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How to Meet Protein Goals Without Over-Dieting

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Protein is essential for human health, and it’s something that most of us need to maintain a healthy weight. However, protein can be challenging, especially if you’re trying to reach daily protein goals. This blog post will explore tips for how to meet protein goals, both dietary and supplementation-wise. By following these tips, you will be on your way to eating the right amount of protein without having to resort to harsh methods or questionable supplements.

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How to Identify Protein Intake Is Needed for Our Body per Day

Protein is an essential nutrient for our body. It is responsible for the structure and function of our muscles, hair, nails, and skin. We need around 56 grams of protein per day to maintain our health. Here are a few ways to identify how much protein you need:

  • If you are trying to lose weight, aim for around 0.36 grams of protein per pound you want to lose
  • To calculate your ideal body weight, subtract your age from 220. This number will be your excellent weight range. Aim for about 68-122 pounds within this range as your ideal body weight, depending on your activity level and muscle mass.
  • If pregnant or breastfeeding, eat enough protein throughout the day because it helps build the baby’s muscles and bones.
  • Protein can be found in meat, poultry, fish, eggs, nuts, and seeds. However, it is essential to note that not all proteins are equal regarding their nutritional value. Some proteins, such as soy, contain high levels of plant-based omega three fatty acids, which can benefit overall health.

How Much Protein Intake Is Needed for Our Body?

The recommended dietary allowance (RDA) for protein is 56 grams per day, equivalent to about three cups of cooked chicken or half a cup of cottage cheese. If you want to increase your protein intake, aim for around 70 to 110 grams daily, depending on your weight and activity level. Remember that not all proteins are created equal. Those containing high levels of amino acids will help support muscle growth and recovery.

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Top 10 Protein Foods

1. Eggs

Eggs are a great source of protein, as they contain all nine essential amino acids. One large egg contains about 6 grams of protein. You can also make egg whites, a good protein, and dietary fibre source.

2. Quinoa

Quinoa is a grain that is high in protein and fibre. One cup of cooked quinoa contains about 11 grams of protein and 7 grams of fibre. Quinoa is also a good source of minerals, including iron and magnesium.

3. Milk Products

Milk products are another great source of protein. Popular milk products that are high in protein include whole milk, skim milk, almond milk, and soy milk. Full-fat milk products contain the most protein, while low-fat milk products have less but still offer enough protein to meet your needs.

4. Meat

Meat is an excellent source of high-quality protein. Lean meat options, such as chicken breast or fish filet, are high in protein, while meat options higher in fat (such as beef or pork) also offer plenty of protein12. A 4-ounce serving of chicken breast provides 26 grams of proteins while a 1/2 pound serving of beef chuck steak has 77 grams13.

5. Tofu

Tofu is an excellent choice for those looking for a high-quality source of plant-based proteins14. Tofu packs 14g per

6. Mixed Fruit

Mixed fruit is a great way to meet your protein goals. A serving of mixed fruit contains about 4 grams of protein, which is more than most other protein sources. It includes both animal and plant proteins. Some good choices for mixed fruit include apples, bananas, berries, grapefruit, oranges, pineapple, and tropical fruits such as mango and papaya.

7. Mixed Nut

To meet your protein goals, incorporating various protein sources into your diet is the way to go. Mixed nuts are an excellent way to do this because they’re high in protein and fibre. A single ounce of mixed nuts contains about 7 grams of protein. Plus, mixed nuts with antioxidants can help protect against disease. Here are some tips for incorporating mixed nuts into your daily diet:

  1. Start by choosing the right type of nut. Some popular mixed nuts include cashews, almonds, pistachios, and Brazil nuts.
  2. Add them to your morning oatmeal or yogurt for nutrition and flavor.
  3. Use them as a topping on salads or veggie bowls.
  4. Snack on them during the middle of the day when you need a quick and easy source of protein.

8. Shellfish

Shellfish are a great source of protein, especially if you’re looking to hit your daily intake. Various types of shellfish offer a wide range of protein options, so it’s easy to find something that fits your dietary needs and preferences. For example, shiitake mushrooms provide 26 grams of protein per cup, while calamari has 18 grams per cup.

