Nutrition Diet: How do I get 60 grams of protein daily?

October 9, 2025 •

4 min read

According to the Mayo Clinic, a balanced daily protein intake of 15–30 grams per meal is recommended to meet most individuals' needs. This makes the target of 60 grams of protein daily highly achievable through a thoughtful and consistent diet plan, rather than relying on supplements.

Quick Summary

This guide provides practical strategies and meal ideas for consistently reaching a daily intake of 60 grams of protein. Learn how to incorporate protein-rich foods into breakfast, lunch, dinner, and snacks, with options for both animal-based and plant-based diets.

Key Points

Start Smart: Kick off your day with a high-protein breakfast, aiming for 15-20 grams from sources like Greek yogurt or eggs to boost satiety and stabilize blood sugar.
Distribute Evenly: Instead of trying to consume all your protein in one sitting, spread your intake throughout the day with protein-rich meals and snacks.
Vary Your Sources: Incorporate a mix of animal-based (e.g., lean meats, dairy, eggs) and plant-based proteins (e.g., legumes, tofu, nuts) to ensure a complete amino acid profile and a wider range of nutrients.
Snack Strategically: Utilize snacks like hard-boiled eggs, cottage cheese, or a handful of nuts to easily add 6-15 grams of protein between meals.
Prep for Success: Practice meal prepping to ensure you have protein-rich foods readily available, making it easier to stick to your diet plan throughout the week.
Understand Options: Choose high-protein options like lentils, chicken, or tofu, and use quality protein powders if needed to meet your 60g goal efficiently.

Understanding Your Protein Needs

Protein is a crucial macronutrient composed of amino acids that serve as the building blocks for muscles, skin, enzymes, and hormones. A sufficient daily intake is vital for muscle repair, immune function, and sustained energy levels. While general guidelines often recommend a lower amount, a 60-gram target is a healthy and achievable goal for many individuals, especially those with an active lifestyle or specific fitness and weight management objectives. The key to success is distributing your protein intake effectively throughout the day, ensuring each meal and snack contributes towards your goal.

Meal-by-Meal Strategy to Reach 60g Protein

Power Up Your Breakfast (15-20g Protein)

Starting the day with a high-protein meal helps stabilize blood sugar and reduces cravings later on. Instead of low-protein options like cereal, consider these delicious choices:

Greek Yogurt Parfait: A cup of plain Greek yogurt can provide 20g of protein. Top with a quarter-cup of nuts like almonds or walnuts for an extra boost of 6g of protein, plus healthy fats and fibre.
Egg Scramble with Cottage Cheese: Scramble 3 large eggs (19g protein) with a quarter-cup of cottage cheese (6g protein) and stir-fried spinach for a nutritious start.
Protein Smoothie: Blend 1 scoop of whey protein powder (around 20g protein) with 1 cup of almond milk, a handful of berries, and chia seeds for a quick and satisfying meal.

Fuel Your Lunch and Dinner (20-30g Protein)

Building protein-rich main meals is straightforward. Focus on a lean protein source combined with vegetables and whole grains.

Chicken Stir-Fry with Brown Rice: A 3.5oz (100g) serving of cooked chicken breast offers about 27g of protein. Sauté with mixed vegetables and serve over a half-cup of cooked brown rice for a complete, high-protein meal.
Lentil Soup with Whole-Grain Bread: A hearty cup of red lentils provides around 18g of protein and is packed with fibre. Serve with a side of whole-grain bread and a large salad to easily surpass 20g of protein.
Tofu and Black Bean Bowl: A plant-based powerhouse, 100g of tofu contains approximately 10g of protein. Combine it with a half-cup of black beans (7-8g protein) and quinoa (8g per cooked cup) for a complete amino acid profile.

Smart Snacking (10-15g Protein)

Mindful snacking helps fill the protein gaps between meals and keeps you feeling full. Opt for portable, easy-to-prepare options.

Hard-Boiled Eggs: Each large egg provides about 6g of protein and is easy to store and transport.
Cottage Cheese: A half-cup of low-fat cottage cheese offers around 12g of protein and pairs well with fruit or nuts.
Edamame: One cup of shelled edamame delivers about 18g of plant-based protein and can be eaten steamed or roasted.
Roasted Chickpeas: Craving something crunchy? A two-thirds cup serving of roasted chickpeas offers 15g of protein and fibre.

