150 grams of protein per day is the target recommended for most active adults trying to build muscle or maintain lean body mass during weight loss. If you weigh 75 kg and train regularly, that's right in the sweet spot at 2.0 g/kg — a level where research consistently shows optimal muscle retention and recovery.
The common assumption is that hitting 150 g requires protein shakes. It doesn't. Here's a complete real-food blueprint that gets you there across a normal day of eating.
Why 150g Is the Right Target for Many People
150 g of protein per day is a practical upper limit for most non-elite athletes. It covers both muscle-building goals (you need roughly 1.6–2.2 g/kg to maximise muscle protein synthesis) and fat-loss goals (higher protein intake preserves lean mass in a calorie deficit and significantly reduces hunger). Beyond 200 g per day, research shows diminishing returns for most people — you're simply burning the excess as calories.
The Full-Day Plan: 150g Protein, Real Food Only
Breakfast (~38g protein)
| Food | Amount | Protein |
|---|---|---|
| Greek yogurt (0% fat) | 200 g | 20 g |
| Eggs (scrambled or fried) | 2 large | 12 g |
| Whole grain toast | 1 slice | 4 g |
| Mixed berries | 80 g | 1 g |
| Total: | ~37 g |
Greek yogurt is the secret weapon of high-protein breakfasts. A 200 g serving gives you 20 g of protein before you've cracked a single egg. Add two eggs and you're past 30 g before 9am. Swap the toast for cottage cheese on the side and you get another 8–10 g.
Lunch (~45g protein)
| Food | Amount | Protein |
|---|---|---|
| Chicken breast (grilled) | 160 g | 50 g |
| Mixed salad with olive oil | large bowl | 3 g |
| Chickpeas | 80 g | 7 g |
| Total: | ~45 g (using 130g chicken) |
A 130–160 g portion of cooked chicken breast is roughly the size of your palm. Combined with a legume-based side, this lunch hits 45–52 g of protein and keeps you full for 4–5 hours. Prep the chicken in bulk on Sunday and lunch takes 3 minutes to assemble all week.
Afternoon Snack (~20g protein)
| Food | Amount | Protein |
|---|---|---|
| Cottage cheese (low fat) | 150 g | 16 g |
| Walnuts | 20 g | 3 g |
| Apple | 1 medium | 0 g |
| Total: | ~19 g |
The afternoon snack is often where people fall short on protein — they reach for crackers, fruit, or nuts. Swapping to a cottage cheese base adds 16 g of casein protein (slow-digesting, keeps you fuller longer) with minimal effort.
Dinner (~48g protein)
| Food | Amount | Protein |
|---|---|---|
| Salmon fillet (baked) | 200 g | 50 g |
| Quinoa | 80 g cooked | 3 g |
| Roasted broccoli | 150 g | 4 g |
| Total: | ~48 g (using 180g salmon) |
A 180–200 g salmon fillet is the protein anchor of a serious dinner. Salmon also brings omega-3 fatty acids that actively support muscle recovery and reduce post-workout inflammation — making it one of the most valuable ingredients in a high-protein diet.
Daily Protein Totals
| Meal | Approximate Protein |
|---|---|
| Breakfast | 37 g |
| Lunch | 45 g |
| Afternoon snack | 19 g |
| Dinner | 48 g |
| Daily total | 149 g ✓ |
7 Practical Tips to Hit Your Protein Target Every Day
- Start breakfast with protein, not carbs — Greek yogurt, eggs, or smoked salmon on toast take 5 minutes and give you 25–35 g before 9am.
- Batch-cook your protein on Sunday — grill 4–6 chicken breasts, a tray of salmon, or a batch of turkey mince. Lunch and dinner protein is then done for most of the week.
- Default to the bigger protein portion at dinner — a 200 g piece of fish or chicken gets you 45–50 g in a single serving.
- Use Greek yogurt as a sauce base — mix with lemon and garlic for a tzatziki-style dressing that adds 10–15 g of protein to any bowl.
- Swap regular pasta for legume pasta (chickpea or lentil pasta) to add 10–15 g extra protein per meal without changing the dish.
- Keep hard-boiled eggs in the fridge — two eggs add 12 g of protein to any meal or snack in seconds.
- If you must snack, default to cottage cheese, Greek yogurt, or edamame — they deliver 10–20 g of protein for under 200 calories.
💡 Track for 3 days, then stop
You don't need to count protein forever. Track accurately for 3 days using a free app, learn what 30–40 g of protein looks like on your plate, then rely on that knowledge going forward. Most people find they naturally hit their target once they recognise the portions.
Recipes That Make This Easy
Every recipe on ProteinKitchen shows exact protein per serving. Here are some of the best for hitting high daily targets: