How to Get 106 Grams of Protein a Day with a Daily Meal Plan

November 11, 2025 •

2 min read

According to nutrition experts, a high-protein diet is associated with increased satiety and muscle maintenance. Achieving a specific daily target, such as how to get 106 grams of protein a day, is highly achievable with the right strategy and a focus on nutrient-dense foods. This guide provides a detailed meal plan and practical tips to help you reach your goals effectively.

Quick Summary

This article outlines a sample daily meal plan featuring high-protein foods to help you consistently consume 106 grams of protein. Discover numerous food sources, from lean meats and dairy to plant-based options, and learn strategies for optimizing your intake throughout the day. Includes meal ideas, a food comparison table, and expert answers to common questions.

Key Points

Prioritize Protein at Every Meal: Incorporate a high-protein food source into your breakfast, lunch, and dinner to spread your intake throughout the day.
Leverage High-Protein Snacks: Opt for nutrient-dense snacks like Greek yogurt, cottage cheese, nuts, and edamame to fill the gaps between meals.
Choose Lean Animal and Versatile Plant Sources: Mix up your diet with lean meats, fish, eggs, tofu, lentils, and beans to get a complete range of amino acids.
Embrace Supplements for Convenience: Utilize a protein powder shake for a quick and easy way to add 20-30 grams of protein to your daily total.
Meal Prep for Consistency: Prepare larger batches of protein-rich foods in advance to simplify meal assembly throughout the week.
Track Your Intake to Stay on Target: Use a food-tracking app to monitor your protein consumption and ensure you consistently hit your 106-gram goal.

Understanding Your Protein Needs

Individual protein requirements vary based on age, gender, activity level, and fitness goals. A target of 106 grams often indicates specific athletic or body composition aims, like muscle building or weight management. Consistently meeting this goal requires building meals and snacks around quality protein sources.

Sample Meal Plan: How to Get 106 Grams of Protein a Day

This sample plan distributes approximately 106 grams of protein across meals and snacks to aid absorption and satiety.

Breakfast (Approx. 30g protein)

Greek Yogurt Parfait: 1 cup (227g) plain non-fat Greek yogurt (23g protein) with 1/4 cup mixed berries and 2 tablespoons of mixed seeds (~8g protein).

Lunch (Approx. 30g protein)

Grilled Chicken Salad: 4 oz (113g) grilled chicken breast (30g protein) over mixed greens and chopped vegetables.

Snack (Approx. 16g protein)

Cottage Cheese with Almonds: 1/2 cup (113g) low-fat cottage cheese (13g protein) with 1 ounce almonds (6g protein).

Dinner (Approx. 30g protein)

Baked Salmon and Quinoa: 4 oz (113g) baked salmon fillet (26g protein) with 1 cup cooked quinoa (8g protein).

Versatile Protein Sources

A variety of protein sources allows for flexibility in your meal plan.

Animal-Based Sources

Chicken Breast: Lean source providing over 30 grams per 3.5 oz serving.
Fish: Salmon, tuna, and mackerel offer protein and omega-3s. Canned tuna is a convenient option.
Eggs: Provide about 6 grams per large egg.
Dairy: Greek yogurt, skyr, and cottage cheese are high in protein.
Lean Beef: A good source of protein and iron.

Plant-Based Sources

Tofu and Tempeh: Complete protein sources from soy.
Lentils and Beans: Affordable source of plant-based protein and fiber.
Protein Powder: Useful for boosting protein in shakes or foods. Whey and plant-based options are available.
Nuts and Seeds: Almonds, peanuts, chia, and pumpkin seeds offer protein and are good for snacks.
Edamame: Provides 18 grams of protein per cup.

Comparison of High-Protein Foods


Food (Cooked)	Serving Size	Approximate Protein (g)	Type
Chicken Breast (skinless)	3 oz (85g)	26	Animal
Salmon	3 oz (85g)	23	Animal
Greek Yogurt	6 oz (170g)	17	Animal
Cottage Cheese	1/2 cup (113g)	13	Animal
Lentils	1/2 cup (90g)	9	Plant
Tofu (firm)	1/2 cup (126g)	10	Plant
Eggs (large)	1	6	Animal
Almonds	1 oz (28g)	6	Plant

Practical Strategies for Success

Prioritize Protein: Build meals around protein sources first.
Smart Snacking: Choose high-protein snacks over low-protein options.
Bulk Prep: Cook proteins in large batches for easy meals.
Supplements: Protein shakes offer a convenient 20-30g boost.
Combine Foods: Add protein powder to oatmeal or seeds to salads.
Track Intake: Use an app to monitor and adjust your daily protein.

Conclusion

Achieving 106 grams of protein daily is feasible with careful planning, diverse food choices, and strategic snacking. Distributing intake and using supplements when needed helps meet targets. Consistent protein supports muscle health, satiety, and well-being. Consult a healthcare provider for personalized advice. For high-protein recipes, explore the Food Network website.

Frequently Asked Questions

Protein needs vary based on activity, age, and goals. For active individuals or those aiming for muscle growth, 106 grams can be beneficial. Consult a healthcare professional to determine the right intake for you.

Vegetarians can use tofu, tempeh, lentils, beans, edamame, and Greek yogurt (for lacto-ovo). Protein powders can also increase intake.

Getting all protein from food is possible. Supplements like protein powder offer convenience, especially with busy schedules.

Focus on frequent, small, protein-dense meals and snacks. Try protein-fortified foods or protein powder. Eating the protein part of a meal first can help.

Yes, affordable options include eggs, canned tuna, lentils, beans, and bulk chicken breast. Plan meals around these.

Distributing protein throughout the day, particularly at each meal, aids muscle synthesis and satiety. Post-workout protein can help with muscle recovery.

Tracking with an app or journal is the most direct method. Signs of adequate intake include feeling full and maintaining muscle with exercise.