How do I get 70 grams of protein a day?

December 13, 2025 •

4 min read

According to research, consuming protein consistently throughout the day, with around 20-30 grams per meal, can effectively promote muscle protein synthesis and manage appetite. This guide explains how to get 70 grams of protein a day by incorporating smart food choices into your meals.

Quick Summary

This resource outlines strategic meal planning and provides comprehensive lists of high-protein food options to achieve a 70-gram daily intake. It offers practical examples for breakfast, lunch, and dinner, along with smart snacking choices, accommodating both meat-eaters and those on plant-based diets.

Key Points

Consistency is Key: Spread protein intake evenly across meals and snacks for better absorption and to maintain a positive nitrogen balance.
Prioritize Protein at Meals: Build each main meal around a primary protein source, like lean meat, fish, eggs, or legumes.
Choose High-Protein Snacks: Opt for nutrient-dense snacks such as Greek yogurt, cottage cheese, or nuts to boost your daily total.
Explore Diverse Sources: Incorporate a variety of animal and plant-based protein foods to get a full range of amino acids.
Meal Prep for Success: Planning and preparing high-protein meals and snacks in advance helps ensure you hit your daily 70g goal.
Don't Forget Plant-Based Options: Legumes, tofu, tempeh, and seeds are excellent sources, especially for vegetarian or vegan diets.

Strategic Meal Planning for 70g of Protein

Achieving a specific protein target like 70 grams per day requires a strategic approach to meal planning rather than relying on one large, protein-heavy meal. By distributing your intake throughout the day, you can maximize your body's ability to use the protein for muscle maintenance and repair. Many experts suggest aiming for around 20-30 grams of protein per meal, making a 70g target easily attainable across three main meals and a snack.

High-Protein Breakfast Ideas

Starting your day with a protein-rich meal sets a positive tone for your nutrition goals. Ditching low-protein options like sugary cereals and opting for more substantial choices is a key strategy.

Greek Yogurt Parfait: A 7-ounce serving of Greek yogurt can provide around 20 grams of protein. Top it with a handful of almonds or chia seeds for an extra boost.
Scrambled Eggs with Cottage Cheese: Three large eggs offer about 19 grams of protein. For an even higher protein count and a creamy texture, blend some cottage cheese directly into your eggs.
Protein Smoothie: Blend a scoop of protein powder (whey, soy, or pea) with milk, a frozen banana, and a tablespoon of peanut butter for a quick and customizable breakfast with around 20-30 grams of protein.

Lunch and Dinner Strategies

Making protein the centerpiece of your lunch and dinner is a simple but effective tactic. These meals are often easier to load with significant protein sources.

Lean Meats: A 3-ounce serving of skinless chicken breast contains approximately 26 grams of protein, while a similar portion of lean steak provides around 21 grams. Build a meal around a generous serving of lean poultry or beef.
Seafood Options: Fatty fish like salmon and mackerel are not only high in protein but also rich in omega-3 fatty acids. A 3.5-ounce serving of canned fish provides roughly 19 grams of protein, making it an excellent, convenient option.
Plant-Based Power: For vegetarians and vegans, soy-based products like tofu and tempeh, and various legumes, are fantastic sources. A cup of cooked lentils offers about 18 grams of protein, while 100g of tempeh provides around 19 grams.

Smart Snacking to Hit Your Target

Snacks are crucial for bridging the gap between meals and ensuring you meet your daily protein quota. Instead of reaching for processed, low-protein snacks, consider these alternatives:

Cottage Cheese: A one-cup serving of cottage cheese contains about 23 grams of protein. Pair it with fruit or chopped nuts for added flavor and nutrients.
Nuts and Seeds: A small handful of almonds or pumpkin seeds can add 6-8 grams of protein to your daily count. Sprinkle them on salads, yogurt, or oatmeal.
Edamame: Steamed soybeans are a complete protein and make for a simple, satisfying snack. One cup offers over 18 grams of protein.
Jerky: Lean jerky is a convenient, portable protein source, with about 9 grams per ounce. Choose low-sodium varieties.

Diverse Protein Sources and Their Profiles

It's important to consume a variety of protein sources to ensure you receive all essential amino acids. The following table compares some common animal and plant-based protein options.


