How to get 70 gm protein per day?

December 28, 2025 •

4 min read

According to UCLA Health, a person weighing 200 pounds needs at least 73 grams of protein each day to meet their minimum requirements. For many people, hitting a daily target of 70 grams of protein can feel daunting, but it is achievable with smart planning and the right food choices. By strategically distributing protein across meals and snacks, you can effectively fuel your body for muscle maintenance, weight management, and overall health without feeling overwhelmed.

Quick Summary

This guide provides practical strategies for reaching a 70 gm protein goal, including sample meal plans, lists of diverse food sources, and tips for optimizing absorption and satiety. It covers options for both meat-eaters and vegetarians to ensure the daily target is met sustainably.

Key Points

Strategic Distribution: Spread protein intake evenly across meals and snacks for optimal absorption and to stay full longer.
Diverse Food Sources: Include a mix of both animal (lean meats, eggs, dairy) and plant-based (legumes, tofu, nuts) proteins to ensure a complete amino acid profile.
Include Snacks: Use high-protein snacks like Greek yogurt, cottage cheese, or a handful of almonds to easily fill daily intake gaps.
Stay Hydrated: Drink plenty of water to support kidney function, especially with a higher protein intake.
Incorporate Resistance Training: Pair a high-protein diet with strength training for best results in building and maintaining muscle mass.
Prioritize Whole Foods: While supplements are an option, focus on getting the majority of your protein from nutrient-dense whole foods.
Listen to Your Body: Pay attention to how your body responds and consult a professional if you have concerns, especially with pre-existing health conditions.

Protein is an essential macronutrient vital for building and repairing tissues, producing enzymes and hormones, and maintaining overall bodily function. For individuals with higher activity levels, those aiming for weight loss, or older adults combating muscle loss, targeting around 70 grams of protein daily is a beneficial strategy. This level of intake supports satiety, boosts metabolism, and helps preserve lean muscle mass, especially during periods of calorie restriction.

Strategic meal planning for 70g protein

Achieving a specific protein goal requires intentional meal planning throughout the day, rather than cramming all your protein into one meal. Distributing your intake helps optimize absorption and keeps you feeling full longer. Here is a sample plan demonstrating how to hit the 70-gram mark.

Sample daily meal plan

Breakfast (approx. 20g protein): Start your day strong. A high-protein breakfast helps kickstart muscle protein synthesis.
- Option 1: Greek yogurt bowl: 1 cup (200g) plain Greek yogurt (approx. 17g) topped with a tablespoon of chia seeds (approx. 2g).
- Option 2: Eggs and toast: 2 large scrambled eggs (approx. 12g) with 1 slice of whole wheat toast (approx. 4g) and a glass of milk (approx. 8g).
Lunch (approx. 25g protein): Focus on a solid protein source with complex carbs.
- Option 1: Grilled chicken salad: 4 oz (113g) grilled chicken breast (approx. 26g) served over a bed of mixed greens with vinaigrette.
- Option 2: Lentil soup: 1.5 cups of cooked lentils (approx. 27g) with mixed vegetables.
Dinner (approx. 25g protein): Ensure your final meal of the day is protein-rich to aid overnight muscle repair.
- Option 1: Salmon fillet: 3 oz (85g) baked salmon (approx. 22g) with a side of steamed broccoli.
- Option 2: Beef stir-fry: 3 oz (85g) lean beef strips (approx. 22g) with bell peppers and onions.

High-protein snack ideas

Snacking strategically can make all the difference in reaching your protein goal. Here are some easy, protein-rich options:

Handful of almonds or peanuts (approx. 6-7g per oz).
A cheese stick (approx. 7g).
Roasted chickpeas (approx. 15g per cooked cup).
Cottage cheese with fruit (approx. 23g per cup).

Optimizing protein sources

To ensure you're getting a complete range of amino acids, it's beneficial to consume a variety of protein sources. Both animal and plant-based foods offer excellent protein. Animal proteins are considered 'complete,' containing all nine essential amino acids, while plant proteins can be combined to achieve this.

Food protein comparison table


Food Item	Approximate Protein per Serving	Key Benefits
4 oz Grilled Chicken Breast	~26g	Excellent source of lean, complete protein, rich in B vitamins.
3 oz Salmon	~22g	High in complete protein and omega-3 fatty acids for heart and muscle health.
1 cup Low-Fat Cottage Cheese	~23g	Contains casein, a slow-digesting protein that promotes fullness.
1 cup Cooked Lentils	~18g	High in plant-based protein and fiber, promoting digestive health.
1 cup Plain Greek Yogurt	~17g	Versatile, fast-digesting protein with added probiotics.
1/2 cup Edamame	~18g	Complete plant-based protein source rich in folate and vitamin K.

The importance of hydration and timing

When increasing your protein intake, it's crucial to stay hydrated. Protein metabolism creates byproducts that the kidneys filter, and adequate water intake supports this process. Distributing protein throughout the day can also maximize muscle protein synthesis. Studies show that having 20-30 grams of protein per meal, repeated a few times a day, is more effective than consuming a single large portion. For those who exercise, consuming protein within a few hours of working out can help with muscle repair and growth.

The long-term view

Consistently meeting a higher protein goal can lead to significant health benefits over time. Beyond muscle building and weight management, it supports bone health, lowers blood pressure, and boosts your metabolic rate. However, listen to your body and make gradual changes. For those with pre-existing kidney conditions, consult a healthcare professional before making major dietary shifts. Combining your dietary efforts with regular resistance training will maximize the benefits of a high-protein diet, helping you achieve your fitness goals effectively and sustainably. A balanced diet that includes a variety of whole foods is always the best approach, with supplements used as a convenient aid rather than a replacement for real food. Learn more about balancing your diet at Examine.com's guide to optimal protein intake.

Conclusion

Reaching 70 grams of protein per day is an achievable and effective strategy for promoting muscle maintenance, managing weight, and improving overall health. The key lies in smart meal planning, integrating a variety of high-protein foods, and staying hydrated. By spreading protein intake across three balanced meals and incorporating strategic snacks, you can fuel your body efficiently and avoid the common pitfalls of a low-protein diet. Whether you choose animal or plant-based sources, a consistent and varied approach will help you reap the maximum benefits of this essential macronutrient.

Frequently Asked Questions

Yes, a vegetarian diet can easily provide 70 gm of protein per day by incorporating foods like lentils, soybeans, tofu, paneer, and Greek yogurt. A varied diet ensures all essential amino acids are covered.

Easy high-protein breakfast options include a Greek yogurt bowl with nuts and seeds, scrambled eggs with whole-wheat toast and milk, or a protein-rich smoothie with protein powder.

For healthy individuals, there is no evidence that a high-protein diet damages the kidneys. However, people with pre-existing kidney disease should consult a doctor, as high protein can put a strain on already impaired kidneys.

While daily total protein is most important, distributing protein intake across multiple meals (20-30g per meal) can optimize absorption and muscle synthesis. Consuming some protein post-workout is also beneficial for muscle repair.

Supplements are not necessary if you can meet your protein goals through whole foods. However, they can be a convenient and quick way to increase your intake, especially for active individuals or those with busy schedules.

TEF is the energy your body uses to digest, absorb, and process nutrients. Protein has the highest TEF compared to fats and carbs, meaning you burn more calories digesting it, which can aid in weight management.

Yes, a high-protein diet supports weight loss by increasing feelings of fullness, reducing cravings, and boosting metabolism. This can lead to a natural reduction in overall calorie intake.