Comparing Protein Sources: Animal vs. Plant

To build a balanced diet, it's helpful to understand the different qualities of animal and plant-based proteins. Choosing a mix of both can provide a broader range of nutrients, including fibre and healthy fats.


Feature	Animal-Based Protein	Plant-Based Protein
Amino Acid Profile	Complete, containing all nine essential amino acids.	Often incomplete, requiring complementary food pairings throughout the day to form a complete profile.
Digestibility	Typically higher bioavailability, meaning the body absorbs and utilizes it more efficiently.	Generally lower digestibility due to fibre and other compounds, though pairing different sources helps.
Fat Content	Can be higher in saturated fat (e.g., red meat), though lean options like fish and poultry exist.	Lower in saturated fat and cholesterol-free, with many sources containing heart-healthy unsaturated fats.
Nutrient Density	Rich in essential nutrients like vitamin B12 and heme iron.	Contains fibre, phytonutrients, and antioxidants not found in animal products.
Best For	Efficient muscle building and recovery, especially post-workout due to fast absorption.	Heart health, weight management, and sustainability, best consumed in a varied diet.

Tips for Consistently Hitting Your Protein Goal

Meal Preparation: Planning and prepping your meals in advance can make it easier to stay on track. Cook large batches of chicken or lentils to add to meals throughout the week.
Add Protein to What You Already Eat: Sprinkle nuts or seeds on salads, add cottage cheese to scrambled eggs, or stir protein powder into your morning oats.
Eat Protein First: Prioritizing protein at the beginning of your meal ensures you consume it before getting too full on carbs or fats.
Diversify Your Sources: Combine different protein sources to ensure you get a full spectrum of amino acids. Pairing legumes with whole grains (like a black bean and brown rice bowl) is a classic example for plant-based diets.
Consider Quality Supplements: While whole foods are ideal, protein powders can be a convenient and effective way to supplement your intake if you're struggling to meet your target. However, remember they lack the additional vitamins and minerals found in whole foods.
Use Tools for Tracking: If you are just starting out, using a food tracking app can help you log your protein intake and make you aware of how much you are actually consuming daily.

Conclusion

Reaching a goal of 60 grams of protein daily is entirely achievable and doesn't require a complicated or restrictive diet. By focusing on a balanced intake spread across three meals and smart snacking, you can leverage a variety of nutrient-dense, whole-food sources—both animal and plant-based. Strategically adding high-protein ingredients to your regular meals and planning ahead are simple habits that can make a significant difference in meeting your nutritional targets and supporting your overall health and wellness. For more on dietary protein, you can consult reliable sources such as the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

Yes, it is entirely possible to get 60 grams of protein on a vegetarian diet by focusing on plant-based protein sources like legumes (lentils, chickpeas, beans), soy products (tofu, tempeh), nuts, seeds, and dairy products like Greek yogurt.

A daily intake of 60 grams is a reasonable and achievable goal for many adults, aligning with general recommendations of 15–30 grams per meal. This amount is sufficient for most individuals, including athletes, and is not considered excessive or difficult to obtain from whole foods alone.

No, supplements are not necessary. You can easily meet your 60g protein target by incorporating a variety of protein-rich whole foods into your meals and snacks. Supplements can be a convenient option, but whole foods provide additional vitamins, minerals, and fibre.

A quick and easy breakfast with over 20g of protein is Greek yogurt. A cup of plain Greek yogurt provides around 20g of protein and can be topped with nuts or seeds for added flavour and nutrients.

To boost protein without excessive calories, choose lean sources like egg whites, fish, or chicken breast. You can also incorporate low-fat cottage cheese, Greek yogurt, or add high-protein, low-calorie ingredients like edamame or lentils to your salads and soups.

Excellent high-protein snack ideas include hard-boiled eggs, a handful of almonds, low-fat cottage cheese, Greek yogurt, or roasted chickpeas. These are easy to prepare and can help you meet your daily protein target.

Yes, protein can aid in weight loss by increasing satiety, which helps you feel fuller for longer and reduces overall calorie consumption. A high-protein diet also helps preserve lean muscle mass during weight loss.