How to get 108 grams of protein in a day?

January 5, 2026 •

4 min read

According to the National Institutes of Health, protein needs vary, with average adults requiring about 0.8 grams per kilogram of body weight. For those with higher fitness goals, like muscle gain or increased activity, targeting a specific intake like 108 grams per day is an effective strategy. Achieving this goal requires smart meal planning and a focus on high-protein sources throughout the day.

Quick Summary

This guide provides practical strategies, meal plan examples, and a comprehensive list of food sources to help you successfully reach a daily intake of 108 grams of protein. Discover how to build balanced meals and snacks that support your fitness and wellness goals.

Key Points

Strategic Distribution: Spread protein intake across all meals and snacks for optimal absorption and satiety, with 30-40g per meal being a good target.
Diverse Food Sources: Incorporate a mix of both animal-based (chicken, eggs, dairy) and plant-based (legumes, tofu, seitan) proteins to ensure a complete amino acid profile.
Smart Snacking: Use high-protein snacks like Greek yogurt, nuts, or protein bars to fill any daily intake gaps and maintain consistent energy levels.
Balance is Key: Achieve your protein goal within a balanced diet that also includes complex carbohydrates, healthy fats, and micronutrients for overall health.
Stay Hydrated: Increased protein intake requires proper hydration to support kidney function and bodily processes.
Prioritize Lean Options: Choose leaner protein sources to increase protein consumption without adding excessive saturated fat.

Why Is a 108-Gram Protein Goal Important?

Consuming a higher amount of protein, such as 108 grams per day, can offer several benefits, particularly for active individuals. Protein is a crucial macronutrient involved in numerous bodily functions, from repairing tissues to producing enzymes and hormones. For those engaged in regular resistance training, a higher protein intake is essential for muscle repair, recovery, and growth. Furthermore, protein promotes satiety, which can help in managing body weight by reducing overall calorie intake. A target of 108 grams is an achievable and effective goal for many active people seeking these benefits.

Strategic Meal Planning for 108g of Protein

To consistently hit a specific protein target, you must distribute your intake strategically across all meals and snacks. Relying on one large, high-protein meal is not as effective as spacing your intake, as studies suggest consuming 30–40 grams per meal can optimize fullness and muscle protein synthesis.

Breakfast (approx. 30g protein): Start your day strong. A Greek yogurt parfait with berries, nuts, and seeds is a great option. For something savory, a scramble with three whole eggs and cottage cheese provides a significant protein boost.
Lunch (approx. 35g protein): Focus on a lean protein source. A grilled chicken salad or a tuna salad sandwich on whole-grain bread is a solid choice. Vegetarians can opt for a lentil soup or a chickpea and quinoa bowl.
Dinner (approx. 35g protein): Your final main meal is a chance to consolidate your intake. Consider a baked salmon fillet with roasted vegetables or a beef stir-fry with broccoli and brown rice. A plant-based alternative is a tofu scramble with black beans.
Snacks (approx. 8g protein): Snacks are crucial for closing the gap. Think a handful of almonds, a protein bar, or beef jerky. These small additions throughout the day can make a big difference.

High-Protein Food Sources

Here is a list of excellent food sources, categorized for your convenience, to help you build your daily meal plan.

Animal-Based Proteins

Chicken Breast: 27g protein per 100g
Greek Yogurt: 10g protein per 100g
Cottage Cheese: 12g protein per 100g
Salmon: 25g protein per 100g
Eggs: 13g protein per 100g (one large egg has approx. 6g)
Canned Tuna: 25g protein per 100g

Plant-Based Proteins

Soya Chunks: 52g protein per 100g
Seitan: 75g protein per 100g
Pea Protein Powder: 71g protein per 100g
Tempeh: 19g protein per 100g
Lentils: 7g protein per 100g (cooked)
Tofu: 8g protein per 100g
Chickpeas: 6.7g protein per 100g (cooked)
Quinoa: 4.3g protein per 100g (cooked)

