What Does 130 Grams of Protein Look Like? Meal Plan Ideas

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Experts weigh in to help you hit your daily target
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Eating more protein is one way to improve your health when trying to build muscle or lose weight. But what does 130 grams of protein look like? Keep reading to find everything you’ll need to hit your target. We’ve included a 6-day meal plan, along with a list of foods that are high in protein, plus tips you can use to reach 130 grams of protein a day. We’ve also spoken to personal trainers, health coaches, and nutritionists for their input on achieving your protein goals while staying safe and healthy.

Getting 130 Grams of Protein Daily

  • Certified personal trainer and nutritionist Pete Cerqua suggests spacing out your daily protein intake amount across all of your meals.
  • Aim for 5 meals (~26 grams of protein each) per day, or 3 meals (~35–45 grams) and one snack (~15–25 grams) per day.
  • Include high-quality protein-rich foods in your diet, including lean meats, poultry, fish, tofu, eggs, quinoa, and cottage cheese.
Section 1 of 4:

6 Day Meal Plan to Get 130 Grams of Protein a Day

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  1. Step 1 Day 1
    • Breakfast: Protein overnight oats – 2 cups (237 mL) of milk, 16 oz. (453 g) of rolled oats, 1/2 a cup (118 mL) of peanut butter, 1–2 scoops of vanilla protein powder, and 1 tbsp (14 mL) of honey = 41 grams of protein[1]
    • Lunch: Steak protein bowl with 4 oz. (.113 kg) of chopped steak, 1 scrambled egg, asparagus, arugula, red onions, and 2.7 oz. (76 g) of brown rice = 38 grams of protein[2]
    • Dinner: 6 oz. (170 grams) of baked salmon with herbs, lemon, and 8 oz. (226 g) steamed broccoli = 36 grams of protein
    • Snack: 3 hard-boiled eggs = 18 grams of protein
    • Total Daily Protein: About 133 grams

    Meet the wikiHow Experts

    Danny Gordon is a certified personal trainer with over 20 years of experience in personal training.

    Pete Cerqua is a certified personal trainer and nutritionist with over 20 years of experience.

    Theresa Fitzpatrick, LMSW, is a certified holistic health coach helping women lose weight and gain confidence.

    Adrienne Youdim is a nutrition doctor with over 15 years of experience specializing in a holistic approach to nutrition.

    Lyssandra Guerra is a certified nutrition & wellness consultant with over 5 years of nutrition coaching experience.

  2. 2
    Day 2
    • Breakfast: Greek yogurt parfait bowl – 3/4 cup (117 mL) of Greek yogurt, 2 tablespoons (30 g) of chia seeds, 1/2 a peach, 2 oz. (56 kg) of cherries, 1 oz. (28 grams) of almonds, 2 oz. (56 kg) of blueberries, 1/2 oz. (14 g) of pumpkin seeds = 30 grams of protein[3]
    • Lunch: Stir-fry shrimp with vegetables, including 6 oz. (.17 kg) of shrimp = 34 grams of protein[4]
    • Dinner: 4 oz. (.113 kg) grilled chicken breast and 2 medium-sized roasted sweet potatoes, cubed = 49 grams of protein[5]
    • Snack: 2 sticks of low-fat string cheese and 2 oz. (57 g) of almonds = 20 grams of protein
    • Total Daily Protein: About 133 grams
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  3. 3
    Day 3
    • Breakfast: 8 peanut butter protein energy balls – 24 oz. (680 g) of rolled oats, 4 oz. (113 g) of vanilla protein powder, 8 oz. (236 mL) of peanut butter, 4 oz. (118 mL) maple syrup = 48 grams of protein[6]
    • Lunch: Asian tofu salad – 14 oz. (397 g) of tofu, 8 oz. (226 g) of bean sprouts, topped with radishes, cucumbers, spinach, pineapple, and vinaigrette = 24 grams of protein[7]
    • Dinner: 4 oz. (113 g) grilled chicken with 8 oz. (226 g) of brown rice and 8 oz. (226 g) of steamed broccoli = 40 grams of protein
    • Snack: 3 hard-boiled eggs = 18 grams of protein
    • Total Daily Protein: About 133 grams
  4. 4
    Day 4
    • Breakfast: 12 oz. (354 mL) of cottage cheese with sliced peaches = 40 grams of protein[8]
    • Lunch: 6 oz. (170 g) grilled tuna with a hard-boiled egg and mixed greens = 47 grams of protein[9]
    • Dinner: Ground beef and zucchini stir fry – 1 lb. (.45 kg) of ground lean beef, 2 medium-sized zucchini sliced, garlic, ginger, sesame oil, rice wine vinegar, and soy sauce = 23 grams of protein[10]
    • Snack: Protein bar = about 20 grams of protein, depending on the brand
    • Total Daily Protein: About 130 grams
  5. 5
    Day 5
    • Breakfast: Berry protein shake – 2 1/2 scoops vanilla whey protein powder, 8 oz. (226 g) of frozen mixed berries, 3/4 cup (177 mL) of water, 1/4 cup (177 mL) of Greek yogurt, and 1 oz. (30 g) of chia seeds = 32 grams of protein[11]
    • Lunch: Southwest chicken quinoa bowl – 6 oz. (170 grams) shredded chicken, 2 oz. (56 g) of quinoa, 4 oz. (113 g) of black beans, cherry tomatoes, 1/2 an avocado, 2 tbsp (30 g) of feta cheese, 1/4 cup (60 mL) of Greek yogurt, 1 tsp (4.9 mL) of olive oil, lime, and cilantro = 36 grams of protein[12]
    • Dinner: Turkey burger with 4 oz. (113 g) ground turkey, 6 oz. (170 g) of 3-bean salad = 36 grams of protein[13]
    • Snack: 1 cup edamame with 1 oz. (28 grams) chicken or turkey jerky = 27 grams of protein
    • Total Daily Protein: About 131 grams
  6. 6
    Day 6
    • Breakfast: 4 scrambled eggs and 4 oz. (1/2 cup) of Greek yogurt = 42 grams of protein
    • Lunch: Turkey and avocado wrap – 3 oz. (85 grams) of turkey, 1/2 avocado, 2 tbsp (30 mL) of Greek yogurt, tomato, and lettuce in a tortilla = 33 grams of protein[14]
    • Dinner: 8 oz. (227 g) of baked cod with a side of asparagus = 45 grams of protein
    • Snack: 1 apple with 4 tbsp (60 mL) of peanut butter = 16 grams of protein
    • Total Daily Protein: About 136 grams
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Section 2 of 4:

