Summary of Meal plan with over 130g protein
- How can I get 130 grams of protein a day?
- What does 140 grams of protein look like in a day?
- How many eggs make 100g of protein?
- Can you build muscle with 100 grams of protein if you’re 200 lbs?
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AI Overview
AI Overview
Getting 130 grams of protein daily involves incorporating high-protein sources like lean meats, dairy, eggs, fish, and supplements across several meals and snacks, aiming for roughly 25-40 grams per main meal, with examples including chicken breast, Greek yogurt, protein shakes, and fish, crucial for muscle, fat loss, and satiety.
What 130g Looks Like (Example Day)
Breakfast: Greek yogurt (20g) + collagen powder (18g).
Snack: Protein shake (25g).
Lunch: Chicken salad (24g).
Snack: Almond butter on a banana (7g).
Dinner: Grilled salmon (30g) + brown rice (5g).
Protein-Rich Foods to Use
Meats & Poultry: Chicken breast, turkey, lean ground beef.
Fish: Salmon, tuna, shrimp.
Dairy: Greek yogurt, cottage cheese, milk.
Eggs: Whole eggs.
Plant-Based: Edamame, tofu, lentils, quinoa, almond butter.
Supplements: Whey protein powder, collagen powder.
Tips for Reaching Your Goal
Spread it out: Aim for 25-40 grams per meal.
Combine sources: Mix whole foods with a protein shake or bar.
Prioritize quality: Choose complete proteins like animal products or a mix of plant-based options.
Why Aim for 130g?
Muscle Building & Fat Loss: Protein supports muscle repair and increases satiety, aiding fat loss.
General Health: Adequate protein helps with immune function and energy.
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Meal plan with over 130g protein
How can you get 130 grams of protein in a day? It’s easy with this meal plan that has over 130g of protein each day of the week. This high protein diet plan can help with weight loss or building muscle. You can create your own personalized high-protein meal plan by clicking “generate plan” on option 1 or for option 2, use our printable meal plan sample that is full of easy, filling, and high-protein meals to eat for 7 days. Breakfast, lunch, dinner and a snack are all included. Both options include a grocery list and lots of healthy recipe ideas.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1550cals, 151g protein, 92g net carbs, 57g fat 19g fiber per day) cannot be customized.