Guide

To get 100 grams of protein in a day, build each meal around high-protein foods and use snacks or shakes to fill any gaps.

To reach 100g of protein a day, spread 25–35g of protein across three meals and plug the gaps with 10–20g protein snacks.

The best way to get 150 grams of protein a day is to spread protein-rich foods across 3–5 balanced meals and snacks you can stick with.

Spacing protein across meals with high-protein foods and one shake is often the best way to get 130 grams of protein a day.

The simplest way to hit 120 grams of protein a day is to split it across meals with high-protein foods, planned snacks, and simple tracking.

A practical way to get 140 grams of protein a day is to combine high-protein meals and snacks built around lean meat, dairy, eggs, and legumes.

The best way to get 180 grams of protein a day is to spread high-protein foods and shakes across 3 to 5 simple eating windows.

Hitting 160 grams of protein a day works best with steady portions at each meal and a few high-protein snacks.

Reaching 200 grams of protein a day works best when you spread high protein foods and shakes across simple meals and snacks.

The best way to get 200 grams of protein a day is to spread high-protein foods across meals and snacks that match your body size and training.