How to Hit 105 Grams of Protein a Day with Smart Food Choices

October 10, 2025 •

4 min read

According to a study published in the journal Nutrients, higher protein intake is often recommended for those with higher physical activity levels. Discover practical, actionable strategies and meal ideas that show you how to hit 105 grams of protein a day by making smarter food choices throughout your meals and snacks.

Quick Summary

Achieve a daily protein target of 105 grams by strategically incorporating protein-rich foods into your meals and snacks. Explore meal planning techniques, diverse food sources, and tips for optimizing intake to support your health and fitness goals.

Key Points

Prioritize Protein Early: Start your day with a high-protein breakfast to set a consistent tone for your daily intake.
Balance Meals: Aim for 25-30 grams of protein per main meal to evenly distribute your intake throughout the day.
Include Smart Snacks: Use high-protein snacks like Greek yogurt, nuts, or protein shakes to fill any gaps between meals.
Mix Protein Sources: Combine both animal (lean meats, dairy) and plant-based (legumes, tofu) proteins for a wider range of nutrients.
Plan and Prepare: Meal prepping protein sources like grilled chicken or cooked beans saves time and ensures you always have options on hand.

Why 105 Grams of Protein? Understanding Your Needs

Before diving into the 'how,' it's crucial to understand why you might be aiming for 105 grams of protein. While the recommended dietary allowance (RDA) is a minimum of 0.8 grams per kilogram of body weight, specific goals like muscle building, weight management, or increased physical activity may require more. A 105-gram target is a moderate-to-high intake that can support muscle repair, satiety, and metabolic function for many individuals. Consistency is key, and achieving this goal involves planning and prioritizing protein sources in every meal and snack.

Calculating Your Individual Protein Requirements

While 105 grams is a specific target, your ideal intake may vary. Factors such as your body weight, activity level, age, and health status all play a role. For instance, athletes, older adults, and those recovering from injury or illness may need more. Consulting with a registered dietitian or using a reputable online calculator can help you personalize your goals. A general rule of thumb for muscle building is often cited between 1.6–2.2 grams per kilogram of body weight. For a 70kg (154 lb) individual, this would put them in the 112–154 gram range, making 105 grams a very achievable target for significant benefits.

A Sample Day's Meal Plan for 105g of Protein

To demonstrate how to hit 105 grams of protein a day, here is a practical meal-by-meal breakdown. This plan incorporates a variety of protein sources to keep meals interesting and nutrient-dense.

Breakfast: Power-Packed Start

Greek Yogurt Parfait: 1 cup of plain Greek yogurt (23g) layered with 1/4 cup of granola (4g) and 1/4 cup of mixed nuts and seeds (8g). Total: ~35g.
Alternatively: 3 scrambled eggs with spinach and a sprinkle of cheese (25g). Total: ~25g.

Lunch: Fuel for the Afternoon

Chicken Salad: 4 oz grilled chicken breast (35g) on a bed of mixed greens with chopped veggies and a light vinaigrette. Add a half-cup of cooked quinoa (4g). Total: ~39g.
Alternatively: Lentil Soup: 1.5 cups of lentil soup (approx. 27g) with a side of whole-wheat bread. Total: ~27g.

Dinner: A Satisfying Finish

Salmon with Roasted Vegetables: 5 oz baked salmon fillet (34g) with a side of roasted broccoli and sweet potato. Total: ~34g.
Alternatively: Lean Beef Stir-fry: 4 oz lean beef strips (25g) with mixed vegetables and a soy-based sauce over brown rice. Total: ~25g.

Snacks: Strategic Fueling

Protein Shake: 1 scoop of whey protein powder (25g) mixed with water or milk. Total: ~25g.
Cottage Cheese: 1/2 cup of cottage cheese (14g) with berries. Total: ~14g.
Edamame: 1 cup of edamame (17g). Total: ~17g.

Summing it up: A day could look like this: Greek Yogurt Parfait (35g) + Chicken Salad (39g) + Salmon (34g) + Cottage Cheese Snack (14g) = ~122g of protein.

High-Protein Food Sources: Animal vs. Plant-Based

Both animal and plant-based foods can help you achieve your protein target. A diverse diet drawing from both categories can ensure you get all essential amino acids and a wide range of micronutrients. The Nutrition Source from Harvard provides further detail on protein quality.

Animal-Based Protein Sources

These are often considered 'complete' proteins, containing all nine essential amino acids. They include:

Lean Meats: Chicken breast, turkey, and lean beef.
Fish: Salmon, tuna, and cod.
Eggs: A classic, versatile option.
Dairy: Greek yogurt, cottage cheese, and milk.

