How to Get 70g of Protein Daily: A Comprehensive Guide

October 20, 2025 •

3 min read

According to research from the National Diet and Nutrition Survey, many adults consume more protein than needed, but for specific fitness goals or dietary requirements, actively increasing intake is crucial. Discover exactly how to get 70g of protein every day through strategic meal planning and smart food choices, no matter your budget or dietary preferences.

Quick Summary

This guide provides practical strategies, meal ideas, and food swaps to help you consume 70g of protein per day. It covers both animal and plant-based sources, focusing on efficient distribution throughout the day to maximize absorption and satiety.

Key Points

Strategic Spacing: Distribute protein intake evenly across meals and snacks, aiming for 20–25g per meal to optimize absorption and satiety.
Variety is Key: Combine a mix of high-quality animal proteins (like chicken, eggs, fish) and complementary plant-based proteins (legumes, nuts, seeds) to ensure a complete amino acid profile.
Budget-Friendly Options: Utilize cost-effective sources such as eggs, canned tuna, Greek yogurt, lentils, and dried beans to hit your protein goals without a high cost.
Smart Snacking: Opt for protein-rich snacks like cottage cheese, nuts, seeds, or beef jerky instead of low-protein alternatives to consistently boost your intake throughout the day.
Consider Supplements: For convenience, a protein shake can provide a significant protein boost, especially post-workout or when whole food options are not available.
Meal Prep for Success: Prepare high-protein meals and snacks in advance to prevent last-minute, low-protein choices and ensure you stay on track with your daily goal.

Understanding Your Protein Goal

Seventy grams of protein is a specific target that may be higher than the standard Recommended Dietary Allowance (RDA) for many adults, but it's a common goal for those looking to build muscle, increase satiety for weight management, or support an active lifestyle. To achieve this, a consistent and well-distributed intake is more effective than trying to consume a large amount in a single meal. Distributing your protein intake throughout the day—around 20–25 grams per main meal and 5–10 grams per snack—can optimize muscle protein synthesis and keep you feeling fuller for longer.

High-Protein Food Sources: Animal vs. Plant

Integrating a variety of food sources is key to a balanced diet. Animal proteins are often considered "complete" because they contain all nine essential amino acids, while most plant proteins are "incomplete," requiring a combination of different sources to create a complete amino acid profile.

Animal-Based Proteins Sources include lean meats like chicken and turkey, fish such as salmon and tuna, eggs, and dairy products like Greek yogurt and cottage cheese. These provide high amounts of protein and other nutrients, with options like canned tuna and salmon offering convenience and affordability.

Plant-Based Proteins Plant sources include legumes and beans like lentils and chickpeas, soy products such as tofu and edamame, nuts and seeds, and whole grains like quinoa. These offer protein along with fiber and healthy fats, with options like lentils being particularly budget-friendly.

Sample Daily Plan to Hit 70g of Protein

Here is a practical example of how to combine these foods throughout a day to reach your 70g goal:

Breakfast (Approx. 25g protein): Scramble three large eggs (18g) with a quarter cup of cottage cheese (7g).
Snack (Approx. 10g protein): A cup of plain Greek yogurt (15-20g) or a handful of almonds (6g per ounce).
Lunch (Approx. 20g protein): A large salad with a can of tuna (20g), mixed vegetables, and a light vinaigrette.
Snack (Approx. 10g protein): A cup of edamame (18g) or a whey protein shake (25g per scoop).
Dinner (Approx. 25g protein): Chicken breast (25g per 3-ounce serving) with roasted vegetables and a side of quinoa (4g).

Making High-Protein Choices on a Budget

Achieving your protein goals doesn't have to break the bank. Smart shopping and meal preparation are essential. Consider buying affordable items in bulk like dried beans and lentils. Store brands for dairy and canned goods are often cheaper. Economical meat cuts like chicken thighs can also be cost-effective. Utilizing versatile foods like eggs and beans in meals and preparing meals in advance can save money and prevent waste.

Comparison of Common Protein Sources


Protein Source	Typical Serving Size	Approx. Protein per Serving	Pros	Cons
Chicken Breast	3 oz cooked	25g	High protein, low fat, versatile	Can be expensive, requires cooking
Greek Yogurt	1 cup plain	15-20g	Convenient, creamy, good for snacks	Higher sugar in flavored versions
Lentils	1 cup cooked	18g	Very affordable, high in fiber	Requires cooking, incomplete protein
Eggs	3 large eggs	18g	Affordable, complete protein, quick	Higher cholesterol in large quantities
Canned Tuna	1 can (3 oz)	20g	Convenient, shelf-stable, budget-friendly	High in sodium, some mercury concerns
Cottage Cheese	1/2 cup	14g	Slow-digesting, convenient	Can be high in sodium, texture not for everyone

Conclusion

Reaching a daily intake of 70g of protein is an achievable goal with strategic planning and smart food choices. By incorporating a variety of protein sources from both animal and plant-based foods, you can create a diverse and satisfying diet. Distributing your protein across all meals and snacks throughout the day is the most effective approach for satiety and muscle support. Whether prioritizing lean meats, dairy, or budget-friendly legumes, there are plenty of delicious ways to fuel your body and meet your nutritional targets. Consistent, intentional eating is the real key to success.

Frequently Asked Questions

Yes, it is entirely possible to achieve a 70g daily protein intake through whole foods alone. By intentionally planning meals and snacks with rich protein sources like lean meats, dairy, eggs, and legumes, supplements are not a necessity.

A powerful high-protein breakfast could be a three-egg scramble with a quarter-cup of cottage cheese, which together provide approximately 25 grams of protein. Adding some vegetables like spinach or peppers can also boost nutrient content.

Vegetarians can achieve this target by combining various plant-based sources. Examples include consuming a cup of lentils (18g), a half-cup of cottage cheese (14g), and incorporating soy products like tofu (10g) throughout the day, alongside protein-rich whole grains like quinoa.

For most healthy individuals, a protein intake of 70g is well within a safe and beneficial range. However, individuals with pre-existing kidney conditions should consult a doctor, as excessive protein can put a strain on the kidneys.

Great high-protein snacks include Greek yogurt, hard-boiled eggs, a handful of almonds, string cheese, or beef jerky. These options are portable and require minimal preparation.

Protein shakes are a convenient and efficient way to boost your protein intake, especially after a workout. A standard scoop of whey protein can provide 20-30 grams of protein and can be blended with milk or water for a quick boost.

Focus on inexpensive staples like dried lentils, dried beans, eggs, and store-brand Greek yogurt or cottage cheese. Buying in bulk and meal prepping also reduces costs significantly.