Source	Serving Size	Approximate Protein (g)	Notes
Chicken Breast (skinless)	3 oz (85g) cooked	26g	Lean and versatile.
Greek Yogurt (plain, low-fat)	1 cup (227g)	20g+	Creamy, excellent for breakfast or snacks.
Lentils (cooked)	1 cup (200g)	18g	High in fiber; great for soups and salads.
Cottage Cheese (low-fat)	1 cup (210g)	23g	Versatile ingredient; can be blended.
Tofu (firm)	3 oz (85g)	9g	Plant-based staple; good for stir-fries.
Eggs (large)	3	19g	Classic breakfast option; contains all essential amino acids.
Tuna (canned in water)	3.5 oz (100g)	25g	Convenient and non-perishable.
Almonds	1 oz (28g)	6g	Healthy fats and magnesium.

Meal Prep for Success

One of the best ways to ensure you consistently meet your 70-gram protein goal is through meal preparation. By dedicating a short time each week to cook and portion your meals, you eliminate guesswork and the temptation to opt for less healthy, low-protein fast food options. For example, preparing a batch of grilled chicken, hard-boiled eggs, or cooking lentils for the week allows you to quickly assemble protein-packed meals and snacks on busy days.

Here are some meal prep ideas:

Pre-cook your protein: Grill or bake a few chicken breasts to slice into salads or sandwiches. Prepare a large batch of ground turkey or lean beef for quick burritos or bowls.
Make a high-protein salad base: Cook quinoa or lentils in advance to serve as a high-protein base for your lunch salads. Add pre-chopped veggies and a ready-to-go protein source like canned tuna or pre-cooked chicken.
Assemble protein bowls: Layer pre-cooked rice or quinoa with roasted chickpeas or baked tofu, chopped vegetables, and a dressing for a nutritious, ready-to-eat meal.
Prepare high-protein snacks: Portion out Greek yogurt with nuts, bag up a serving of almonds, or pre-cut some celery to dip in nut butter.

Considerations for Plant-Based Diets

Achieving 70 grams of protein without meat is entirely possible, though it requires conscious food combining to get all essential amino acids.

Complementary Proteins: Combine grains with legumes (like rice and beans) or nuts/seeds with legumes (like a roasted chickpea and walnut salad) to create a complete protein.
High-Protein Plant Sources: Include a variety of legumes (lentils, chickpeas), soy products (tofu, tempeh, edamame), nuts, and seeds. Even whole grains like quinoa contribute valuable protein.

Conclusion

Getting 70 grams of protein a day is a very achievable goal that can significantly benefit your health, supporting muscle mass and helping with appetite control. The key lies in strategic planning and incorporating a variety of protein-rich foods into every meal and snack. By focusing on whole food sources like lean meats, dairy, legumes, and nuts, you can easily build a delicious and sustainable diet that meets your needs without over-relying on supplements. Start by making small, consistent changes, like adding Greek yogurt to your breakfast or snacking on cottage cheese, and you'll quickly find yourself hitting your daily target. For more personalized advice, always consult with a registered dietitian or nutritionist.

Frequently Asked Questions

To reach a 70g daily target, you can aim for approximately 20-30 grams of protein with each meal, and supplement with high-protein snacks of 5-10 grams throughout the day. This distribution helps your body absorb and utilize the protein more effectively.

Excellent plant-based sources include legumes like lentils and chickpeas, soy products such as tofu and tempeh, nuts and seeds, and certain whole grains like quinoa. Combining these sources helps ensure you get all essential amino acids.

Yes, protein supplements like whey or pea protein powder can be a convenient way to boost your intake, especially if you have a busy schedule. They are an easy addition to smoothies, oatmeal, or yogurt.

Whole food sources are generally preferable as they provide a wider range of essential nutrients, fiber, and healthy fats in addition to protein. Supplements are best used to complement your diet when meeting your protein goal through food alone is difficult.

High-protein breakfast options include Greek yogurt with nuts, scrambled eggs with cottage cheese, or a protein smoothie made with protein powder, fruit, and nut butter.

Focus on lean protein sources like skinless chicken breast, fish, and low-fat dairy. Choosing low-fat or fat-free versions of foods like Greek yogurt and cottage cheese can help manage calorie intake while keeping protein high.

You can add chopped hard-boiled eggs to salads, mix cottage cheese into scrambled eggs or sauces, sprinkle nuts or seeds on cereal and yogurt, or snack on beef jerky.

While the Recommended Dietary Allowance (RDA) is lower for most adults, research suggests that a higher intake, often cited between 20-30g per meal or more, can benefit muscle maintenance and appetite control. However, individual needs vary, and it's best to consult a professional.