Plant-Based Protein Sources

While some plant proteins are 'incomplete' on their own, combining them throughout the day (e.g., rice and beans) provides a complete amino acid profile. Excellent options include:

Legumes: Lentils, chickpeas, and black beans.
Soy Products: Tofu, tempeh, and edamame.
Grains and Seeds: Quinoa, chia seeds, and hemp seeds.
Nuts: Almonds, peanuts, and walnuts.

Comparison Table: Protein Per Serving


Food Item	Serving Size	Approximate Protein (g)	Protein Type	Notes
Chicken Breast	4 oz (113g)	35	Animal	Excellent for grilling or baking
Greek Yogurt	1 cup (227g)	23	Animal	Pair with fruit or nuts
Tofu (Firm)	1/2 block (225g)	36	Plant	Versatile for stir-fries and scrambles
Lentils (Cooked)	1 cup (198g)	18	Plant	Great for soups, stews, and salads
Salmon	5 oz (142g)	34	Animal	High in Omega-3 fatty acids
Whey Protein Powder	1 scoop	25	Supplement	Quick and convenient for shakes
Cottage Cheese	1 cup (226g)	28	Animal	Creamy and high in casein
Edamame	1 cup (155g)	17	Plant	Delicious and easy to snack on

Smart Strategies to Boost Your Protein Intake

Beyond simply eating high-protein foods, a few strategies can make reaching your goal of 105 grams much easier:

Prioritize Protein at Each Meal: Aim for at least 25-30 grams of protein in your breakfast, lunch, and dinner. This evens out your intake and helps with satiety.
Snack Smart: Replace low-protein snacks like chips and crackers with high-protein alternatives. Examples include nuts, seeds, beef jerky, or a protein bar.
Meal Prep: Cook your protein sources in advance. Having grilled chicken, hard-boiled eggs, or cooked lentils ready to go saves time and reduces the temptation to grab less-nutritious options.
Use Supplements Wisely: Protein powder can be a convenient tool, especially for breakfast smoothies or post-workout shakes. It's an easy way to get a significant protein boost without much effort.
Read Labels: When grocery shopping, check the nutrition labels. You might be surprised by the protein content of certain foods, and it helps you make informed decisions.
Diversify Your Sources: Don't rely on just one type of protein. Mixing animal and plant-based sources ensures you get a full spectrum of amino acids and other nutrients.

Conclusion: Making 105g a Sustainable Goal

Achieving a daily intake of 105 grams of protein is entirely manageable with the right approach. By understanding your needs, planning your meals, and prioritizing high-protein foods, you can consistently hit your target. Focus on consistency, and remember that both animal and plant-based sources are valuable. By incorporating strategic snacks and potentially a supplement, you can make this target a sustainable part of your nutritional routine, supporting your overall health and fitness goals for the long term. This structured and mindful approach to eating empowers you to take control of your nutrition and feel confident in your progress.

Frequently Asked Questions

For most healthy individuals, 105 grams of protein is a safe and beneficial target, particularly if you are active or looking to build muscle. It is well within the acceptable macronutrient distribution range and is not considered a high-risk intake level. However, always consult a healthcare professional, especially if you have pre-existing kidney conditions.

Yes, it is entirely possible to get 105 grams of protein from plant-based sources. You will need to focus on a variety of sources like tofu, tempeh, lentils, chickpeas, beans, quinoa, nuts, and seeds to ensure you get all essential amino acids.

If you have a small appetite, focus on calorie-dense, high-protein foods and use protein shakes. Greek yogurt, cottage cheese, and protein powder mixed into smoothies are great ways to pack a lot of protein into smaller, easier-to-consume portions. You can also add protein-rich toppings like seeds and nuts to meals.

Spreading your protein intake evenly throughout the day is the most effective strategy for muscle protein synthesis and satiety. Aiming for a balanced amount at breakfast, lunch, and dinner, plus a post-workout snack, is ideal.

No, protein supplements are not strictly necessary but can be a convenient tool. You can achieve your goal through whole food sources alone. Supplements like whey or casein can be useful for those with busy schedules or as a quick post-workout option.

Higher protein intake can aid in weight management by increasing satiety, meaning you feel fuller for longer and are less likely to overeat. It also requires more energy to digest than carbohydrates or fats, which slightly boosts your metabolism.

A complete protein source contains all nine essential amino acids that your body cannot produce on its own. Animal products are typically complete proteins. Incomplete proteins, found in most plant-based foods, lack one or more essential amino acids. Combining different plant sources throughout the day creates a complete amino acid profile.