How can I get 60 grams of protein daily?

November 16, 2025 •

3 min read

According to a study published in The Journal of the International Society of Sports Nutrition, consuming enough protein spread throughout the day is more important for muscle growth and recovery than strict timing. Knowing how to get 60 grams of protein daily is a common goal for many seeking to support their fitness journey, manage weight, and maintain overall health. This guide breaks down the process with simple, effective strategies.

Quick Summary

Achieving a daily intake of 60 grams of protein is possible with strategic meal planning and smart snacking, utilizing a mix of animal and plant-based sources. Learn how to easily incorporate high-protein foods into your diet without needing expensive supplements.

Key Points

Start with Protein-Rich Breakfast: Replace sugary cereals with eggs or Greek yogurt to start your day strong and increase satiety.
Snack Strategically: Choose almonds, cottage cheese, or edamame between meals to continuously supply your body with protein.
Distribute Protein Evenly: Rather than one large portion, spread your protein intake across all meals to maximize synthesis and recovery.
Combine Complementary Plant Sources: Vegetarians can pair lentils and rice or beans and quinoa to create complete protein profiles.
Supplement Smartly When Needed: Use protein powders on busy days as a convenient option, prioritizing whole foods first, and look for third-party tested products.
Focus on Variety: A diverse mix of protein sources—from lean meats and dairy to legumes and nuts—ensures you get a broad range of essential amino acids and nutrients.
Boost Existing Meals: Easily increase protein content by adding elements like seeds to oatmeal, nutritional yeast to sauces, or cheese to eggs.

Why Focus on a Daily 60-Gram Protein Goal?

Meeting a specific protein target like 60 grams per day offers numerous health benefits beyond just muscle building. Protein is a vital macronutrient involved in repairing tissues, regulating hormones, and creating enzymes essential for body function. For those aiming to lose weight, a higher protein intake can boost metabolism and increase satiety, helping to reduce overall calorie consumption. Furthermore, adequate protein is crucial for maintaining muscle mass as you age, a process known as sarcopenia.

Animal-Based Protein Sources

To reach your 60-gram goal, lean animal proteins are a highly efficient option due to their complete amino acid profile and dense protein content.

Chicken Breast: A 200-gram serving (about 7 oz) provides approximately 62 grams of protein.
Eggs: Four large eggs contain about 25 grams of protein, a great addition to breakfast or snacks.
Greek Yogurt: One cup of plain Greek yogurt can offer up to 23 grams of protein.
Cottage Cheese: A one-cup serving can provide around 23 grams of high-quality protein.
Fish (Salmon or Tuna): A 100-gram fillet of salmon contains roughly 22 grams of protein and healthy omega-3 fatty acids, while a can of tuna offers 44 grams.
Lean Beef: Lean cuts are packed with protein, iron, and zinc. A 170-gram (6 oz) steak offers about 40 grams of protein.

Plant-Based Protein Sources

It is entirely possible to meet a 60-gram protein goal on a plant-based diet by combining various sources to get all essential amino acids.

Legumes (Lentils, Black Beans, Chickpeas): One cooked cup of lentils or black beans can provide around 15-18 grams of protein.
Tofu: About 200 grams of firm tofu can deliver roughly 38 grams of protein.
Nuts and Seeds: A handful of almonds (28g) has 6 grams of protein, while two tablespoons of chia seeds have 5 grams.
Quinoa: A cooked cup offers 8 grams of complete protein.
Nutritional Yeast: Sprinkling this on your meals can add a cheesy flavor and 14 grams of protein per 25g serving.

Sample Meal Plan: Reaching 60g Protein Daily

This sample plan shows how you can combine different foods throughout the day to meet your goal, with options for both a mixed diet and a vegetarian approach.

Meal Comparison Table: Omnivore vs. Vegetarian


Meal	Omnivore Example	Approx. Protein (g)	Vegetarian Example	Approx. Protein (g)
Breakfast	3 scrambled eggs with cheese	23g	1 cup Greek yogurt with almonds	29g
Lunch	170g grilled chicken breast salad	50g	1 cup lentil soup with 2 slices of whole-grain bread	28g
Dinner	100g salmon fillet with roasted vegetables	22g	200g tofu stir-fry with quinoa	46g
Snack	1 cup cottage cheese with fruit	23g	1/4 cup roasted edamame	10g
TOTAL	118g+		113g+

Smart Strategies to Boost Your Protein

If you find yourself falling short of your target, here are some actionable ways to boost your intake without drastically changing your main meals:

Prioritize Protein at Every Meal: Eating a protein source first can help with satiety. Start your breakfast with eggs, your lunch with lean meat, and your dinner with fish or beans.
Snack Smart: Replace high-carb snacks with protein-rich alternatives. Instead of chips, reach for a handful of almonds, cottage cheese, or a Greek yogurt cup.
Add Protein to Common Foods: Stir nuts or seeds into oatmeal. Sprinkle nutritional yeast over pasta or salads. Add boiled eggs to a salad. A couple of tablespoons of peanut butter on toast provides a significant boost.
Use High-Protein Alternatives: Swap regular yogurt for Greek yogurt or opt for lentil or chickpea-based pasta instead of traditional wheat pasta.
Cook With Beans and Lentils: Easily increase the protein in soups, stews, and casseroles by adding a can of lentils or beans. This is a cost-effective and simple strategy.
Consider a Protein Supplement: For busy days, a protein powder shake can be a convenient and effective way to meet your goals. Just add a scoop to your smoothie. For guidance on safe supplementation, the National Sanitation Foundation (NSF) certifies many protein powders, ensuring label accuracy.

Conclusion

Achieving and maintaining a 60-gram daily protein intake is highly achievable with conscious planning and smart food choices. By incorporating a variety of high-protein foods from both animal and plant sources, and distributing your intake throughout the day, you can support muscle growth, manage weight, and boost overall health. Whether you choose to prioritize lean meats and dairy, or build a robust plant-based plan, the key is consistency and understanding the power of each food group to fuel your body effectively.

Frequently Asked Questions

Yes, it is very possible. You can get 60 grams of protein daily by strategically incorporating high-protein whole foods like eggs, Greek yogurt, chicken, fish, legumes, and tofu into your regular meals and snacks.

Excellent vegetarian sources include soy products like tofu and tempeh, legumes (lentils, chickpeas, beans), quinoa, nuts and seeds (hemp, chia, almonds), and dairy products such as Greek yogurt and cottage cheese.

For weight loss, a high-protein diet helps increase metabolism and satiety to reduce overall calorie intake. For muscle gain, the focus is on a high and consistent protein intake combined with strength training to stimulate muscle protein synthesis and repair.

A simple and effective high-protein breakfast could be a Greek yogurt parfait topped with almonds and berries (approx. 29g protein) or a three-egg scramble with a side of turkey sausage (approx. 23g+ protein).

Spreading your protein intake evenly across meals and snacks is generally more effective for stimulating muscle protein synthesis and keeping you full throughout the day, rather than eating it all in one sitting.

For most healthy individuals, consuming up to 2 grams of protein per kilogram of body weight is considered safe. However, excessive protein intake, especially if it replaces other essential nutrients, can strain the kidneys and lead to other digestive issues.

Protein aids in weight management by increasing feelings of fullness (satiety) and reducing levels of the hunger hormone ghrelin. It also has a higher thermic effect, meaning your body burns more calories digesting it compared to carbs or fat.