How Do I Get 70 Grams of Protein Daily?

November 11, 2025 •

3 min read

According to UCLA Health, most adults need between 0.8 and 1.6 grams of protein per kilogram of body weight, but active individuals and older adults may benefit from more. Learning how to get 70 grams of protein, a common goal for many, is achievable with strategic meal and snack planning.

Quick Summary

A guide to reaching a 70-gram daily protein target using a variety of animal and plant-based foods. Strategies include distributing intake across meals and choosing nutrient-dense sources.

Key Points

Strategic Planning: Distribute protein evenly throughout the day, aiming for 20-30g per main meal, for better absorption and to support muscle protein synthesis.
Combine Sources: For complete amino acid profiles on a plant-based diet, combine grains with legumes, such as rice and beans or pita and hummus.
Smart Snacking: Use high-protein snacks like Greek yogurt, cottage cheese, hard-boiled eggs, or nuts to fill gaps between meals and curb hunger.
Lean and Versatile: Incorporate lean animal proteins like chicken breast and fish, which are excellent sources of high-quality protein.
Vegetarian Options Abound: Access excellent vegetarian protein from lentils, tofu, tempeh, quinoa, and a variety of nuts and seeds.
Stay Hydrated: When increasing protein intake, remember to also increase your water consumption, as protein metabolism requires more fluids.

Why Aim for 70 Grams of Protein?

While the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, many individuals find greater benefits from a higher intake, especially those with specific health or fitness goals. A 70-gram daily goal is a solid target for supporting muscle growth, enhancing satiety for weight management, and maintaining overall body function. Protein is essential for building and repairing tissues, creating enzymes and hormones, and fueling cells.

High-Protein Food Sources

To reach your 70-gram target, it's crucial to incorporate a variety of high-protein foods into your diet. This can include both animal and plant-based sources to ensure you get a complete profile of essential amino acids.

Animal-Based Protein Sources

Chicken Breast: A versatile and lean source, a 3-ounce serving of skinless chicken breast provides around 27 grams of protein.
Salmon: Known for its omega-3 fatty acids, a 3-ounce serving offers roughly 19 grams of protein.
Greek Yogurt: A popular snack and breakfast option, one cup can pack in around 23 grams of protein.
Cottage Cheese: This creamy dairy product provides about 14 grams of protein per half-cup.
Eggs: A breakfast staple, one large egg contains about 6 grams of protein.

Plant-Based Protein Sources

Lentils: These legumes are a protein powerhouse, with a half-cup (cooked) containing about 9 grams of protein.
Tofu and Tempeh: Made from soybeans, a half-cup of tempeh contains around 11 grams of protein, while tofu content can vary.
Quinoa: A complete protein containing all nine essential amino acids, one cup (cooked) provides about 8 grams of protein.
Chickpeas: A versatile legume, a half-cup (cooked) offers around 7-8 grams of protein.
Nuts and Seeds: Almonds (6g per ounce), chia seeds (4g per 2 tbsp), and hemp seeds (10g per 3 tbsp) can easily boost your protein intake.

Meal Planning: A Sample 70g Protein Day

To hit your target consistently, distribute your protein intake across meals and snacks. Here is a sample meal plan demonstrating how to get 70 grams of protein:

Breakfast (approx. 20g protein): Scrambled eggs made with two large eggs (12g), a half-cup of cottage cheese (14g), and a handful of almonds (6g). Adjusting portions can hit the target.
Lunch (approx. 25g protein): A salad with 4 ounces of canned salmon (25g), mixed greens, and vegetables.
Snack (approx. 10g protein): A cup of Greek yogurt.
Dinner (approx. 20g protein): A bowl of lentil and vegetable soup topped with a quarter-cup of pumpkin seeds (8g) and a side of quinoa.

Comparison of High-Protein Sources

To help visualize the best options, here's a comparison table of common high-protein foods:


Food Source	Protein per Serving	Serving Size	Other Benefits
Chicken Breast	~27g	3 oz, skinless	Lean, excellent for muscle building
Greek Yogurt	~23g	1 cup, plain	Probiotics, calcium
Salmon	~19g	3 oz	Omega-3s, heart health
Lentils	~9g	1/2 cup, cooked	High fiber, minerals
Quinoa	~8g	1 cup, cooked	Complete protein, gluten-free
Almonds	~6g	1 oz (~23 nuts)	Fiber, healthy fats
Cottage Cheese	~14g	1/2 cup, low-fat	Calcium, versatile

Tips for Consistently Hitting Your Target

Start the Day Strong: Always include a protein source with your breakfast. This helps with satiety and spreads your intake effectively.
Strategic Snacking: Have high-protein snacks ready, like hard-boiled eggs, nuts, or a whey protein shake. This prevents reliance on less nutritious, high-sugar snacks.
Use Supplements Wisely: If you're struggling to meet your goal with whole foods alone, a protein powder can be a convenient supplement, especially post-workout. For guidance, refer to reputable sources like this article from Harvard Health Publishing: How much protein do you need every day?.
Batch Cooking: Prepare protein-rich ingredients like chicken, beans, or lentils in advance for easy addition to meals throughout the week.

Conclusion

Achieving a 70-gram daily protein intake is a practical and beneficial goal for many active individuals. By focusing on nutrient-dense, whole food sources, incorporating smart snacks, and planning your meals effectively, you can meet this target consistently. The key is to include a variety of both animal and plant-based proteins to ensure a complete amino acid profile while supporting your overall health and wellness goals.

Frequently Asked Questions

You can start your day with a breakfast that includes eggs, a Greek yogurt bowl with seeds, or a protein powder smoothie to get a head start on your 70g goal.

Yes, it is possible to get 70 grams of protein from only plant-based sources by including a variety of foods like legumes, nuts, seeds, tofu, tempeh, and whole grains throughout the day.

For most active adults, 70 grams of protein is considered a safe and beneficial amount, often higher than the minimum RDA but well within healthy limits, especially for those aiming for fitness goals.

Yes, protein is the most satiating macronutrient, meaning it helps you feel full longer. This can reduce overall calorie intake and assist with weight management.

Good on-the-go high-protein snacks include hard-boiled eggs, cheese sticks, a handful of almonds or mixed nuts, and single-serving Greek yogurt cups.

For optimal absorption and muscle protein synthesis, aim to distribute your protein evenly across your meals. For a 70g target, this could look like 20-25g for breakfast, lunch, and dinner, with a 5-10g protein snack.

Excess protein not used by the body for building and repair is either excreted as waste or converted to fat for storage. Extremely high, unbalanced protein diets over a long period can put a strain on the kidneys.