Foods That Are High in Protein

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  1. 1
    Lean meats & fish It’s simple to focus your meals around a lean meat or fish protein source, and increase the serving size as needed. Use lean cuts so you don’t add in too many calories or too much fat. Also note that white meat chicken tends to have a bit more protein than dark meat chicken, for example.[15]
    • Chicken breast: 35 g (per 4 oz (113 g) serving)
    • Ground turkey: 22 g (per 4 oz (113 g) serving)
    • Beef:
      • Lean ground beef: 16 g (per 4 oz (113 g) serving)
      • Sirloin steak: 35 g (per 4 oz (113 g) serving)
    • Pork loin: 35 g (per 4 oz (113 g) serving)
    • Fish:
      • Tuna: 40 g (per 4 oz (113 g) serving)
      • Tilapia: 23 g (per 4 oz (113 g) serving)
      • Salmon: 22 g (per 4 oz (113 g) serving)
      • Cod: 20 g (per 4 oz (113 g) serving)
    • Avoid eating the same source of protein week in and week out. Certified nutrition consultant Lyssandra Guerra states that "alternating foods will help you not to buy the same things over and over again, and help you develop new taste buds for food."[16]
  2. 2
    Eggs & dairy products Eggs are the ideal way to include added protein in dishes like tofu, chicken, or beef protein bowls, or on top of avocado toast. Start your day with a higher number of eggs (for example, 4 eggs = 24 grams of protein) to boost your protein early in the day. Add cheese or yogurt to your breakfast, lunch, or dinner.[17]
    • Eggs: 6 g per egg
    • Milk: 4 g (per 4 oz (118 mL) serving)
    • Cheese (per 1 oz (28 g) serving):
      • Low-fat cottage cheese: 11-12 g
      • Parmesan: 10.1 g
      • Cheddar: 7 g
      • Gruyere: 8.5 g
      • Swiss: 7.7 g
      • Edam: 7.1 g
      • Mozzarella: 7.9 g
    • Greek yogurt: 11 g (per 4 oz (118 mL) serving)
  3. 3
    Plant-based & other sources Beans, legumes, and lentils are known for their higher protein content, while remaining relatively low in fat and calories. They also provide the feeling of fullness you need to get through your day. Nuts and seeds also make great high-protein snacks or as a topping on oatmeal, granola, or yogurt.[18]
    • Peanut butter: 7 g (per 1 oz (30 mL) serving)
    • Tofu: 9 g (per 4 oz (113 g) serving)
    • Beans: 8 g (per 4 oz (113 g) serving)
    • Lentils: 9 g (per 4 oz (113 g) serving)
    • Quinoa: 6 g (per 4 oz (113 g) serving)
    • Nuts: (per 4 oz (113 g) serving):
      • Almonds: 14 g
      • Cashews: 10 g
    • Seeds (per 1 oz (28 g) serving):
      • Hemp seeds: 9 g
      • Pumpkin: 8 g
      • Sunflower: 5.36 g
      • Flax: 5.19 g
      • Chia: 4.68 g
  4. 4
    Protein powders Whether you make a protein smoothie in the morning or as a post-dinner snack, protein powder is one of the easiest ways to include additional protein in your diet. You can also add a scoop of protein powder to overnight oats or yogurt to increase your grams per day.[19] .
    • Whey: 20-24 g per serving
    • Collagen: 15-20 g per serving
    • Soy: 13-27 g per serving. Certified personal trainer Monica Morris notes that “soy protein has a processing rate of 40 grams per hour.”[20]
    • Pea: 15-25 g per serving
    • Hemp: 15-22 g per serving
    EXPERT TIP
    Danny Gordon

