How To EASILY Eat 130 Grams of Protein A Day (Meal Plan)

Do you struggle to eat 130 grams of protein per day? If so, you’re not alone. Let’s break down who should aim for that much protein and tips to make it easier (+ three meal plan ideas).

In a hurry? Download the 130g of protein meal plan right here.

Key Takeaways

• A daily protein intake of 130 grams is suitable for active individuals weighing between 108 and 185 pounds (depending on their goal).

• The best strategy for eating 130 grams of protein is to set smaller, more manageable objectives, such as 40 grams at breakfast, 35 grams at lunch, 25 grams in the afternoon, and 30 grams for dinner.

• Tracking your protein intake initially using a macro tracking app (like MacroFactor) can help you understand how much protein you consume in each meal and areas for improvement.

Who Should Eat 130 Grams of Protein?

Your daily protein needs depend on weight, body composition, activity level, and fitness goals. 

The general protein recommendation for sedentary individuals is around 0.4 grams per pound of body weight. In our case, an inactive person would need to weigh at least 325 lbs for 130 grams of protein.

On the other hand, active individuals aiming to maintain their weight and improve performance need 0.7 to 1 grams of protein per pound. In this case, folks weighing 130 to 185 lbs can benefit from 130 grams of protein.

Active individuals trying to lose fat while preserving muscle and maintaining performance should aim for closer to 1.2 grams of protein per pound of body weight. Therefore, those weighing around 108 lbs and aiming for fat loss should consume 130 grams of protein daily.

Protein needs change over time, so tracking your body weight and activity level is vital to ensure your intake aligns with your goals.

8 Tips On Hitting 130 Grams of Protein

My top tips for getting 130 grams of protein daily are:

1. Eat Lean Meats

People who need 130 grams of protein daily generally don’t require as many calories. For example, a moderately active woman weighing 130 lbs (with a body fat percentage of 25%) will need around 2,200 calories daily to maintain weight (according to this calculator). 

This person doesn’t have as many calories to ‘work with’ and must include leaner protein sources to hit the 130-gram mark without overconsuming dietary fats (which have the most calories per gram).

For example, 100 grams (3.5 ounces) of skinless chicken breast has 107 calories, 23.2 grams of protein, and 0.9 grams of fats. In contrast, four ounces of fatty pork meat (pork chops) has slightly more protein (23.8 grams) but 227 calories and 14.7 grams of fat––16 times more fat and more than twice the calories.

So, my first tip is to consider leaner meats like turkey, chicken breast, pork tenderloin, and some beef cuts, including strip steak and flank steak, as these will provide protein with little to no fat per serving.

2. Break It Up Into ‘Mini’ Goals

Bigger objectives like eating 130 grams of protein can feel overwhelming and unattainable until you break them into smaller goals.

Rather than looking at it as 130 grams per day, break it up based on the number of meals and snacks you plan to consume. 

For example, let’s say you typically eat three meals and one snack. In this case, it could look like this:

• Breakfast: 40 grams of protein
• Lunch: 35 grams of protein
• Afternoon snack: 25 grams of protein
• Dinner: 30 grams of protein

You now have an objective for each meal, making the goal more manageable.

3. Use Protein Powder

Protein powder is not required to meet a 130-gram protein goal, but it is a fantastic tool for increasing your protein intake and reaching your nutritional goal more efficiently. 

One serving of whey protein isolate (30g scoop) can provide as much as 27 grams of high-quality protein. One scoop would cover over a fifth of your daily needs.

Protein powder is highly versatile and can be added to other foods to increase the protein content of your meal (e.g., adding it to a smoothie or baked goods). 

It’s also extremely convenient when mixed with milk or water for times when you don’t have food prepared ahead of time or have time to stop and eat.

4. Be Prepared With Zero Prep Options

Easy access to protein-rich foods and snacks at home allows you to get more protein throughout the day. 

