How to include 60g of protein a day for better health?

November 12, 2025 •

4 min read

For an average sedentary adult weighing 165 pounds, consuming around 60 grams of protein a day is often recommended to prevent deficiency. Achieving this goal can support muscle growth, increase satiety, and boost metabolism. This guide provides practical strategies, meal ideas, and tips on how to include 60g of protein a day into your regular diet without complications.

Quick Summary

This guide offers practical tips for easily incorporating 60g of protein daily, with meal ideas for breakfast, lunch, and dinner, covering both animal-based and plant-based sources. It details strategies like portion control, using supplements, and high-protein snacking to help meet nutritional targets. The article also provides a comparison table of protein sources to aid in planning a balanced, high-protein diet.

Key Points

Start Smart: Incorporate 15-20g of protein into your breakfast with eggs, Greek yogurt, or a smoothie to kickstart your daily intake.
Prioritize Lean Sources: Focus on lean meats, poultry, fish, and plant-based options like tofu and lentils for your main meals to control calorie intake.
Snack Strategically: Choose protein-rich snacks such as nuts, seeds, cottage cheese, or a protein bar to maintain energy and satiety between meals.
Utilize Variety: Combine different protein sources to ensure you get a full spectrum of essential amino acids, especially on a plant-based diet.
Balance and Hydrate: Accompany your protein-rich diet with complex carbs, healthy fats, and plenty of water to support overall health and hydration.
Plan Ahead: Meal prepping protein sources like chicken or lentils saves time and helps you consistently hit your daily 60g target.

Why Focus on Protein Intake?

Protein is a crucial macronutrient that plays a foundational role in many bodily functions, from repairing tissues to producing hormones. Distributing protein intake throughout the day is more effective for muscle protein synthesis than consuming it all in one sitting. Aiming for a target like 60g a day is a practical way to ensure you're getting adequate amounts, especially if you are physically active, over 50, or aiming for weight management. A consistent protein intake helps regulate blood sugar, reduces hunger and cravings, and supports strong bones.

Spreading Protein Throughout the Day

Instead of trying to meet your protein needs in one heavy meal, break it down across breakfast, lunch, dinner, and snacks. This method enhances absorption and helps you feel full and energized for longer. For example, aiming for 15-20g of protein per meal and adding protein-rich snacks can make the 60g goal very achievable.

Practical Strategies for Including 60g of Protein a Day

Incorporating higher protein foods doesn't have to mean a complete diet overhaul. Small, consistent changes can make a big difference.

Start with a High-Protein Breakfast: Eggs, Greek yogurt, and cottage cheese are excellent morning options. A cup of plain Greek yogurt can provide around 20g of protein, while two large eggs offer 12g. Combining these with other ingredients can easily hit your morning goal.
Prioritize Lean Meats: Incorporate lean protein sources like chicken breast, fish, and turkey into your lunches and dinners. A 4-ounce serving of 93% lean ground turkey provides 20g of protein, and a 6-ounce chicken breast offers approximately 38g.
Embrace Plant-Based Proteins: For vegetarians, sources like lentils, chickpeas, tofu, and beans are essential. One cup of cooked lentils contains about 18g of protein, while 100g of tofu offers around 10g. Combining different plant sources throughout the day ensures a complete amino acid profile.
Snack Smart: Replace low-protein snacks with options like almonds (6g per handful), pumpkin seeds (7g per ounce), or a protein bar. Greek yogurt or a small serving of cottage cheese also works perfectly.
Consider Protein Powder: For those with a busy lifestyle, a protein shake is a convenient option to fill gaps. One or two scoops of whey or plant-based protein powder can provide 20-30g of protein easily.

Sample High-Protein Day

Here is an example of a meal plan that helps you include 60g of protein a day:

Breakfast: Greek Yogurt Parfait with berries and nuts (approx. 25g protein).
Lunch: Chicken Salad Wrap in a whole wheat tortilla (approx. 20g protein).
Dinner: Lentil Soup with a side of whole-grain bread (approx. 15g protein).
Snacks: Handful of almonds and a small cottage cheese cup (approx. 10g protein).