If you’re looking for an appetizer or main course option, some great choices include oysters (24 grams), crab legs (26 grams), and lobster tails (34 grams). If you’re looking for a quick and easy meal, try shelling out for some mussels (20 grams) or clams (21 grams).

Whatever type of shellfish you choose, pick up a copy of The New Best Recipe: Seafood Recipes from the Sea by Nigella Lawson to get started. This cookbook offers over 150 recipes that use seafood as the star ingredient, so you’ll be able to create dishes that reflect your taste and food preferences.

9. Wheat

Wheat is an excellent option if you want to increase your protein intake! It’s high in both quality and quantity of protein. One cup of wheat has about 24 grams of protein. That’s more than half the daily recommended amount for women and almost twice as much as soybeans.

Wheat also contains other essential nutrients like fibre and magnesium, which can help to keep you feeling full after eating. And since grain is relatively low in carbs, it can be a good choice for people looking to restrict their carbohydrate intake.

So if you want to hit your protein goals, give wheat a try!

10. Peas

Beans and peas are a great way to meet your protein goals. They’re low in calories and provide plenty of fibre, which can help you feel full longer and maintain weight.

One cup of black beans has 19 grams of protein, while one cup of peas has 17 grams. In these foods, you’ll also get various other nutrients, like magnesium and potassium.

To enjoy these legumes without added sugar, try adding them to a salad or using them as a filling in healthy tacos or burritos.

10 Protein Foods for Vegetarians

Whether you’re vegetarian or vegan, there are plenty of high-quality protein sources. Here are 10 of the best:

  1. Tofu
  2. Seitan
  3. Quinoa
  4. Buckwheat
  5. Nutritional yeast
  6. Black beans
  7. Chickpeas
  8. Hemp seeds
  9. Legumes (beans, lentils, etc.)
  10. Seeds (pumpkin, sunflower, etc.)

10 Protein Foods for Non-vegetarians

Protein is essential for both vegetarians and non-vegetarians. It is an integral part of a healthy diet and provides energy. Protein foods can be found in many different forms, such as meat, poultry, seafood, eggs, soy products, and LEGUMES. Here are 10 protein foods for Non-vegetarians:

1. Salmon

Salmon is an excellent source of high-quality protein. A 3-ounce serving of salmon has 26 grams of protein, which is more than the recommended daily intake for women and men. In addition, salmon is a good source of omega-3 fatty acids, vitamin D, and selenium.

Aside from being a great source of protein, salmon is also low in calories and fat. One 3-ounce serving of salmon only has about 110 calories. Plus, it has 0 grams of saturated fat and 0 grams of cholesterol. Salmon is also a good source of vitamin B12 and zinc. Salmon makes it an excellent choice for people looking to increase their intake of these essential nutrients.

2. Crab

Crab is an excellent source of protein. A 3 oz (85 g) serving contains about 24 g of protein. It means that, on average, one crab can provide about 1/4 of the recommended daily allowance for protein.

The best way to enjoy crab is by cooking it in some way. You can boil, steam, or grill it. However, you cook it, be sure to season it with salt and pepper to taste. Crab also tastes excellent when simmered in a broth or soup recipe.

3. Prawn

Prawns are a great source of protein and are a popular seafood item. They are high in omega-3 and omega-6 fatty acids, which can help promote healthy skin and hair and aid in the prevention of heart disease and cancer. A 100g serving will provide around 26 grams of protein.

4. Cottage Cheese

Cottage cheese is a food that has both protein and calcium. It is a good option for those who are vegetarian or non-vegetarian. There are many brands of cottage cheese, so it is easy to find something that tastes good.

5. Milk

One of the most popular and versatile protein sources, milk can be consumed in yogurt, ice cream, cereal, oatmeal, and more. Aside from its nutritional value, cow’s milk is also a good source of calcium and other essential nutrients.

6. Plain Low-fat Yoghurt

Plain low-fat yogurt is a great way to get your daily dose of protein. It’s also an excellent calcium and vitamin D source, essential for health. Yogurt can be enjoyed as part of a breakfast, snack, or dessert.