Great options to have at home that require no preparation include:

• Rotisserie chicken
• Cottage cheese
• Plain Greek Yogurt
• Ultra-filtered milk (e.g., Fairlife)
• Deli ham

You can also stock up on longer-lasting protein options like canned meat (e.g., tuna, salmon, chicken), beef jerky, and protein bars. These protein sources are ideal because you can buy them in bulk and always have protein on hand.

Check out my article on the top 50 highest protein foods for more ideas.

5. Track Your Intake With an App

Tracking your intake is highly beneficial when aiming for a specific goal, such as eating 130 grams of protein daily. It ensures accuracy, allowing you to get the exact amount of protein you need for optimal results.

Eyeballing food amounts and estimating protein intake can also work for those with experience with weighing and logging their intake.

However, most people don’t have much experience in this area and typically overestimate their protein intake, which holds them back in the long run.

To start tracking your protein intake, I recommend using MacroFactor, an excellent nutrition-tracking app with built-in coaching capabilities. It helps you determine your ideal protein intake and has an extensive food database.

If you don’t know where to start on tracking your protein intake, take a look at our video:

6. Snack on Protein

Focusing on higher protein meals helps meet your daily protein goal, but most people wanting to increase their protein intake underestimate the value of higher protein snacks.

If you only have three meals (breakfast, lunch, and supper), you would need 43 grams of protein at each meal, which may be unrealistic if you’re unaccustomed to high-protein meals. 

Adding two snacks (each with 20 grams of protein) with your three meals means you only need 30 grams at mealtimes.

Good snack options include:

• Protein smoothie: blend protein powder with milk and some fruits or vegetables

• Greek yogurt: combine it with protein powder for a boost and top it with some nuts

• Boiled eggs: combine them with some veggies (e.g., carrots) for a quick and filling snack

• Edamame: steam a cup of edamame and season with salt for a quick and nutritious protein snack

7. Plan & Prepare Your Meals in Advance

Planning and preparing meals ahead of time can be the difference between meeting your 130-gram protein goal or missing the mark entirely.

Sit down and write a list of high-protein meals you enjoy having and those that appeal to you (I’ve provided some options below). Be sure to include breakfast, lunch, and dinner options. 

Pick out meals for the next few days and write a grocery list using this list. Set aside a few hours to grocery shop, cook your meals, and distribute them to containers to make them as convenient as possible.

If you want to dive deeper into meal prepping, check out my other article on How To Meal Prep For The Week.

8. Have a High-Protein Breakfast

My last tip is to start the day with a high-protein breakfast because it helps you gain momentum toward the daily objective. 

If you usually skip breakfast, you may find it challenging to get in all your protein without feeling uncomfortably full. Give yourself more time throughout the day to get your protein in by eating your first meal earlier.

Some excellent protein breakfast options include:

• Protein oatmeal (with protein powder or egg whites)
• Protein shake or oatmeal
• Scrambled eggs with veggies
• Greek yogurt with berries and nuts

3 Sample Meal Plans To Eat 130g of Protein

Here are 3 sample meal plans that add up to 130 grams of protein.

<<CLICK TO DOWNLOAD AND PRINT THIS 130 GRAMS OF PROTEIN MEAL PLAN>>

Meal Plan #1: With Eggs, Dairy, and Meat

Breakfast (33 grams of protein)

• Four scrambled eggs: 24 grams
• Greek yogurt (half a container): 9 grams

Lunch (59 grams of protein)

• Grilled chicken breast (7 ounces): 58 grams
• Salad of mixed greens: 1 gram

Afternoon snack (12 grams of protein)

• Almonds (2 ounces): 12 grams

Dinner (34 grams of protein)

• Salmon filet (4 ounces): 26 grams
• Quinoa (1 cup): 8 grams

This sample day of eating has 138 grams of protein.

