Meeting Your Daily Protein Goal: How to get 46 grams of protein a day?

October 22, 2025 •

4 min read

The average sedentary woman requires around 46 grams of protein per day, a target that can feel surprisingly challenging to meet without proper planning. Here's how to get 46 grams of protein a day efficiently and deliciously, whether you prefer plant-based or animal-based sources.

Quick Summary

A guide detailing various food sources and strategic meal planning to help you reach a daily goal of 46 grams of protein from different dietary preferences.

Key Points

Plan Strategically: Distribute your protein intake across multiple meals and snacks throughout the day for better absorption and sustained energy.
Mix and Match Sources: Utilize both animal-based sources (lean meats, dairy, eggs) and plant-based options (legumes, nuts, seeds, tofu) for a complete amino acid profile.
Incorporate Protein at Every Meal: Ensure breakfast, lunch, and dinner each include a solid protein component, aiming for 10-20 grams per meal.
Smart Snacking: Use snacks strategically to bridge the gap and boost your daily intake with options like Greek yogurt, nuts, or a hard-boiled egg.
Lean on Whole Foods: Prioritize whole, unprocessed foods to naturally increase your protein intake while also providing fiber, vitamins, and minerals.

Why is 46 grams of protein often recommended?

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for adults. For a sedentary adult female, this often translates to approximately 46 grams per day. However, it's crucial to understand that this is a minimum requirement to prevent deficiency, not an optimal intake for everyone. Factors such as activity level, age, and pregnancy can increase your daily protein needs. Adequate protein intake is vital for many bodily functions, including building and repairing tissues, supporting immune function, and producing hormones and enzymes. It also contributes to satiety, helping you feel full for longer, which can aid in weight management.

Meal planning strategies for 46 grams

Achieving your protein target doesn't require complex calculations or a restrictive diet. The key is to distribute your protein intake across your meals and snacks throughout the day rather than trying to consume a large amount in one sitting. A balanced approach often involves incorporating a significant protein source into each meal and supplementing with protein-rich snacks.

Breakfast ideas (10-15g protein)

Greek Yogurt Parfait: A cup of low-fat Greek yogurt can provide up to 20 grams of protein, a significant portion of your daily goal. Layer it with a handful of mixed nuts or seeds (e.g., almonds, chia seeds) for an extra 5-8 grams of protein.
Eggs with Whole-Grain Toast: Two large eggs provide around 12 grams of protein. Pair this with a slice of whole-grain toast topped with a tablespoon of peanut butter for a complete and filling breakfast.
Tofu Scramble: For a plant-based option, a serving of firm tofu (about 3.5 oz) scrambled with vegetables can offer around 15 grams of protein.

Lunch ideas (15-20g protein)

Chicken and Quinoa Salad: A salad with 4 ounces of grilled chicken breast (around 30g protein) and a cup of cooked quinoa (8g protein) is a protein powerhouse. Add your favorite veggies and a light vinaigrette for a balanced meal.
Lentil Soup with Whole-Grain Bread: A hearty bowl of lentil soup can provide 15-20 grams of protein, especially when paired with a slice of whole-grain bread.
Turkey and Avocado Wrap: Fill a whole-wheat wrap with 3-4 oz of deli turkey breast and slices of avocado. This meal can easily provide over 20 grams of protein.

Dinner ideas (15-20g protein)

Beef and Broccoli Stir-fry: A serving of beef and broccoli stir-fry is a delicious and protein-rich dinner. 4 ounces of lean beef can contain over 25 grams of protein.
Fish Fillet with Roasted Vegetables: A 4-ounce fillet of salmon provides approximately 22 grams of protein and is rich in omega-3s. Serve with a side of roasted vegetables for a nutritious dinner.
Tofu or Tempeh Curry: A plant-based curry featuring firm tofu (1/2 cup has about 10g protein) or tempeh (1/2 cup has about 15g protein) can be a satisfying dinner option.

Protein sources: Animal vs. Plant-based

You can meet your protein goals regardless of your dietary preferences. Both animal and plant-based foods offer excellent protein sources, each with unique nutritional benefits.

Comparison of protein sources


Feature	Animal-Based Protein	Plant-Based Protein
Complete Protein	Most animal products (meat, poultry, fish, eggs, dairy) are complete proteins, containing all nine essential amino acids.	Some plant sources (quinoa, soy, hemp seeds, buckwheat) are complete. Others can be combined to form a complete profile.
Nutrients	Rich in iron, vitamin B12, and creatine.	Often high in fiber, vitamins, and antioxidants. Lower in saturated fat.
Bioavailability	Typically higher bioavailability, meaning the body absorbs and utilizes the protein more efficiently.	Can be lower, but can be improved through preparation methods like soaking or sprouting.
Examples	Chicken, beef, eggs, Greek yogurt, milk, fish.	Tofu, tempeh, lentils, beans, nuts, seeds, quinoa.