7. Almonds

What protein foods are available as a vegan or vegetarian? Fortunately, many nuts and seeds can provide your daily dose of protein. Almonds are a great option for vegetarians and vegans because they’re high in protein and fibre. Plus, they taste delicious and make a great snack or meal replacement.

Almonds contain twenty grams of protein per one-ounce serving—more than any other nut! And they’re also a good source of vitamin E, magnesium, and potassium. In addition, almonds contain healthy fats such as omega-3s and -6s, essential for maintaining heart health and preventing diseases like cancer. Soaked and sprouted almonds are even better sources of nutrients due to their high levels of soluble fibre.

If you’re looking for a nutritious snack that’ll keep you full all morning long, try raw almonds or roasted almond slices on whole-grain toast or crackers. You can also use them in recipes like this filling vegan shepherd’s pie recipe or this creamy almond ricotta cheese gnocchi recipe. No matter how you enjoy them, we know you’ll love the versatility and nutrition of almonds!

8. Eggs

Eggs are a great source of protein, minerals, and vitamins. One study showed that people who ate eggs every day had a lower risk of heart disease than people who didn’t eat eggs. Eggs also contain choline, which is essential for cognitive function and healthy skin.

9. Pork

Pork is a high-quality protein food that is also low in fat and calories. It is a good source of zinc, iron, and B vitamins. Pork is also a good source of selenium, which may help protect against cancer.

10. Beef

Beef is an excellent source of protein. Not only is it high in quality protein, but it’s also affordable. One four-ounce serving of beef provides about 23 grams of protein. That’s more than enough to meet the recommended daily intake for most people. If you’re looking for a slice of meat that will provide a lot of protein in a single serving, beef is a good option.

Some plant-based proteins are just as high in quality as animal-based proteins and are also cheaper. So whether you’re looking for an affordable and high-quality protein source or something specifically vegan or vegetarian-friendly, there are plenty of options available. However, if you’re vegan or vegetarian, other options are available.

how to meet protein goals
How to Meet Protein Goals

How to Meet Protein Goals?

Protein is an essential nutrient for helping to maintain muscle mass and prevent diseases such as osteoporosis. To ensure you’re meeting your protein goals, follow these tips:

Establish a daily protein intake range. Aim to consume between 0.36 and 0.56 grams per pound of body weight each day. It will help you achieve the recommended amount of protein without exceeding your caloric intake.

Choose lean protein sources. Lean proteins contain less saturated fat and cholesterol than their more fatty counterparts, making them a healthier option overall. Some good sources of lean protein include chicken, fish, legumes (such as lentils), tofu, eggs, and low-fat dairy products.

Make sure your protein snacks are nutritious and satisfying. Choose foods high in fibre and healthy fats to help tide you over until your next mealtime. Examples include:

  • Greek yogurt.
  • Whole grain bread and pasta.
  • Nuts and seeds.
  • Sea vegetables such as kelp.

Day 1 Diet Schedule for Protein Intake Monday

Start your day on Monday by drinking a protein-rich beverage like almond or soy milk. Make sure to pack your snacks with plenty of fresh fruits and vegetables to help you reach your daily protein goals. Follow this diet schedule to help get your daily protein goal: Breakfast: oats with peanut butter or almond milk

Lunch: grilled chicken breast with roasted Brussels sprouts and bok choy

Dinner: salmon with asparagus and steamed rice

Day 2 Diet Schedule for Protein Intake Tuesday

This week’s diet schedule for protein intake is as follows:

1. On Tuesday, have a protein shake or meal replacement such as Metabolic Drive Whey Protein Powder or ProSource Ultra-Premium Whey Protein.

2. Throughout the day, try to eat nuts, seeds, and legumes such as black beans, lentils, chickpeas, and split peas. These foods are high in fibre and provide plenty of plant-based proteins.

3. Finally, aim to have at least 75 grams of quality protein in your meals and snacks on Thursday. It can be accomplished by including meatless sources like tofu or edamame in your feeds or grabbing a pack of vegan protein powder supplements to add to your shakes or meals.