This simple plan demonstrates how combining diverse protein sources can help you meet your daily goal.

Comparison of Protein Sources

To help in your meal planning, this table compares popular animal-based and plant-based protein sources.


Source	Serving Size	Approximate Protein (g)	Type	Notes
Chicken Breast	3 oz	~26g	Animal	Lean, versatile protein source.
Greek Yogurt	1 cup	~20g	Animal	Also rich in probiotics and calcium.
Salmon	3 oz	~17g	Animal	Excellent source of omega-3s.
Eggs	2 large	~12g	Animal	Complete protein, cost-effective.
Tofu	1/2 cup, firm	~22g	Plant-based	A complete protein, absorbs flavors well.
Lentils	1 cup, cooked	~18g	Plant-based	High in fiber and iron.
Chickpeas	1 cup, cooked	~15g	Plant-based	Versatile for salads, curries, and snacks.
Whey Protein Powder	1 scoop	~25g+	Supplement	Fast-digesting, ideal for post-workout.

Potential Challenges and Best Practices

As you aim to include 60g of protein a day, be mindful of the total caloric intake, as protein-rich foods can sometimes be higher in calories. Opt for lean versions of animal products and balance with complex carbohydrates and healthy fats. It is also important to stay hydrated, especially with higher protein intake, to support kidney function.

Consistency is key. Meal prepping—such as cooking chicken in bulk, preparing overnight oats, or making protein smoothie packs—can help you stay on track and avoid last-minute, low-protein choices. For vegetarian diets, ensure a variety of plant protein sources are included to consume all essential amino acids. A registered dietitian can provide personalized guidance for specific dietary needs.

Conclusion

Achieving and maintaining a target like 60g of protein a day is a powerful strategy for improving overall health, supporting fitness goals, and managing weight. By strategically incorporating a variety of high-protein foods from both animal and plant sources across all your meals and snacks, this goal becomes highly manageable. Starting your day with protein, snacking wisely, and utilizing supplements for convenience can help you build a sustainable and balanced dietary pattern. Ultimately, a focus on consistent, adequate protein intake is a vital step toward better health and wellness. For more details on the nutritional benefits of protein, visit Healthline's guide: 10 Science-Backed Reasons to Eat More Protein.

Frequently Asked Questions

Focus on whole foods throughout the day. For example, have a high-protein breakfast like scrambled eggs and cottage cheese (approx. 25g), a chicken and veggie salad for lunch (approx. 20g), and a lentil or bean soup for dinner (approx. 15g). Smart snacking on nuts or seeds can add more.

Yes, it is entirely possible to get 60g of protein on a vegetarian diet. Rely on a combination of legumes (lentils, beans, chickpeas), soy products (tofu, tempeh), nuts, seeds, and dairy alternatives. For instance, a meal could include a tofu scramble, a lentil stew, and a handful of almonds as a snack.

For sedentary adults, 60g is often sufficient, but those looking for significant muscle growth often require more. Recommendations for active individuals can range from 1.2 to 1.7 grams per kilogram of body weight. Spreading intake across meals and combining it with resistance training is key for optimal muscle protein synthesis.

Choose lean protein sources like egg whites, low-fat cottage cheese, Greek yogurt, and skinless chicken breast. Avoid excessive added sugars and fatty cuts of meat. These options are dense in protein with fewer calories, helping you maximize intake while minimizing caloric load.

Overnight oats made with protein powder, milk, and chia seeds is a great option. A high-protein smoothie with Greek yogurt and a scoop of protein powder also works well. For a savory option, a veggie and egg scramble is fast and effective.

Consider a chicken stir-fry with brown rice, a salmon fillet with roasted vegetables, or a quinoa and black bean bowl. For a plant-based option, a lentil soup or a tofu curry served with whole-grain bread is a great choice.

Using a food tracking app can help you log your meals and monitor your daily macronutrient intake. Pay attention to nutrition labels and plan meals in advance to stay on target. Portion sizes should be consistent to ensure accurate tracking.