Nutrition Diet: How to get 70 grams of protein a day?

October 11, 2025 •

4 min read

For many adults, the average Recommended Dietary Allowance (RDA) for protein is just a starting point. This guide offers practical strategies on how to get 70 grams of protein a day to support muscle health, manage weight, and boost overall wellness.

Quick Summary

A comprehensive guide to reaching a 70g daily protein goal. Learn about optimal timing, diverse protein sources including meat, dairy, and plants, and practical meal ideas for breakfast, lunch, and dinner.

Key Points

Strategic Planning: Distribute protein intake across 3-4 meals and snacks rather than consuming a large amount in one sitting for better absorption.
Variety of Sources: Use a diverse range of high-protein foods, including lean meats, eggs, dairy, legumes, and nuts, to ensure you get all essential amino acids.
Meal Integration: Incorporate protein into every meal, starting with breakfast, using foods like Greek yogurt, eggs, or protein smoothies.
Smart Snacking: Opt for protein-rich snacks like cottage cheese, nuts, or hard-boiled eggs to help meet your daily goal and stay full.
Utilize Supplements: For busy schedules or post-workout recovery, a scoop of protein powder can efficiently boost your intake.
Combine Plant Proteins: Pair complementary plant-based sources, such as rice and beans, to form a complete protein profile.

Consuming adequate protein is essential for supporting muscle repair and growth, regulating blood sugar, and promoting satiety. While the RDA is a baseline, a target of 70 grams is a beneficial and achievable goal for many active individuals or those aiming for specific health outcomes. Instead of relying on a single source or large single meals, the key to success is distributing your protein intake effectively throughout the day.

Why aim for 70 grams of protein daily?

Setting a protein goal of 70 grams per day can offer numerous health benefits beyond basic nutritional needs. Protein is a key macronutrient that serves as a building block for bones, muscles, cartilage, and skin.

Enhances muscle maintenance: Higher protein intake is crucial for preserving and building lean muscle mass, especially as you age or if you engage in resistance training.
Aids in weight management: Protein promotes feelings of fullness (satiety) more effectively than carbohydrates or fats, which can help curb cravings and reduce overall calorie intake.
Supports recovery: For those who exercise regularly, protein helps speed up recovery after workouts and aids in repairing damaged muscle tissue.
Boosts metabolic health: Digesting and metabolizing protein requires more energy than other macronutrients, a phenomenon known as the thermic effect of food (TEF), which can slightly increase your metabolism.

High-protein foods: Your toolkit for success

To hit a 70-gram target, it's vital to know which foods are protein powerhouses. Here is a list of excellent sources from both animal and plant-based origins.

Animal Sources:

Lean Meats and Poultry: Chicken breast (3 oz cooked = ~26g), Lean beef (3 oz cooked = ~21g), and Pork loin.
Fish and Seafood: Salmon (3 oz cooked = ~23g), Tuna (canned in water, 3 oz = ~25g), and Shrimp.
Eggs: One large egg provides about 6 grams of protein and is a versatile option for any meal.
Dairy Products: Greek yogurt (1 cup = ~23g), Cottage cheese (1/2 cup = ~12g), and Milk (1 cup = 8g) are easy to incorporate.

Plant-Based Sources:

Legumes: Lentils (1/2 cup cooked = ~9g), Chickpeas (1/2 cup cooked = ~8g), and Black beans.
Soy Products: Tofu (1/2 cup firm = ~10g) and Edamame (1 cup shelled = ~18.5g) are complete protein sources.
Nuts and Seeds: Almonds (1 oz = ~6g), Hemp seeds (3 tbsp = ~9g), and Peanut butter (2 tbsp = ~7g) make great snacks or additions.
Whole Grains: Quinoa (1 cup cooked = ~8g) and Oats (1/2 cup dry = ~5g) also contribute to your daily total.

Building your 70-gram meal plan

Spreading your protein intake across multiple meals is more effective for utilization than consuming it all at once. Here's a sample daily plan showing how to get 70 grams of protein a day:

Breakfast (approx. 20-25g)

Option 1: 1 cup Greek yogurt (~23g protein) topped with 1 oz almonds (~6g protein) and berries.
Option 2: 2 scrambled large eggs (~12g protein) with a 1/2 cup of cottage cheese (~12g protein) and sliced avocado.