Incorporating protein into snacks

Snacks are an excellent way to bridge the gap and ensure you hit your 46-gram target. Smart snacking can prevent energy dips and keep you feeling full between meals.

Hard-Boiled Eggs: A single large egg offers 6 grams of protein and is easily portable.
Cottage Cheese: A half-cup serving of cottage cheese contains about 13 grams of protein.
Greek Yogurt: As mentioned for breakfast, Greek yogurt is a versatile and protein-packed snack.
Nuts and Seeds: A handful of almonds (around 7g protein per ounce) or pumpkin seeds (around 8g protein per ounce) makes for a satisfying snack.
Protein Smoothie: A smoothie with a scoop of protein powder, a cup of milk (dairy or soy), and fruit can easily add 20+ grams of protein to your day.

Meal planning example for a 46-gram day

Here's a sample daily meal plan showing how you can comfortably reach your 46-gram protein goal:

Breakfast (approx. 12g protein): Scrambled eggs (1 large egg: 6g) with half a cup of cottage cheese (13g).
Lunch (approx. 16g protein): A salad with half a cup of cooked chickpeas (7g) and half a cup of cooked quinoa (4g), topped with a handful of seeds and a vinaigrette.
Snack (approx. 10g protein): 1/2 cup Greek yogurt (10g) with a few berries.
Dinner (approx. 18g protein): 3-ounce portion of baked salmon (17g) with roasted asparagus.

Note: These are estimations, and values can vary by brand and preparation.

Conclusion

Achieving a daily intake of 46 grams of protein is entirely manageable with thoughtful meal planning and a variety of food choices. By distributing protein across your meals and snacks and opting for nutrient-dense sources, you can easily meet this benchmark. Whether you prefer animal-based or plant-based proteins, or a mix of both, there are countless delicious ways to fuel your body and support overall health. Prioritizing protein not only helps build and repair tissue but also enhances satiety, aids in weight management, and supports bone health as you age. Start by making small, consistent changes to your diet, like adding a protein-rich snack or swapping out a low-protein breakfast for a higher one.

Additional resources

For more detailed information on protein requirements and nutrition, you can consult with a registered dietitian or refer to resources from reputable health organizations. One great resource for understanding daily needs is the Dietary Guidelines for Americans.

Frequently Asked Questions

Visually, 46 grams is a moderate amount that is best spread throughout the day. It's not a single large portion but rather the total accumulation from your meals. For instance, it could be a breakfast of two eggs and cottage cheese, a lunch salad with chicken, and a dinner with a fish fillet, plus a few protein-rich snacks like nuts.

Yes, it is entirely possible to get 46 grams of protein on a vegetarian diet. You should focus on combining different plant-based protein sources, such as lentils, chickpeas, tofu, tempeh, quinoa, nuts, and seeds, throughout your meals to ensure you get all essential amino acids.

The 46-gram recommendation is a baseline for sedentary individuals. Active individuals, especially those building muscle, may need more protein. Needs vary depending on the intensity and frequency of exercise, and it's best to consult a dietitian for personalized advice.

Complete proteins contain all nine essential amino acids that the body cannot produce on its own. Most animal products are complete. Incomplete proteins lack one or more essential amino acids. Plant-based complete proteins include quinoa and soy, but most plant sources need to be combined to create a complete profile.

To increase your protein intake without more meat, incorporate more plant-based protein sources like legumes (beans, lentils), tofu, tempeh, nuts, and seeds. You can also use dairy products like Greek yogurt and cottage cheese or add a scoop of plant-based protein powder to smoothies.

Yes, distributing your protein intake evenly throughout the day, aiming for about 25-30 grams per meal, can support muscle repair and help with appetite control. It's more effective than consuming a large amount in a single meal.

For most people, protein supplements are not necessary to reach 46 grams a day. A balanced diet of whole foods, including a variety of protein sources, is sufficient. Supplements can be a convenient option if you have difficulty meeting your needs through food alone.

Excellent on-the-go high-protein snacks include hard-boiled eggs, a handful of almonds or pistachios, low-sodium jerky, a pre-made protein smoothie, or a small container of Greek yogurt.

Both animal and plant-based protein sources can be part of a healthy diet. Animal proteins are often complete, while many plant proteins must be combined to get all essential amino acids. However, plant-based diets are often higher in fiber and lower in saturated fat. The best approach is often a mix of both, depending on personal dietary preferences and health goals.