How can I get 50 grams of protein everyday?

December 25, 2025 •

4 min read

The recommended dietary allowance for protein is about 0.8 grams per kilogram of body weight, but some studies show higher intake can offer greater benefits for weight loss and muscle retention. For those asking, 'how can I get 50 grams of protein everyday?' the answer lies in smart, consistent dietary choices throughout the day. A well-structured approach is the key to success.

Quick Summary

An organized approach to meal planning and smart food choices is key to hitting your daily 50g protein target, whether through animal sources, plant-based foods, or supplementation.

Key Points

Spread Intake: Distribute protein across all meals and snacks for better absorption and to maximize satiety throughout the day.
Prioritize Lean Sources: Focus on lean meats, dairy, eggs, or legumes to meet your protein target without unnecessary excess fat and calories.
Combine Plant Proteins: Vegetarians and vegans should combine complementary plant-based sources like beans and rice to ensure intake of all essential amino acids.
Plan Ahead: Use meal planning to identify and incorporate protein sources into breakfast, lunch, dinner, and snacks, making it a consistent habit.
Utilize Supplements Strategically: Protein powders are useful for convenience and post-workout recovery, but should be used to complement a diet rich in whole foods, not replace them.
Listen to Your Body: Adjust protein intake based on activity level, age, and health goals. A 50g target is a good baseline but may need modification for specific needs.

Why Aim for 50 Grams of Protein Daily?

Protein is a crucial macronutrient that serves as a building block for muscles, skin, enzymes, and hormones. While 50 grams is slightly above the baseline RDA for many adults, it can be a beneficial target, especially for those with specific health and fitness goals. Higher protein intake can help with weight management by increasing satiety and boosting metabolism. It is also essential for repairing tissues and supporting muscle growth, particularly when combined with regular exercise. Spreading your protein intake across multiple meals and snacks throughout the day, rather than consuming a large amount at once, is recommended for better absorption and utilization.

Planning Your Meals for a 50g Target

Achieving a 50-gram daily protein intake is surprisingly straightforward with a little planning. Focus on incorporating a protein source into every meal and snack. The following are examples for both non-vegetarian and vegetarian diets.

Non-Vegetarian Meal Plan Example

Breakfast (~15g): Scrambled eggs (2 large, ~13g) with a sprinkle of cheese (~2g).
Lunch (~18g): A 3-ounce (~85g) grilled chicken breast served with a side salad.
Dinner (~17g): A 3-ounce (~85g) baked salmon fillet with steamed vegetables.
Snack (optional, for extra boost): A small handful of mixed nuts or a scoop of protein powder in a smoothie can add 10-20 grams.

Vegetarian Meal Plan Example

Breakfast (~12g): Greek yogurt (¾ cup, ~17g) topped with a tablespoon of chia seeds (~2g).
Lunch (~18g): Lentil soup (1.5 cups, ~20g) with a small whole-wheat roll.
Dinner (~17g): Tofu bhurji (scramble, ~300g) with mixed vegetables.
Snack (optional): A handful of almonds (~6g) and a string cheese stick (~7g).

High-Protein Food Sources Comparison Table

To help visualize your options, here is a comparison of various protein sources based on a standard serving size. These values can vary slightly depending on preparation and brand.


Food Source	Protein Content	Serving Size	Notes
Chicken Breast	27g	100g cooked	Excellent lean protein source.
Salmon Fillet	25g	100g cooked	Rich in omega-3 fatty acids.
Lean Ground Beef	21g	100g cooked	A versatile option for many meals.
Tuna (canned)	26g	100g	Convenient and affordable.
Greek Yogurt (plain)	10g	100g	Great for breakfast or snacks.
Cottage Cheese	12g	100g	Pairs well with fruit or as a savory side.
Eggs (large)	6g	1 egg	A complete protein, highly versatile.
Tofu (firm)	8g	100g	An excellent plant-based option.
Soya Chunks	52g	100g	A very high-protein vegetarian choice.
Lentils	18g	1 cup cooked	A staple in many cuisines, high in fiber.
Chickpeas	14g	1 cup cooked	Great for salads, hummus, or curries.
Almonds	6g	1 ounce (28g)	Convenient for snacking.
Whey Protein Powder	24-28g	1 scoop	A quick, convenient supplement option.

Strategies for Consistent Protein Intake

Reaching your daily protein target requires more than just knowing what to eat; it involves smart strategies to make it a sustainable habit.

Maximize Protein Per Meal

Start the day right: Incorporate protein into your breakfast, as most people consume the least amount at this meal. Scrambled eggs, Greek yogurt, or a protein smoothie can kickstart your day.
Prioritize protein first: When sitting down to eat, start with the protein on your plate. This can increase satiety and help regulate blood sugar levels, reducing the likelihood of overeating less nutrient-dense foods.
Sneak it in: Add protein-rich ingredients to existing meals. For instance, sprinkle nuts or seeds on salads, add lentils to soups, or stir protein powder into your oatmeal.

Smart Snacking

Keep snacks handy: For busy schedules, prepare and carry protein-packed snacks like hard-boiled eggs, cheese sticks, or beef jerky.
Make smart swaps: Replace sugary snacks with high-protein alternatives. Opt for Greek yogurt over regular yogurt, or choose protein-packed crackers.

Vegetarian and Vegan Considerations

While animal products are known for their high-quality protein, vegetarians and vegans can easily meet a 50g goal with careful planning.

Combine sources: Many plant-based proteins are not 'complete' proteins, meaning they lack all essential amino acids. Combining different plant proteins, like rice and beans, ensures you get all necessary amino acids over the course of the day.
Explore complete plant proteins: Tofu, tempeh, edamame, and quinoa are complete plant-based protein sources and excellent additions to any meal plan.
Consider supplements: For those struggling to meet their needs, especially if engaging in intense exercise, plant-based protein powders from pea or brown rice can be a valuable supplement.

The Role of Supplements

Protein supplements, like whey or plant-based powders, offer a convenient and efficient way to boost your daily protein intake. However, it's important to remember they should supplement, not replace, whole foods. Whole foods provide additional nutrients like fiber, vitamins, and minerals that are crucial for overall health. Supplements are particularly useful for post-workout recovery or for busy days when a full meal is not an option.

Conclusion

Consistently consuming 50 grams of protein daily is a realistic and beneficial goal for many individuals, whether aiming for weight management, muscle gain, or simply better overall health. The key is to distribute your intake effectively throughout the day by incorporating protein-rich foods into every meal and snack. By using a combination of lean animal proteins, or a variety of plant-based sources for vegetarians, you can create a satisfying and nutritious diet. Meal planning and preparation will simplify the process, turning an ambitious target into an easily achievable daily habit that supports your well-being. For personalized advice, consider consulting a registered dietitian who can tailor a plan to your specific needs.

Authoritative Link

For more information on protein intake and overall healthy eating, visit the Healthline guide: Protein Intake: How Much Protein Should You Eat Per Day?

Frequently Asked Questions

For most active individuals aiming for significant muscle gain, 50 grams of protein may be too low. Recommendations often range from 1.6 to 2.2 grams per kilogram of body weight, which for a person weighing 70kg would be 112-154g. However, 50g is a solid baseline for general health and can contribute to muscle maintenance.

You can achieve 50g of protein without supplements by relying on whole food sources. Examples include a breakfast of eggs and cottage cheese, a lunch of chicken breast with vegetables, and a dinner of salmon or lentils. Strategically using high-protein foods like Greek yogurt, nuts, and seeds as snacks also helps.

Yes, it is possible for vegetarians to get 50g of protein by including a variety of high-protein plant-based foods. Incorporate items like tofu, lentils, chickpeas, paneer, and Greek yogurt into meals throughout the day. Soya chunks are a particularly potent vegetarian source.

A typical plan might include 15-20g at breakfast (e.g., eggs, Greek yogurt), 15-20g at lunch (e.g., grilled chicken, lentil soup), and 15-20g at dinner (e.g., fish, tofu scramble). Small, high-protein snacks can also be added if needed.

For healthy individuals, consuming higher amounts of protein is generally not harmful to the kidneys. A high-protein diet is only recommended against for people with pre-existing kidney disease. If you have kidney issues, consult a healthcare professional.

Some studies suggest that the body can only effectively use 20-30 grams of protein for muscle synthesis at a time. This is why spreading your protein intake throughout the day with regular meals and snacks is more beneficial than consuming it all in one sitting.

To maximize absorption, spread your protein intake throughout the day, pair it with carbohydrates, stay hydrated, and include protease-rich foods like pineapple or kiwi. Chewing food thoroughly can also aid digestion and absorption.