What to eat to get 130g of protein?

November 16, 2025 •

4 min read

Protein is a crucial macronutrient, and many active individuals require more than the standard dietary recommendations. This guide will show you what to eat to get 130g of protein daily through whole foods, supplements, and strategic meal planning.

Quick Summary

This article details a variety of food sources and meal ideas to help you reach a daily target of 130g of protein, including sample menus and food comparisons.

Key Points

Start Smart: Begin your day with a protein-rich breakfast like eggs or Greek yogurt to set the tone for your daily intake.
Combine Sources: Pair different protein sources, like lentils with rice or chicken with chickpeas, to boost total protein and achieve a complete amino acid profile.
Lean Meats and Fish: Incorporate lean cuts of chicken, beef, and fish like salmon or tuna, which are dense in protein.
Use Supplements Wisely: Don't rely solely on supplements, but use them strategically to fill protein gaps during busy days or for post-workout recovery.
Distribute Intake: Spread your protein consumption evenly across all meals and snacks to maximize absorption and maintain satiety.
Incorporate Dairy: Add Greek yogurt, cottage cheese, and other dairy products to your meals for an easy protein boost.
Plan Ahead: Meal prepping protein sources like grilled chicken or ground beef can make hitting your daily goals much easier.
Don't Forget Plants: Include plant-based options like legumes, tofu, and quinoa to add variety and fiber to your diet.

Building a 130g Protein Diet: The Foundation

Achieving a daily protein intake of 130g is a common goal for those focused on muscle growth, weight management, or simply maintaining a high-protein diet. The key is to distribute protein-rich foods across all your meals and snacks rather than trying to get it all in one sitting. A balanced approach involves incorporating a mix of lean meats, dairy, eggs, legumes, and protein supplements.

Lean Meats and Fish

Lean animal proteins are some of the most efficient sources for hitting high protein targets. A 5-ounce serving of cooked chicken breast can provide around 35g of protein, while a similar portion of lean ground beef or salmon offers a significant boost. Fish like tuna and salmon also provide healthy omega-3 fatty acids.

Chicken Breast: 5 oz cooked provides approximately 35g of protein.
Salmon: 6 oz grilled can offer around 30g of protein.
Lean Ground Beef: 5 oz cooked has about 35g of protein.

Dairy and Eggs

Dairy products and eggs are versatile protein sources that can be easily incorporated into any meal. Greek yogurt is particularly high in protein, and cottage cheese is an excellent, satiating option.

Greek Yogurt: A 7 oz container can provide 20g of protein or more.
Cottage Cheese: One cup of cottage cheese offers about 23g of protein.
Eggs: Three large eggs contain around 18g of protein and are perfect for breakfast.

Plant-Based Protein Sources

For vegetarians, vegans, or those looking to diversify their protein, plant-based options are abundant. Combining incomplete proteins, like grains and legumes, ensures a complete amino acid profile.

Lentils and Beans: A cup of cooked lentils or black beans can provide 15g or more of protein.
Tofu and Tempeh: These soy-based products are a complete protein source, with tofu offering around 30g per cup.
Quinoa: A cooked cup of this grain offers around 8g of protein.

Sample 130g Protein Meal Plan

This sample plan distributes protein intake across three meals and two snacks to help you stay on target throughout the day.

Morning (approx. 40g protein)

Breakfast (approx. 20g): 1 cup cottage cheese topped with 1/2 cup mixed berries and a tablespoon of chia seeds.
Snack (approx. 20g): Greek yogurt (7 oz) with a sprinkle of nuts.

Midday (approx. 45g protein)

Lunch (approx. 30g): A large salad with 4 oz grilled chicken breast, mixed greens, chickpeas, and a light vinaigrette.
Snack (approx. 15g): A protein bar or a handful of roasted almonds.

Evening (approx. 45g protein)

Dinner (approx. 35g): 5 oz baked salmon with a side of steamed broccoli and a cup of quinoa.
Late Snack (approx. 10g): A small cup of soy milk or a cheese stick.

The Role of Protein Supplements

Protein supplements can be an effective way to fill any gaps in your daily intake, especially for those with a busy schedule. A single scoop of whey protein powder can add an easy 20-25g of protein to a smoothie or shake. Consider adding protein powder to oatmeal, pancakes, or a bedtime snack to boost your intake without excess volume.

Comparison Table: Protein Sources


Food Item (Approximate Serving)	Protein (g)	Notes
5 oz Cooked Chicken Breast	35	Lean and versatile.
7 oz Greek Yogurt	20	Excellent for breakfast or snacks.
1 Cup Cottage Cheese	23	Great for a low-calorie, high-protein snack.
1 Scoop Whey Protein	25	Quick and easy supplement.
6 oz Grilled Salmon	30	Rich in omega-3 fatty acids.
3 Large Eggs	18	Very versatile for any meal.
1 Cup Cooked Lentils	18	Fiber-rich plant-based protein.
4 oz Tofu (Firm)	16	Complete plant-based protein.

Combining Foods for Higher Protein

Creating high-protein meals can be as simple as combining different sources. For instance, a breakfast burrito with scrambled eggs, turkey sausage, and cheese can easily hit 30g of protein. For lunch, a tuna salad sandwich on whole wheat bread provides a hearty dose. At dinner, a beef and vegetable stir-fry or a classic chili can deliver substantial protein and flavor. Combining different protein types, such as adding chickpeas to a chicken salad, not only boosts the protein content but also adds variety and texture to your meals.

Conclusion

Achieving a 130g protein target is an attainable goal with strategic planning and smart food choices. By incorporating a variety of lean meats, fish, dairy, and plant-based options, and supplementing where needed, you can easily meet your daily needs. Focusing on whole foods and distributing protein throughout the day can lead to better satiety, improved muscle health, and more sustained energy levels. Whether through a structured meal plan or simply being mindful of your protein sources, consistent effort is the key to success.

Learn more about the benefits of high protein diets from Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

Yes, it is possible to achieve 130g of protein solely through whole foods by consistently including high-protein options like lean meats, eggs, and dairy in every meal and snack.

Effective protein snacks include Greek yogurt, cottage cheese, hard-boiled eggs, protein bars, a handful of mixed nuts, or a can of tuna.

Yes, vegetarians can reach this goal by combining diverse plant sources like tofu, tempeh, lentils, beans, and nuts. Soy products offer complete proteins, while combining other plant foods ensures all essential amino acids are consumed.

A good strategy is to aim for 25-40g of protein in each of your three main meals and include 10-20g in one or two snacks throughout the day.

A great breakfast option is a scramble with three eggs, a cup of egg whites, and some chicken sausage, which can easily provide 30-40g of protein.

For most healthy individuals, a high-protein diet is safe. However, individuals with kidney conditions should consult a doctor before increasing their protein intake. Ensure you stay well-hydrated.

Yes, adding a scoop of protein powder to your oatmeal is an excellent way to boost your protein intake. To prevent clumping, mix the powder with a little liquid first.