Meal Plan #2: No Animal Products (Vegan-Friendly)

Breakfast (27 grams of protein)

• Tofu scramble, 7 ounces (with tofu, olive oil, nutritional yeast, non-dairy milk, salt, and spices): 20 grams
• Toast (1 slice) with a tablespoon of peanut butter: 7 grams

Lunch (38 grams of protein)

• Lentil soup (2 cups): 18 grams
• Quinoa (1.5 cups) and black beans (1/2 cup) salad: 20 grams 

Afternoon snack (34 grams of protein)

• Edamame (2 cup): 34 grams

Dinner (34 grams of protein)

• Seitan stir fry, 4 ounces (with bell pepper, broccoli, carrot, onion, and spices): 26 grams
• Steamed broccoli (2 cups): 8 grams

This sample day of eating has 133 grams of protein.

Meal Plan #3: Vegetarian-Friendly (Eggs and Dairy Included)

Breakfast (21 grams of protein)

• Greek yogurt (half a container): 9 grams
• Two boiled eggs: 12 grams

Lunch (33 grams of protein)

• Spinach salad with 1 cup of boiled chickpeas: 20 grams
• Low-fat cottage cheese (½ cup): 13 grams

Afternoon snack (29 grams of protein)

• Protein shake with one scoop of protein powder and 5 ounces of milk: 29 grams

Dinner (50 grams of protein)

• Quinoa (1 cup cooked) and black bean (1 cup, drained) bowl: 23 grams
• Lentil soup (2 cups): 18 grams
• Half a mozzarella ball: 9 grams

This sample day of eating has 138 grams of protein.

My Practical Recommendations to Stay on Track

You must be consistent with your intake to reap the benefits of an adequate protein intake (e.g., muscle growth, muscle retention, fat loss). Here are my top tips to help you do just that.

Eat Protein in Every Meal and Snack

As mentioned above, bigger goals feel far more attainable when you break them down into smaller objectives.

In this case, rather than making things unnecessarily complicated for yourself by only eating protein once or twice per day and trying to get 60-70 grams in one sitting, work toward the daily target in each meal and snack.

A handful of nuts here, some cottage cheese there, and a couple of boiled eggs on top of a meal might not seem like much. But these extra grams of protein add up, making it easy to get 130 grams daily.

Eat a Variety of Protein Sources

Contrary to popular belief, you can add numerous protein-rich foods to your diet to keep things interesting. 

Don’t set limits on yourself just because a handful of protein-rich foods feel familiar and you know how to prepare them. Experiment with new options (use the above meal plans as inspiration) or at least prepare the same foods (e.g., meat) in new ways.

Seafood and vegan-friendly protein sources like tofu and seitan can offer much-needed variety.

Be Patient

You may struggle to eat 130 grams of protein, especially if you’re not used to snacking on high-protein foods, logging your nutrition, or planning your meals.

Rather than getting frustrated and giving up, give yourself enough time to build the necessary habits. There will be days when you fail to hit your protein goal, but it’s not the end of the world. Use these times as a learning opportunity to figure out what you can improve on.

Be as consistent as possible, and don’t give up.

Frequently Asked Questions

How Much Protein Should You Get From Supplements If Eating 130 Grams of Protein?

It’s generally best to get no more than a fifth of your protein from supplements, which would be 26 grams or approximately one scoop. Getting the rest of your protein from whole foods is beneficial for ensuring you get all the vitamins, minerals, and fiber your body needs.

Can You Eat 130 Grams of Protein From Just 1 Source of Protein?

Yes, you can get all your daily protein from one source. However, it is not recommended, as it’s unsustainable and puts you at risk of nutrient deficiencies due to the lower dietary variety.

Other Protein Meal Plans

• How To Eat 120 Grams of Protein A Day

• How To Eat 150 Grams of Protein A Day

References

Lourida I, Boer JMA, Teh R, Kerse N, Mendonça N, Rolleston A, Sette S, Tapanainen H, Turrini A, Virtanen SM, Visser M, Jagger C. Association of Daily Physical Activity and Sedentary Behaviour with Protein Intake Patterns in Older Adults: A Multi-Study Analysis across Five Countries. Nutrients. 2021 Jul 27;13(8):2574. doi: 10.3390/nu13082574. PMID: 34444732; PMCID: PMC8398631.

Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.