Lunch (approx. 20-25g)

Option 1: Chicken salad made with 3 oz cooked chicken breast (~26g protein) served in a lettuce cup or whole-grain wrap.
Option 2: Lentil soup (1 cup = ~18g protein) served with a small side of quinoa (~4g protein for 1/2 cup).

Dinner (approx. 20-25g)

Option 1: Baked salmon filet (3 oz = ~23g protein) with roasted vegetables and a side of brown rice.
Option 2: Tofu stir-fry with a 1/2 block of firm tofu (~20g protein) and plenty of mixed vegetables.

Snacks (as needed)

Mid-morning: 1 hard-boiled egg (~6g protein).
Afternoon: 2 tbsp peanut butter (~7g protein) on apple slices.

Protein sources: Animal vs. Plant-based

Choosing between animal and plant-based protein sources depends on dietary preferences and goals. Both have distinct advantages for reaching your 70g target. The table below compares common sources and highlights their pros and cons.


Feature	Animal Protein (e.g., Chicken Breast)	Plant-Based Protein (e.g., Lentils)
Completeness	Complete protein (contains all 9 essential amino acids).	Incomplete proteins (often low in one or two essential amino acids).
Nutrients	Rich in iron, zinc, and B vitamins.	High in fiber, vitamins, and minerals; lower in saturated fat.
Absorption Rate	Variable based on source (e.g., whey is faster, casein slower).	Generally slower, though absorption can be optimized.
Convenience	Often readily available and easy to cook.	Some forms (lentils, beans) require more preparation than others (tofu, nuts).
Drawbacks	Can be higher in saturated fat; less fiber.	May require combining sources to ensure all essential amino acids are consumed.

Tips for maximizing protein intake and absorption

Beyond simply counting grams, consider these strategies for optimizing your protein intake.

Chew your food thoroughly: The digestion process begins in the mouth. Chewing food more completely helps your body break down protein into usable amino acids.
Distribute intake throughout the day: Instead of one large meal, spreading your protein out over 3-4 meals of 20-25 grams is more effective for muscle protein synthesis.
Consider supplements: A high-quality whey or plant-based protein powder can be a convenient way to meet your goals, especially post-workout or for a quick snack.
Pair protein with carbs: Consuming moderate carbohydrates alongside protein can enhance amino acid uptake into muscles, improving effectiveness.
Stay hydrated: Water is crucial for proper digestion and metabolic function, which directly impacts how your body uses protein.
Enhance plant-based protein: Combine different plant sources, such as rice and beans, to create a complete protein profile, providing all essential amino acids.

Conclusion: Consistent intake for better health

Achieving a 70-gram daily protein target is a sustainable and rewarding goal that supports many aspects of health and fitness. By planning your meals around a variety of high-protein foods—incorporating lean meats, dairy, legumes, and seeds—you can easily reach this target without feeling deprived. Remember to distribute your intake throughout the day and combine sources wisely to maximize benefits. Consistency is key, and with the right strategy, your body will thank you with improved energy, muscle tone, and overall well-being. For additional resources on diet and nutrition, you may find the MyPlate website helpful.

Frequently Asked Questions

The idea that your body can only absorb 20-30 grams of protein per meal is a misconception. Your body can absorb nearly all the protein you consume, but distributing it throughout the day is more effective for maximizing muscle protein synthesis.

Yes, it is entirely possible to get 70 grams of protein on a vegetarian or vegan diet. Focus on high-protein plant sources such as soy products (tofu, tempeh), lentils, beans, nuts, seeds, and whole grains like quinoa.

Protein increases satiety, meaning it helps you feel full and satisfied for longer. This can help reduce overall calorie consumption and curb cravings, supporting weight loss goals.

Yes, protein powder can be a convenient and effective way to boost your daily protein intake, especially for a post-workout shake or a quick, on-the-go snack. Look for a high-quality product that aligns with your dietary preferences.

Easy high-protein breakfast options include Greek yogurt with nuts, a two-egg omelet with cottage cheese, or overnight oats made with milk, protein powder, and seeds.

No, the absorption rate of protein varies by source. Fast-digesting proteins like whey are ideal post-workout, while slower-digesting proteins like casein (found in cottage cheese) provide a more sustained release of amino acids.

You can easily add protein by mixing cooked chicken or chickpeas into a salad, sprinkling nuts and seeds on your oatmeal or salads, or using Greek yogurt as a substitute for sour cream in dips and tacos.