How to eat 60g of protein per day? A practical guide

November 6, 2025 •

4 min read

While the recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, research suggests that a higher intake can be beneficial for weight management, muscle preservation, and overall health. This guide provides a straightforward blueprint on how to eat 60g of protein per day by incorporating strategic meal planning and delicious, protein-rich foods into your diet.

Quick Summary

Achieve your 60-gram daily protein target with a strategic approach to eating. This article details practical meal ideas and high-protein food sources for breakfast, lunch, dinner, and snacks, catering to various dietary needs and preferences.

Key Points

Spread Protein Intake: Distribute protein evenly across meals and snacks to maximize benefits for muscle synthesis and satiety.
Choose Lean Sources: Opt for lean meats, fish, and low-fat dairy to increase protein intake without excessive calories or saturated fat.
Embrace Plant-Based Options: Incorporate legumes, nuts, seeds, and tofu for diverse and nutrient-rich protein sources.
Plan Your Meals: Strategic meal planning and prepping can help you consistently hit your 60g target throughout the day.
Utilize Snacks: High-protein snacks like Greek yogurt, cottage cheese, or nuts are excellent for filling protein gaps and curbing hunger.
Combine Sources: Pairing different protein sources, such as combining beans and rice, can provide a more complete amino acid profile.

Understanding Your Protein Needs

Protein is a crucial macronutrient composed of amino acids, which are the building blocks for muscles, tissues, and hormones. While the RDA serves as a minimum, many individuals, including those who are physically active, older, or focused on weight loss, can benefit from a higher intake, such as 60 grams per day. A higher protein intake can boost satiety, increase thermogenesis (the energy required to digest food), and help preserve lean muscle mass during weight loss.

Building Your 60g Daily Meal Plan

Meeting a 60-gram daily protein target is achievable without relying heavily on supplements. The key is to distribute protein-rich foods throughout your meals and snacks. Here is a blueprint to show you how to eat 60g of protein per day using whole foods.

Power-Packed Breakfast Ideas (~15-20g)

Starting your day with a solid protein source can reduce appetite and keep you full longer.

Scrambled Eggs and Cottage Cheese: Scramble 3 large eggs (~18g protein) and serve with half a cup of low-fat cottage cheese (~13g protein) for a total of over 30g.
Greek Yogurt Parfait: Mix 1 cup of plain Greek yogurt (~20g protein) with a handful of berries and a tablespoon of chopped almonds (~3g protein).
Protein Smoothie: Blend one scoop of whey or plant-based protein powder (~20-25g protein) with a cup of milk, half a banana, and a handful of spinach.
Tofu Scramble: For a plant-based option, prepare a scramble with half a cup of firm tofu (~10g protein) and your favorite vegetables.

Satisfying Lunch Options (~20-25g)

A protein-rich lunch helps maintain energy levels and prevent post-meal slumps.

Chicken and Quinoa Salad: A salad with 1 cup of cooked quinoa (~8g protein), 3 ounces of grilled chicken breast (~24g protein), and mixed greens.
Lentil Soup with Whole-Grain Bread: A hearty soup with 1 cup of lentils (~18g protein) and 2 slices of whole-grain bread for a complete, fibre-rich meal.
Salmon and Sweet Potato: A 3.5-ounce salmon fillet provides about 22g of protein and can be paired with a baked sweet potato and vegetables.

High-Protein Dinner Recipes (~15-20g)

Incorporating protein into your dinner can support muscle repair overnight.

Lean Ground Turkey Stir-fry: Sauté 100g of lean ground turkey (~22g protein) with mixed vegetables and a low-sodium soy sauce.
Chickpea and Paneer Salad (Vegetarian): Mix 1 cup of chickpeas (~15g protein) with 100g of paneer (~16g protein), cucumber, and tomatoes.
Black Bean Burrito Bowl: Combine 1 cup of cooked black beans (~15g protein) with brown rice and salsa.

Smart Snacking to Fill the Gaps (~5-10g)

Strategically placed snacks can help you reach your daily protein goal without overeating.

Handful of Nuts: A small handful of almonds (~6g protein) or peanuts provides a quick protein boost.
Cottage Cheese: Half a cup of cottage cheese offers about 13g of protein and is a versatile snack.
Protein Bar: A convenient way to add 15-20g of protein between meals.
Edamame: A cup of edamame contains about 18g of protein and is perfect for snacking.

A Quick Reference for Common Protein Sources


Food Item	Approximate Protein (per serving)	Serving Size	Notes
Chicken Breast	24-26g	3-4 ounces cooked	Lean, versatile, high-quality protein.
Greek Yogurt	15-20g	1 cup (225g)	Provides probiotics for gut health.
Eggs	6g	1 large egg	A complete protein with essential amino acids.
Lentils	18g	1 cup cooked	Excellent plant-based protein and fibre source.
Tofu	10g	1/2 cup firm	Plant-based, versatile, and good for vegetarian diets.
Cottage Cheese	13g	1/2 cup	Can be enjoyed sweet or savory.
Almonds	6g	1 ounce (28g)	Good source of healthy fats and fibre.

Practical Tips for Success

Plan Ahead: Meal prepping can make it easier to meet your protein goals, especially during busy workdays. Prepare grilled chicken or cook a batch of lentils and quinoa at the beginning of the week.
Read Labels: Always check nutrition labels, especially for processed items like protein bars, to avoid excessive added sugars and unnecessary calories.
Vary Your Sources: Emphasize a mix of animal and plant-based protein to ensure a wide range of nutrients. This also helps prevent dietary fatigue.
Stay Hydrated: High-protein diets can increase fluid loss, so it's important to drink plenty of water throughout the day.
Listen to Your Body: While setting a target is helpful, pay attention to your body's signals of hunger and fullness. Adjust portion sizes and food choices as needed.

Conclusion

Consuming 60g of protein per day can be an effective strategy for supporting weight management, preserving muscle mass, and maintaining satiety. By strategically planning your meals and snacks using a variety of whole food sources, you can easily reach this goal without overcomplicating your diet. From a high-protein breakfast to smart snacking and balanced dinners, integrating more protein-rich foods is a sustainable approach to healthier eating.

For more detailed information on the benefits of higher protein diets, consult scientific literature like this review on the metabolic advantages of higher protein diets and benefits of dairy proteins, which can be found in the National Institutes of Health's PubMed database.

Frequently Asked Questions

Focus on incorporating whole food sources like lean meats, eggs, Greek yogurt, legumes, and nuts into your meals and snacks. Distributing protein evenly across your three main meals and adding high-protein snacks is key.

A plan might include a breakfast of scrambled eggs and cottage cheese, a lunch of a chicken and quinoa salad, and a dinner of lentil soup. Filling in the gaps with snacks like a handful of almonds or Greek yogurt can help you reach the total.

Yes, vegetarians can achieve this target by focusing on plant-based sources such as tofu, lentils, chickpeas, edamame, nuts, and seeds, ensuring they are spread across all meals.

Yes, choose lean protein sources that are high in protein and low in calories, such as chicken breast, egg whites, Greek yogurt, and canned tuna.

For a quick protein boost, consider having a protein shake with whey or a plant-based powder. A protein bar, a cup of Greek yogurt, or a serving of cottage cheese are also convenient options.

Eating 60g of protein can aid in preserving muscle mass, increasing feelings of fullness (satiety) for better weight management, and boosting your metabolism.

While tracking can be useful initially to learn portion sizes, focusing on consistently including a protein source with each meal and snack can become an intuitive way to meet your goals without constant counting.