A Dietitian Explains: 5 Foolproof Hacks to Hit 130 Grams of Protein Per Day (2024)

Protein is all the rage, and for good reason. Focusing on this satiating macronutrient can help you feel fuller for longer, boost your muscle mass, and achieve your weight management goals. That said, it's important to balance protein with healthy fats, complex carbohydrates, and lots of fiber to keep your body (and digestive system) happy.

If you're on TikTok or Instagram, your algorithm has likely served you videos on how to get 130 grams of protein per day. What does that number have to do with anything? Honestly, it's just a target.

5 Protein-Packed Meals Plans to Hit Your 130 Gram Per Day Goal

Each of the following meal plans features three meals and two snacks that provide approximately 130 grams of protein per day. Note that these meal plans are just ideas, and solely focused on protein, not calories or other macronutrients.

If you have any allergies or health concerns, please speak with a healthcare provider before trying a high-protein meal plan. All protein calculations come from the USDA FoodData Central.

Day 1

• Breakfast: 7 oz container Greek yogurt (20 g protein) with berries and a serving of collagen powder (18 g protein)
• Snack: Protein shake made of almond milk, ice, and a scoop of protein powder (25 g protein)
• Lunch: Mixed green salad with 3 ounces grilled chicken (24 g protein) , 1/2 avocado, cherry tomatoes, and vinaigrette
• Snack: Banana with 2 tablespoons almond butter (7 g protein)
• Dinner: 6 ounces grilled salmon (30 g protein) with roasted vegetables and 1 cup brown rice (5 g protein)
  

Day 2

• Breakfast: 1 cup plain oatmeal cooked with water (5 g protein) mixed with berries and a serving of collagen powder (18 g protein)
• Snack: 7 oz container Greek yogurt (20 g protein) with 1 teaspoon honey
• Lunch: Mixed green salad with 1 can tuna (21 g protein) , 1/2 avocado, 1 hard-boiled egg (6 g protein), cherry tomatoes, and vinaigrette
• Snack: protein bar (12 g protein) and 1 cup water or coffee with a serving of collagen powder (18 g protein)
• Dinner: Beef stir fry with 5 ounces lean sirloin steak (28 g protein) with broccoli and 1 cup brown rice (5 g protein)

Day 3

• Breakfast: 3 scrambled eggs (18 g protein) with a slice of sourdough toast (7 g protein) and coffee or water with a serving of collagen powder (18 g protein)
• Snack: 1 oz mixed nuts (5 g protein)
• Lunch: Open-faced sandwich made with 3 oz turkey (13 g protein), 1 slice cheddar cheese (7 g protein), mustard, and 1 slice sourdough bread (7 g protein)
• Snack: protein bar (12 g protein)
• Dinner: 4 ounces grilled chicken (32 g protein), 1 cup quinoa (8g protein), and broccoli
  

Day 4

• Breakfast: Protein smoothie with spinach, banana, almond milk, 2 tablespoons almond butter (7 g protein), and a scoop of protein powder (25 g protein)
• Snack: 7 oz container Greek yogurt (20 g protein) with 1 teaspoon honey
• Lunch: Avocado Toast with 2 Eggs (12 g protein), 1/2 an avocado, and 1 slice sourdough bread (7 g protein)
• Snack: 1 oz mixed nuts (5 g protein) and an 8 oz skim milk latte (8 g protein) with a serving of collagen powder (18 g protein)
• Dinner: 6 ounces grilled salmon (30 g protein), mixed green salad with vinaigrette, and roasted asparagus

Day 5

• Breakfast: 1 cup cottage cheese (23 g protein) with berries
• Snack: 2 hard-boiled eggs (12 g protein)
• Lunch: Tuna salad using 1 can tuna (21 g protein) served with mixed greens, carrots, and celery
• Snack: Protein shake made of almond milk, ice, and a scoop of protein powder (25 g protein)
• Dinner: 4 ounces grilled chicken (32 g protein), 1 cup black beans (15 g protein), 1 cup brown rice (5 g protein), salsa, and guacamole