    Danny Gordon

    Certified Personal Trainer
    Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).
    Danny Gordon
    Danny Gordon
    Certified Personal Trainer

    Put your meal plan together using healthy sources of protein. Protein sources include dairy, eggs, soybeans, chicken breast, and tuna, and can help promote lean muscle in the body.

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Section 3 of 4:

Tips for Hitting 130 Grams of Protein a Day

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  1. Step 1 Divide 130 grams of protein into 3 to 4 meals.
    Cerqua suggests “spacing out your daily protein amount, whether you have 3 or more meals throughout the day.”[21] Spacing out your protein allows you to have enough amino acids throughout the day and boost muscle protein synthesis, so your body has a better chance of building muscle.[22]
    • You can tailor your meal plan if you decide to increase or decrease your protein intake anywhere from 100 or 120 grams to 140, 150, or even 200 grams a day.
  2. 2
    Buy high-protein ingredients you can use for meal prep. According to certified holistic health coach Theresa Fitzpatrick, “having the right amount of protein is vital to feel satisfied after a meal, as long as you pick sources with less sodium, less fat, less sugar, and chemicals.”[23] Nutrition doctor Adrienne Youdim, MD, suggests “making a dozen hard-boiled eggs on a Sunday to throw into meals throughout the week, buying a pre-cooked rotisserie chicken to have as a go-to, or pre-cooking different types of high-protein grains for the week, like quinoa or farro.”[24] Here are some other high-protein ingredients to shop for:
    • Chicken breasts
    • Lean cuts of steak
    • Ground turkey or chicken
    • Pork tenderloin
    • Salmon
    • Eggs
    • Cottage cheese
    • Greek yoghurt
    • Green vegetables (spinach, kale, green beans)
    • Beans
    • Quinoa
    • Protein powder
    • Guerra believes that “the best way to transition is to go slow and not try to make a whole lifestyle change within 24 hours. Create meals around what you really enjoy.”[25]
  3. 3
    Include protein after your morning workout. Not only will you feel fuller throughout the day, but you’ll have the amino acids needed to help repair any micro-tears that exercising may have caused in your muscle fibers. It may also help you recover quickly and experience reduced muscle soreness.[26]
    • Aim for about 30 grams of protein at breakfast to help you reach your goal.
    • Staying hydrated is also important after a workout or for any meal plan you follow.
  4. 4
    Avoid oversnacking. Try not to snack too much over the course of a day. If you know you’re an after-dinner snacker, keep your main snack to that time of day. If the post-lunch slump is when you crave snacks the most, snack then. Try not to reach for snacks every time you feel the urge to eat. You can help your cravings by evenly spacing out your main meals.[27]
  5. 5
    Keep it simple. Don’t overthink your 130 grams of protein a day plan. Try different combinations for your meals, and consider switching up the added sources of protein you choose as you adjust. Youdim believes you should stay focused on “putting time and intention towards your own well-being” and take it one day at a time![28]
    EXPERT TIP
    Adrienne Youdim, MD

    Adrienne Youdim, MD

    Board Certified Internist
    Dr. Adrienne Youdim is a Board Certified Internist specializing in medical weight loss and nutrition and the founder and creator of Dehl Nutrition - a line of functional nutritional bars and supplements. With over 15 years of experience, Dr. Youdim uses a holistic approach to nutrition that blends lifestyle changes and evidence-based medicine. Dr. Youdim holds a BA from the University of California, Los Angeles (UCLA) and an MD from the University of California, San Diego (UCSD). She completed her residency training and fellowship at Cedars-Sinai. Dr. Youdim holds multiple board certifications awarded by the American Board of Internal Medicine, the National Board of Physician Nutrition Specialists, and the American Board of Obesity Medicine. She is also a Fellow of the American College of Physicians. Dr. Youdim is an Associate Professor of Medicine at UCLA David Geffen School of Medicine and an Assistant Professor of Medicine at Cedars-Sinai Medical Center. She has been featured on CBS News, Fox News, Dr. Oz, National Public Radio, W Magazine, and the Los Angeles Times.
    Adrienne Youdim, MD
    Adrienne Youdim, MD
    Board Certified Internist

    Set aside a few hours to meal prep for the week. Make your meal prep time something that you do every week, just like you get yourself ready for the work week.