Protein Source Comparison: Animal vs. Plant-Based


Feature	Animal-Based Proteins	Plant-Based Proteins
Completeness	Typically 'complete' proteins, containing all nine essential amino acids.	Many are 'incomplete' and require combining different sources (e.g., rice and legumes) to form a complete protein.
Absorption Rate	Can vary, with whey protein being fast-absorbing and casein being slow.	Varies widely; generally digested slower than animal proteins, leading to sustained fullness.
Associated Nutrients	Often high in iron, B vitamins, and healthy fats (in fish like salmon).	Packed with fiber, antioxidants, vitamins, and minerals.
Considerations	Can sometimes be higher in saturated fat depending on the cut.	Requires conscious pairing to ensure all essential amino acids are consumed, especially for vegans.

Putting It All Together: A Sample 108g Daily Menu

Here is a practical example of how to structure a day's eating to meet your target.

Breakfast (Approx. 28g): 1 cup of plain Greek yogurt (25g) mixed with 2 tablespoons of hemp seeds (9.48g).
Lunch (Approx. 34g): A salad with 150g grilled chicken breast (40.5g) served with a large portion of mixed greens.
Snack 1 (Approx. 15g): A handful of almonds (28g) with an apple (6g).
Dinner (Approx. 35g): 100g baked salmon fillet (25g) with 1 cup cooked quinoa (8g) and a side of roasted broccoli.

How to Maximize Protein Absorption and Intake

To ensure you are getting the most out of your high-protein diet, consider these tips:

Don't skip meals: Spreading your protein intake throughout the day is more effective for muscle synthesis and satiety.
Hydrate adequately: Drinking enough water is always important, but particularly on a high-protein diet to support kidney function.
Use protein powder strategically: A scoop of whey or plant-based protein powder can be an easy way to fill any gaps in your daily intake, especially post-workout or for a quick breakfast.
Vary your sources: To ensure you get all essential amino acids, particularly on a plant-based diet, consume a wide range of protein foods.
Prioritize lean options: Opt for leaner cuts of meat, poultry without skin, and low-fat dairy to boost protein without excess fat.

Conclusion

Achieving 108 grams of protein per day is an achievable and highly beneficial goal for supporting muscle growth, weight management, and overall health. By focusing on smart meal planning, incorporating a variety of high-quality protein sources—both animal and plant-based—and using strategic snacking, you can meet your target with ease. The key is consistency and ensuring a balanced diet that supports your specific fitness and wellness aspirations. Remember to listen to your body and adjust your intake based on your activity level and individual needs.

Note: This article is for informational purposes only. Consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have pre-existing health conditions like kidney disease.

Frequently Asked Questions

A great way to boost morning protein is to swap low-protein cereals or toast for a scramble with three large eggs and a cup of cottage cheese, or a protein-rich Greek yogurt parfait topped with nuts and seeds.

Yes, it is entirely possible to meet this goal on a plant-based diet by combining various high-protein plant sources like soya chunks, seitan, lentils, tempeh, and pea protein powder throughout the day to ensure a complete amino acid profile.

For healthy individuals, consuming a high amount of protein is generally considered safe. However, excess protein can tax the kidneys, so people with pre-existing kidney disease should consult a doctor before increasing their intake.

You can focus on whole food sources like lean meats, eggs, Greek yogurt, lentils, and nuts. Adding cottage cheese to meals, using peanut butter on toast, and choosing high-protein grains like quinoa also helps without supplements.

Distributing your protein intake throughout the day is more effective. Consuming smaller, more frequent portions (e.g., 30-40 grams per meal) has been shown to optimize muscle protein synthesis and promote feelings of fullness.

Excellent high-protein snacks include Greek yogurt, hard-boiled eggs, roasted chickpeas, almonds, beef jerky, or a homemade protein bar. These options help bridge the gap between meals.

Animal proteins are 'complete,' containing all essential amino acids, and are typically well-absorbed. Many plant proteins are 'incomplete' and require combining different sources (e.g., legumes and rice) to provide all necessary amino acids for optimal muscle building.