active athlete.

High-protein breakfast options include scrambled eggs with cottage cheese, Greek yogurt with nuts and seeds, or a protein powder-boosted oatmeal.

Opt for lean protein sources like chicken breast, fish, and egg whites. Greek yogurt and cottage cheese are also excellent low-calorie, high-protein options.