Day 3 Diet Schedule for Protein Intake Wednesday

Wednesday’s Diet Schedule for Protein Intake

Breakfast: Scrambled eggs with peppers and onions

Lunch: Double meat pepperoni pizza

Dinner: Grilled chicken with a lemon tarragon sauce

Day 4 Diet Schedule for Protein Intake Thursday

On day four of your protein diet, you should intake 55-60 grams. This will help to meet your daily requirements and support muscle growth. Some good protein sources on Thursday include poultry, fish, eggs, cottage cheese, yogurt, legumes (beans, lentils), and Whey Protein Isolate supplements.

Day 5 Diet Schedule for Protein Intake Friday

On day 5 of the week, it is recommended that you consume 19-36 grams of protein per meal. A protein shake or breakfast sandwich is an excellent way to meet this goal. For lunch, have a grilled chicken and vegetable sandwich or pasta dish. For dinner, choose a beef or fish dish over a chicken dish.

Day 6 Diet Schedule for Protein Intake Saturday

On day 6 of your diet, you should consume around 35 grams of protein. This can be achieved by consuming a variety of foods, including:

  • A protein shake with low sugar or fat content
  • Soups and stews
  • Lean meat or poultry dishes
  • Cheese cubes or slices

Day 7 Diet Schedule for Protein Intake Sunday

On Sunday, you should consume around 68 grams of protein. This can be achieved by including a source of high-quality protein in every meal and taking a protein supplement. A good starting point is to aim for around 25 grams of protein at each meal. If you cannot meet your daily protein goals through food sources alone, consider taking a quality protein supplement. Some recommended accessories include whey, casein, and soy proteins.

What Are the Side-Effects of Excessive Protein Intake?

There are a few potential side effects of consuming excessive amounts of protein. These range from mild to severe and can depend on the individual. The most common side effects of excess protein consumption include the following:

  1. Gastrointestinal problems, such as diarrhea or constipation
  2. Muscle cramps and fatigue
  3. Increased urination
  4. High blood pressure
  5. Kidney damage
  6. Acidosis (a condition characterized by an increase in acidity in the blood)

What Are the Side Effects of a Lack of Protein?

If you’re not getting enough protein, there are some potential side effects. Lack of protein can cause loss of muscle mass, a decrease in energy levels, and even weight gain. It’s essential to make sure you’re getting the recommended amount of protein each day, as not doing so could lead to these consequences.


Protein is an essential part of a healthy diet, and to hit your protein goals. It would help if you were mindful of how much protein you consume daily. If you want to follow a balanced and nutritious diet with plenty of protein, our guide on how to meet protein goals will help you get started. By following our tips, you can easily calculate the amount of protein you need each day and ensure that it is included in your meals.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. Is 1 egg a day enough protein?

Answer: The body needs about 56 grams of protein a day to function properly. That’s about the equivalent of one egg. However, pregnant, breastfeeding, or recovering from surgery may need more than the recommended amount. If you’re unsure how much protein you need, talk to your doctor or nutritionist.

Question 2. Are Oats high in protein?

Answer: Oats are a high-quality source of protein. They contain about 8 grams of protein per cup, about the same as other high-quality protein sources like chicken or eggs. You can meet your daily protein goals with an oats breakfast bowl.

Question 3. Is peanut butter high-protein?

Answer: Peanut butter is an excellent source of protein and other nutrients. One cup of peanut butter has about 21 grams of protein. That’s about the same as an egg or two. Peanut butter is also a good source of magnesium, potassium, and dietary fibre. So, peanut butter can help you meet your protein goals!

Question 4. Do bananas have any protein?

Answer: Bananas are a good source of dietary protein. Per 100 grams, bananas contain 6 grams of protein. This makes them a good option for those looking to meet their daily protein needs. Additionally, bananas are a good source of potassium, vitamin C, and fibre.

Question 5. Is avocado high in protein?

Answer: Avocados are a great source of potassium and Vitamin E, which are essential for maintaining blood pressure. They are also a good source of protein, with around 18 grams in a half-cup. A moderate amount of avocado can help you reach your daily protein goal, which is approximately 46 grams for women and 56 grams for men.

Question 6. Do cucumbers have protein?

Answer: Cucumbers are a vegetable that is high in water and low in protein. However, cucumbers do contain some protein. The most common protein sources in cucumbers are the seeds and the skin. The seeds contain about 8 grams of protein, while the skin contains about 2 grams.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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