What Do 64 Grams of Protein Look Like?

January 3, 2026 •

4 min read

The average adult needs a specific amount of protein daily to maintain and build muscle. Understanding how 64 grams of protein looks in terms of food portions is key to achieving your nutritional targets effectively.

Quick Summary

This resource provides visual and practical examples to achieve a 64-gram protein goal. It offers various meal combinations, suitable for different dietary preferences, to aid in daily meal planning.

Key Points

Diverse Sources: Achieve 64 grams by combining various protein-rich foods, not relying on just one.
Visual Equivalents: A 6oz chicken breast gets you close (approx. 54g); add eggs (6g each) or cottage cheese (14g per 1/2 cup) to bridge the gap.
Plant-Based Combos: Use combinations like tofu (20g per 1/2 cup) and lentils (18g per cup) with nuts or seeds to hit the target.
Strategize Across Meals: Distribute your protein intake throughout the day (e.g., a protein-rich breakfast, a solid lunch, and a nutritious dinner) rather than trying to get it all at once.
Utilize Supplements: Protein powder (20-30g per scoop) can be a convenient way to supplement your intake if whole foods aren't always accessible.
Focus on Balance: Ensure your protein sources are part of a balanced diet that also includes fruits, vegetables, and complex carbohydrates for overall health.

Visualizing Your Daily Protein Target

Many find it challenging to visualize a specific protein amount, like 64 grams. It's not a single food item but a combination of foods consumed throughout the day. A balanced diet should contain protein sources from various food groups to supply a full array of amino acids and other crucial nutrients. This guide simplifies this by showing equivalent food combinations.

Animal-Based Examples for 64 Grams of Protein

If your diet includes animal products, reaching 64 grams of protein can be straightforward with a few strategic food choices. The following examples demonstrate how to construct meals with a substantial protein core.

Chicken Breast and Eggs: A 6-ounce chicken breast provides roughly 54 grams of protein. To reach 64 grams, simply add two large eggs (about 12 grams of protein) to a meal. A breakfast of scrambled eggs with a side of chicken breast from dinner makes for an easy high-protein start.
Cottage Cheese and Tuna: Start with one cup of low-fat cottage cheese, offering approximately 23 grams of protein. Combine this with a 5-ounce can of tuna, providing an additional 27 grams, for a total of 50 grams. The remaining 14 grams can be covered with half a cup of boiled edamame (approx. 9 grams) and a handful of almonds (approx. 5 grams).
Greek Yogurt and Turkey: A standard 6-ounce serving of plain Greek yogurt contains approximately 17 grams of protein. Pair this with 8 ounces of cooked ground turkey, which provides a robust 46 grams of protein, easily surpassing the 64-gram target in a single meal, such as a yogurt parfait and turkey chili.

Vegetarian and Vegan Options for 64 Grams of Protein

Plant-based diets can also hit this protein target with a variety of foods rich in protein, fiber, and other nutrients. Mixing and matching different sources is crucial for a complete amino acid profile.

Tofu, Lentils, and Nuts: Half a cup of extra-firm tofu provides 20 grams of protein. Combine this with one cup of cooked lentils (approx. 18 grams) for a savory dinner. Add 2 tablespoons of peanut butter (approx. 8 grams) to a snack, and the total is 46 grams. Two additional tablespoons of hemp seeds (approx. 7 grams) on top of a salad and another cup of lentil soup will bring you over the 64-gram mark.
Edamame and Quinoa: Begin with a large salad containing one cup of cooked edamame (approx. 17 grams) and one cup of cooked quinoa (approx. 8 grams). This totals 25 grams. For a second meal, a veggie burger patty made with beans can add another 15 grams or so, leaving just over 20 grams. A protein shake made with one scoop of plant-based powder (approx. 20 grams) can make up the rest.

