Food & Nutrition Meal Ideas 6 Dietitian-Designed Meal Plans to Help You Hit 130 Grams of Protein Per Day It’s easier than you think. Follow these simple, protein-packed meal plans to meet your daily goals. By Eliza Savage, MS, RD, CDN, RYT Eliza Savage, MS, RD, CDN, RYT Eliza Savage, MS, RD, CDN, RYT, is a writer and editorial director at Shape. She is a registered dietitian, a registered yoga teacher, and a published author. Shape’s editorial guidelines Updated on May 7, 2025 In This Article View All In This Article Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Close Photo: Adobe Stock 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. How much protein do you really need per day? Protein needs vary, but for the average healthy person, it’s probably best to keep protein intake to less than 2 grams of protein per kilogram of ideal body weight per day. For a healthy adult with an ideal body weight of 140 pounds (about 64 kg), that’s approximately 128 grams of protein per day. 6 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 1 serving collagen powder (18 g protein) Snack: Protein shake made of almond milk, ice, and 1 scoop 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) Total Daily Protein: 129 g Day 2 Breakfast: 1 cup plain oatmeal cooked with water (5 g protein) mixed with berries and 1 serving collagen powder (18 g protein)Snack: 7 oz container Greek yogurt (20 g protein) with 1 teaspoon honeyLunch: Mixed green salad with 1 can tuna (21 g protein) , 1/2 avocado, 1 hard-boiled egg (6 g protein), cherry tomatoes, and vinaigretteSnack: Protein bar (12 g protein) and 1 cup water or coffee with 1 serving 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)Total Daily Protein: 133 g Day 3 Breakfast: 3 scrambled eggs (18 g protein) with 1 slice sourdough toast (7 g protein) and coffee or water with 1 serving 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 broccoliTotal Daily Protein: 127 g Day 4 Breakfast: Protein smoothie with spinach, banana, almond milk, 2 tablespoons almond butter (7 g protein), and 1 scoop 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 1 serving collagen powder (18 g protein) Dinner: 6 ounces grilled salmon (30 g protein), mixed green salad with vinaigrette, and roasted asparagus Total Daily Protein: 132 g 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 1 scoop 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 Total Daily Protein: 133 g Day 6 Breakfast: 3 scrambled eggs (18 g protein) and 1 scoop protein powder (25 g protein)Snack: 1 oz mixed nuts (5 g protein) and coffee or water with 1 serving collagen powder (18 g protein)Lunch: Mixed green salad with 2 ounces grilled chicken (16 g protein)Snack: Protein bar (12 g protein) and 1 hard-boiled egg (6 g protein)Dinner: 6 ounces grilled salmon (30 g protein), 1 cup quinoa (8g protein), and steamed vegetablesTotal Daily Protein: 138 g Was this page helpful? 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