How to get 70g of protein a day? A practical nutrition diet guide

October 15, 2025 •

4 min read

For adults, the average daily protein intake is often below optimal levels for satiety and health benefits. Many people, especially those with active lifestyles or weight loss goals, can benefit from a higher intake. Learning how to get 70g of protein a day is achievable by incorporating diverse, protein-rich foods into your diet through smart planning.

Quick Summary

This guide provides effective strategies and practical meal ideas to increase your protein consumption to 70 grams daily. It offers a structured approach to integrating high-quality protein sources from both animal and plant-based foods across all meals and snacks, detailing portion sizes and planning tips.

Key Points

Spread intake: Distribute protein evenly throughout the day, aiming for 15-30g per meal for better absorption.
Combine sources: Mix animal and plant-based foods to get a complete range of amino acids.
Smart snacking: Incorporate protein-rich snacks like nuts, Greek yogurt, and cottage cheese to easily meet your target.
Plan ahead: Create a simple meal plan to ensure you have high-protein options readily available.
Stay hydrated: Increase water intake to aid in the digestion and utilization of protein.
Prioritize whole foods: Opt for natural protein sources over processed options whenever possible.
Consider supplements: Protein powder can be a convenient and quick way to supplement your intake.

Understanding Your Protein Needs

Protein is a crucial macronutrient that serves as the building block for muscles, bones, skin, and hair. It is also essential for producing enzymes and hormones, repairing tissues, and supporting immune function. While the standard Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, specific goals like weight loss, muscle gain, or increased physical activity often require a higher intake. For a person aiming for 70g of protein daily, it's about consciously integrating it into a balanced diet rather than making drastic changes.

The Benefits of Consuming 70g of Protein Daily

Increasing your protein intake to around 70g per day, especially for individuals weighing approximately 70 kg, offers several science-backed advantages:

Increased Muscle Mass and Strength: Adequate protein intake, especially when combined with strength training, helps promote muscle growth and prevent age-related muscle loss (sarcopenia).
Enhanced Satiety and Weight Management: Protein is highly satiating, meaning it helps you feel full for longer, which can reduce overall calorie consumption and curb cravings.
Improved Bone Health: Research suggests that a higher protein intake, including animal sources, can benefit bone density.
Boosted Metabolism: The body uses more energy to digest protein (thermic effect of food), which can increase your basal metabolic rate.

Practical Strategies to Reach 70g of Protein

Distribute Your Protein Strategically

Instead of trying to consume a large amount of protein in one meal, it's more effective to spread it out throughout the day. Your body can more efficiently utilize protein when consumed in smaller, consistent amounts, such as 15-30 grams at a time.

Sample Daily Plan for 70g:

Breakfast (approx. 20g): Start your day with a protein-packed meal to kickstart your metabolism and feel full. Ideas include scrambled eggs, Greek yogurt with nuts, or a protein smoothie.
Lunch (approx. 20g): Include a lean protein source in your midday meal, such as grilled chicken breast, tuna salad, or a lentil and rice bowl.
Dinner (approx. 15-20g): Focus on a protein-rich main course like fish, lean beef, or a paneer/tofu curry.
Snacks (approx. 10-15g): Use snacks to bridge the gap and prevent hunger. Options include cottage cheese, nuts, or a protein bar.

A Comparison of Popular Protein Sources


Food Source	Serving Size	Approximate Protein (g)	Key Information
Chicken Breast	100g (cooked)	~31g	Lean, complete protein, highly versatile.
Greek Yogurt	1 cup (200g)	~20g	Excellent for breakfast or snacks, also high in calcium.
Lentils	1 cup (cooked)	~18g	High in fiber, affordable, and versatile for soups and curries.
Eggs	2 large	~12g	Easy, cheap, and a source of complete protein.
Tofu	100g	~8g	Plant-based complete protein, great in scrambles or stir-fries.
Cottage Cheese	1/2 cup	~14g	High-protein snack, can be savory or sweet.
Whey Protein Powder	1 scoop	~25g	Convenient post-workout supplement or smoothie addition.
Chickpeas	1 cup (cooked)	~15g	Used in hummus, salads, and curries; also high in fiber.

Building a Sample Meal Plan

Vegetarian Option

Breakfast: A bowl of Greek yogurt (20g) topped with a handful of almonds and chia seeds (6g). Total: ~26g.
Lunch: Lentil and quinoa salad (18g) with roasted chickpeas (6g). Total: ~24g.
Dinner: Tofu scramble (20g) with mixed vegetables and a side of brown rice. Total: ~20g.

Omnivore Option

Breakfast: 3 scrambled eggs with a slice of whole-wheat toast (14g), followed by a small glass of milk (4g). Total: ~18g.
Lunch: Grilled chicken breast (31g) on a large salad with mixed greens. Total: ~31g.
Dinner: A salmon fillet (25g) with steamed broccoli and sweet potato. Total: ~25g.

Adding Protein Through Smart Snacks and Upgrades

Snacks and small additions can make a huge difference in hitting your daily target without feeling overwhelmed. These are simple ways to boost your protein intake seamlessly:

Nut Butters: Add a tablespoon of peanut butter to your toast, oatmeal, or smoothies for an easy 8g of protein.
Protein Shakes: Use protein powder in a smoothie with milk and fruit for a quick 20-30g protein boost, especially after a workout.
Cottage Cheese: A half-cup serving provides about 14g of protein and can be enjoyed with fruit or on its own.
Edamame: A cup of edamame pods offers around 18g of plant-based protein.
Cheese: String cheese or a small block of cheese with crackers is an easy and satisfying snack.
Jerky: Lean jerky is a portable, high-protein snack, just be mindful of sodium content.

Common Pitfalls and How to Avoid Them

Achieving your protein goal can be hindered by several factors. A common mistake is focusing solely on animal protein, which can limit nutrient diversity. Another is neglecting portion sizes, which can lead to excess calorie intake. It's also important to stay hydrated, as protein digestion requires extra water. For vegetarians and vegans, combining complementary proteins throughout the day is key to ensuring all essential amino acids are consumed. For more in-depth nutritional information, Harvard Health offers extensive resources.

Conclusion

Consuming 70g of protein daily is a realistic and beneficial goal for many individuals, whether for weight management, muscle development, or general health. By distributing protein intake across multiple meals and snacks, incorporating a diverse range of sources, and making small, strategic food choices, you can easily meet this nutritional target. Remember to listen to your body and adjust your plan based on your activity level and individual needs.

Frequently Asked Questions

Excellent choices include Greek yogurt (approx. 20g per cup), scrambled eggs (12g for two large eggs), a protein smoothie with whey or plant-based powder (20-30g per scoop), or cottage cheese (14g per half-cup).

Vegetarians can achieve this by combining protein-rich plant foods like lentils, chickpeas, tofu, tempeh, quinoa, and soy products. Dairy and eggs also significantly contribute. For example, a meal could include lentils with brown rice, or a tofu scramble.

For most healthy individuals, consuming up to 2 grams of protein per kilogram of body weight is safe. However, excessive, long-term intake can be hard on the kidneys, especially for those with pre-existing kidney conditions.

Yes, a higher protein intake can support weight loss by increasing satiety, which helps reduce overall calorie intake and minimizes cravings. It also helps preserve lean muscle mass during calorie restriction.

Simple high-protein snacks include hard-boiled eggs (6g per large egg), a handful of nuts or seeds (e.g., pumpkin seeds, almonds), cottage cheese with berries, or lean jerky.

For active individuals, aiming for 1.2 to 2.0 grams of protein per kilogram of body weight is often recommended, depending on the intensity of your exercise. For a 70 kg individual, this would be between 84g and 140g, with 70g being a solid starting point.

A complete protein source contains all nine of the essential amino acids that the body cannot produce on its own. Animal products like meat, eggs, and dairy are complete proteins, as are a few plant sources like quinoa and soy.