Guide

Forty grams of protein in one meal is easy to reach with smart food pairs and simple planning.

The best way to get protein after a workout is to eat 20–40 g of high-quality protein within about two hours, paired with carbs and fluids.

A steady mix of protein foods across meals is the best way to get 60 grams of protein a day without fuss.

The best way to get 50g protein is to mix high-protein foods across your meals so you hit 50 grams with balanced, easy plates.

The best way to get daily protein is to hit your personal gram target by adding protein-rich foods to each meal and snack.

The best way to get lots of protein is to build every meal around protein-rich foods and spread your intake evenly through the day.

The best way to get enough protein is to build each meal around a protein source, topping up with snacks if needed.

To get 90 grams of protein a day, spread 25–35 gram portions across meals and snacks using lean meat, dairy, eggs, legumes, and protein powder.

Building each meal around lean, protein rich foods you enjoy is a simple way to raise your daily protein intake and keep energy steady.

To reach 80 grams of protein a day, combine high-protein meals and snacks built around lean meat, dairy, eggs, legumes, and convenient powders.