Breakfast
3 eggs, 200g Greek yogurt, berries.
High Protein Meal Ideas For The Whole Day
Hitting a protein target is a distribution problem, not a willpower problem. Here is what 140g of protein looks like across a normal day — and how to shift it for different diets.
Day one — omnivore, around 140g
~40g
Lunch
150g chicken breast, rice, edamame.
Snack
40g biltong.
Dinner
150g cod, potatoes, peas.
Day two — plant-based, around 130g
Breakfast
Oats with soy milk, 30g pea protein, peanut butter.
Lunch
150g tempeh, quinoa, roasted vegetables.
Snack
150g edamame, pumpkin seeds.
Dinner
120g seitan, lentils, tomato sauce.
Day three — lower calorie, around 130g
Breakfast
250g 0% Greek yogurt, kiwi.
Lunch
1 can tuna, large salad, lupini beans.
Snack
200g cottage cheese.
Dinner
150g turkey breast, cauliflower, broccoli.
Adjusting to your own number
Divide your daily target by four and treat that as your per-meal anchor. If your target is 160g, that is 40g per meal across three meals plus a snack.
Log a few days in the Protein Calendar before changing anything. Most people are 30–50g below their target and are surprised by which meal is responsible.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns the protein and calories for the full plate.
Try the Protein CalculatorCommon questions
Is 140g of protein a day too much?
For an 70–90kg adult who trains, 140g sits in the normal 1.6–2.0g/kg range. Healthy kidneys handle this without issue.
How do I eat this much protein without feeling stuffed?
Choose lean, dense sources — chicken, white fish, 0% Greek yogurt, lupini beans — so the volume of food stays manageable.
Do I need to eat protein every three hours?
No. Three to four protein-containing meals per day is enough for almost everyone.
Keep reading
Daily protein needsFind your own target.Protein CalendarTrack your daily total.Nutritionist ClinicGet a plan built around you.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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