How to eat 45g of protein a day for better health

December 17, 2025 •

3 min read

According to the British Heart Foundation, the average woman needs around 45g of protein per day. Achieving this target is easier than you might think by focusing on whole foods and smart meal planning. This guide will walk you through how to eat 45g of protein a day with practical tips and examples.

Quick Summary

A practical guide to consuming 45 grams of protein daily through balanced meals and snacks. It offers strategies for incorporating high-protein food sources throughout the day, providing simple meal ideas and portion guidance.

Key Points

Start Early: Begin your day with a protein-rich breakfast to boost metabolism and keep you full.
Vary Your Sources: Incorporate a mix of animal and plant-based proteins like lean meats, dairy, legumes, and nuts to get a range of nutrients.
Plan Your Meals: Structure your main meals around a lean protein source, adding plenty of vegetables for a balanced diet.
Snack Smart: Choose protein-packed snacks like Greek yogurt or a hard-boiled egg to stay on track between meals.
Consider Your Weight: Protein recommendations can be based on body weight; a general guideline is 0.75g per kg, which amounts to about 45g for an average woman.

Understanding Your Protein Needs

Protein is a crucial macronutrient that plays a vital role in building and repairing tissues, making enzymes and hormones, and supporting immune function. While many sources claim higher protein is always better, a moderate intake of around 45g a day is a healthy target for many adults, particularly women. Instead of relying on supplements, focusing on whole food sources ensures you also get other essential nutrients like fiber, vitamins, and minerals.

Why Aim for 45g of Protein?

For a sedentary or moderately active individual, 45g of protein a day can effectively support bodily functions and help maintain a healthy weight. Higher protein intakes may be necessary for athletes, individuals engaging in intense physical training, or those aiming for significant muscle growth. For the general population, however, distributing 45g of protein throughout the day can help stabilize blood sugar levels, promote satiety, and prevent muscle loss as you age.

Breakfast Ideas to Start Your Day Strong

Starting your day with a protein-rich meal helps kickstart your metabolism and keeps you full until your next meal. Here are a few simple breakfast options:

Greek Yogurt Parfait: A cup of Greek yogurt can provide 15-20g of protein. Top it with a quarter cup of mixed nuts for an extra 5-7g of protein and healthy fats.
Scrambled Eggs: Two large eggs contain about 12g of protein. Scramble them with a handful of spinach and a sprinkle of low-fat cheese (around 7g protein) for a savory and satisfying meal.
Cottage Cheese: A half-cup of cottage cheese packs a solid 14g of protein. Enjoy it with a side of berries for a boost of antioxidants.

Lunch and Dinner Strategies

Making your main meals protein-centric is key to hitting your target. A balanced plate should include a lean protein source, plenty of vegetables, and a healthy carbohydrate.

Grilled Chicken Salad: A 4-ounce grilled chicken breast provides around 35g of protein. Serve it over a large bed of mixed greens with other vegetables and a light vinaigrette.
Lentil Soup: One cup of cooked lentils offers about 18g of protein and a significant amount of fiber. Pair it with a slice of whole-grain bread for a complete, plant-based protein meal.
Salmon Fillet: A 4-ounce salmon fillet contains approximately 22g of protein and is rich in omega-3 fatty acids. Roast it with asparagus and a lemon wedge.

Smart Snacking for Sustained Energy

Snacking strategically can help you reach your 45g daily goal without feeling overly full.

Handful of Almonds: A small handful of almonds provides about 6g of protein and is easy to grab on the go.
Hard-Boiled Egg: A single hard-boiled egg is a convenient snack with 6g of protein.
Protein Shake: A small protein shake with a scoop of whey or plant-based protein powder can add a quick 15-20g of protein, though it's best to prioritize whole food sources.
Roasted Chickpeas: A quarter-cup of roasted chickpeas contains about 5g of protein and is a crunchy, savory alternative to chips.

Comparison of Protein Sources


Protein Source	Typical Serving Size	Estimated Protein (g)	Key Benefit
Chicken Breast	4 ounces	~35g	Very lean and versatile
Salmon Fillet	4 ounces	~22g	Rich in Omega-3 fatty acids
Greek Yogurt	1 cup	~15-20g	High in probiotics, creamy texture
Lentils	1 cup (cooked)	~18g	High in fiber, plant-based
Cottage Cheese	1/2 cup	~14g	Excellent for weight management
Eggs	2 large	~12g	Inexpensive, complete protein
Almonds	1/4 cup	~6g	Good for snacks, healthy fats

Conclusion

Consuming 45g of protein a day is a realistic and achievable goal for supporting your general health and wellness. By thoughtfully planning your meals and incorporating a variety of protein-rich foods, you can easily meet this target without relying on expensive supplements. Remember to distribute your protein intake across all your meals and snacks for optimal satiety and energy levels. Focusing on a balanced diet of lean proteins, vegetables, and healthy carbs will not only help you reach your protein goal but also support overall better health.

An excellent source for further nutritional information is the Harvard Health blog: How much protein do you need every day?.

Frequently Asked Questions

Achieving 45g of protein can be done through a combination of foods throughout the day, such as a cup of Greek yogurt (17g), a 4-ounce chicken breast (35g), or a half cup of lentils (9g) combined with two large eggs (12g).

For most average women who are not heavily active, 45g of protein a day is sufficient to meet general health needs, according to guidelines from health organizations.

Yes, it is entirely possible to get 45g of protein from plant-based foods by combining sources like lentils, chickpeas, tofu, tempeh, and various nuts and seeds. A varied approach is recommended to ensure a complete amino acid profile.

Yes, distributing your protein intake throughout the day is more effective for muscle synthesis and satiety than consuming it all in one large meal. Aim for a moderate amount of protein with breakfast, lunch, and dinner.

A breakfast high in protein can significantly increase your feeling of fullness and reduce cravings later in the day, aiding in weight management and helping you maintain consistent energy levels.

Good low-calorie, high-protein snacks include hard-boiled eggs, cottage cheese, Greek yogurt, edamame, and turkey or beef jerky. These options provide a satisfying protein boost without excess calories.

While precise tracking can be helpful for specific goals, for most people, focusing on consistently incorporating protein-rich foods into each meal is enough to meet a 45g target without obsessive tracking.