Sample Meal Plan for a 64g Protein Day

Achieving this goal does not require a single large meal; spreading it across the day is more effective and sustainable. Here is a possible daily meal structure:

Breakfast (approx. 18g): A smoothie with one scoop of whey protein powder (25g) and a cup of soy milk (7g). Or, for a solid meal, two large eggs (12g) and a half-cup of cottage cheese (14g).
Lunch (approx. 25g): A salad with 4 ounces of grilled chicken breast (32g). Or, a black bean burger with a whole-wheat bun (approx. 25g).
Snack (approx. 10g): A handful of pumpkin seeds (approx. 8g) and a small Greek yogurt cup (approx. 10g).
Dinner (approx. 25g): A serving of beef sirloin (24g per 3oz cooked) with vegetables. Or, a lentil stew (18g per cup) with a side of quinoa (8g per cup).

Protein Content Comparison Table


Food Item	Approximate Serving Size	Protein (g)
Chicken Breast	4 oz (cooked)	32
Canned Tuna	5 oz (canned in water)	27
Cooked Lentils	1 cup	18
Tofu (Extra Firm)	1/2 cup	20
Greek Yogurt (Plain)	6 oz	17
Cottage Cheese	1/2 cup	14
Large Egg	1 egg	6
Peanut Butter	2 tbsp	8
Cooked Quinoa	1 cup	8
Pumpkin Seeds	1 oz (28 g)	8
Protein Powder	1 scoop	20-30

Building Your Own 64-Gram Plan

Instead of feeling restricted by a single number, consider your 64-gram goal as a daily target to hit using various foods you enjoy. For example, a person could have a Greek yogurt with nuts for breakfast (22g), a lentil soup for lunch (18g), and a turkey and vegetable dinner (24g) to reach 64 grams. The best approach is often the one that integrates seamlessly into your routine, making it effortless to maintain.

Harvard Health on Protein provides additional resources on understanding high-protein food sources and their benefits.

Conclusion

Understanding what 64 grams of protein looks like is more than just about numbers; it's about having a practical, visual sense of your meals. By incorporating a variety of sources, from lean meats and dairy to plant-based options like legumes and tofu, you can consistently meet your daily protein targets without feeling overwhelmed. Small adjustments and conscious food choices throughout the day are all it takes to make this nutritional goal a reality for your health and wellness journey.

Frequently Asked Questions

A straightforward way to visualize 64 grams is to think in terms of meal components. For instance, a 6-ounce chicken breast (54g) plus a large handful of almonds (approx. 10g) easily covers the amount. Another method is spreading it across meals, such as a protein shake (25g), a can of tuna (27g), and a handful of nuts (approx. 10g).

Yes, it is very achievable. Combining plant-based protein sources like tofu (20g per 1/2 cup), lentils (18g per cup), and quinoa (8g per cup) across meals is an effective strategy. Incorporating nuts, seeds, and plant-based protein powder can also help meet the target.

A large egg has about 6g, a 4oz chicken breast has around 32g, and a 5oz can of tuna has 27g. A half-cup of cottage cheese contains about 14g, and one cup of cooked lentils provides 18g. By combining these, you can easily track your intake toward 64g.

Individual protein needs vary based on age, weight, activity level, and health goals. For a 175-pound person, 64 grams is the Recommended Dietary Allowance (RDA). However, athletes or those looking to build muscle may require more. Consulting a doctor or registered dietitian is best for personalized advice.

Yes, most protein powders provide 20-30 grams per scoop. Drinking one shake with two scoops and adding another scoop to a snack or meal can easily total 64 grams. However, relying solely on supplements is not recommended; it is best to get most protein from whole foods.

A large bowl of lentil soup (18g) with a side of quinoa (8g) and a half-cup of extra-firm tofu (20g) totals 46g. A snack of Greek yogurt with a handful of pumpkin seeds and almonds can add the remaining 18g.

Distributing protein throughout the day is generally more beneficial for muscle protein synthesis and satiety. While your body can process a large amount in one sitting, spreading it out in portions of 20-30 grams is more effective for sustaining energy and muscle repair.