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Section 4 of 4:

How much protein do you really need per day?

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  1. Step 1 Protein should make up 10% to 35% of your daily calories.
    For example, if you consume 2,000 calories a day, 200 to 700 of those calories (50 to 175 grams) should come from protein. Gordon agrees that “eating .8 grams of protein per pound of body weight” is the recommended dietary allowance, especially if you want to “gain more lean muscle in the body."[31]
    • For example, a person weighing 165 pounds (75 kilograms) should consume 60 grams of protein per day, using this formula:
      • Body Weight (kg) x 0.8 = Daily Protein Target (g)
      • Divide your weight in pounds by 2.2 to convert it to kilograms.
    • When calculating your protein intake, Cerqua recommends "including at least 50% protein in each meal. The other 50% will be composed of approximately 40% carbohydrates and 10% fat. The high ratio of protein is what's needed for building muscle and burning fat."[32]
  2. 2
    Factors like age, sex, and health conditions can affect your necessary protein levels. Some older adults may need more protein; women typically require less protein than men. A high-protein diet can be risky for anyone with chronic kidney or heart disease.[33]
    • Be sure to consult with a doctor or registered dietician to help you decide on the right protein amount to fit your body’s needs.
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References

  1. ↑ https://nourishedwithjessica.com/peanut-butter-overnight-oats/
  2. ↑ https://www.theorganickitchen.org/easy-steak-protein-bowl/
  3. ↑ https://www.dashofjazz.com/greek-yogurt-parfait-bowl/#recipe
  4. ↑ https://reverse.health/blog/7-day-protein-diet-plan-for-weight-loss
  5. ↑ https://www.simplyrecipes.com/roasted-chicken-and-sweet-potatoes-recipe-11807490
  6. ↑ https://thebigmansworld.com/protein-energy-balls/#wprm-recipe-container-29312
  7. ↑ https://hurrythefoodup.com/asian-tofu-salad/
  8. ↑ https://reverse.health/blog/7-day-protein-diet-plan-for-weight-loss
  9. ↑ https://reverse.health/blog/7-day-protein-diet-plan-for-weight-loss
  1. ↑ https://www.radianthealthmag.com/ground-beef-and-zucchini-stir-fry/
  2. ↑ https://experiencelife.lifetime.life/recipe/berry-protein-shake/
  3. ↑ https://styleblueprint.com/everyday/recipe-high-protein-fiber-chicken-quinoa-bowl/
  4. ↑ https://extension.wsu.edu/efnep/2022/06/09/3-bean-salad/
  5. ↑ https://diabetesfoodhub.org/recipes/turkey-and-avocado-wrap
  6. ↑ https://www.allinahealth.org/health-conditions-and-treatments/eat-healthy/nutrition-basics/protein/meat-poultry-and-fish
  7. ↑ Lyssandra Guerra. Certified Nutrition Consultant. Expert Interview
  8. ↑ https://www.hopkinsmedicine.org/-/media/bariatrics/nutrition_protein_content_common_foods.pdf
  9. ↑ https://www.hopkinsmedicine.org/-/media/bariatrics/nutrition_protein_content_common_foods.pdf
  10. ↑ https://www.hopkinsmedicine.org/-/media/bariatrics/nutrition-suggested-protein-supplements.pdf
  11. ↑ Monica Morris. Certified Personal Trainer. Expert Interview
  12. ↑ Pete Cerqua. Certified Personal Trainer & Nutritionist. Expert Interview
  13. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein
  14. ↑ Theresa Fitzpatrick, LMSW. Certified Holistic Health Coach. Expert Interview
  15. ↑ Adrienne Youdim, MD. Nutrition Doctor. Expert Interview
  16. ↑ Lyssandra Guerra. Certified Nutrition Consultant. Expert Interview
  17. ↑ https://www.bhf.org.uk/how-you-can-help/events/nutrition-for-sporting-events/protein-and-exercise
  18. ↑ https://www.bhf.org.uk/how-you-can-help/events/nutrition-for-sporting-events/protein-and-exercise
  19. ↑ Adrienne Youdim, MD. Nutrition Doctor. Expert Interview
  20. ↑ Lyssandra Guerra. Certified Nutrition Consultant. Expert Interview
  21. ↑ Tara Coleman. Clinical Nutritionist. Expert Interview
  22. ↑ Danny Gordon. Certified Personal Trainer. Expert Interview
  23. ↑ Pete Cerqua. Certified Personal Trainer & Nutritionist. Expert Interview
  24. ↑ https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein

About This Article

Maryana Lucia Vestic, MFA, M.Phil.
Co-authored by:
Maryana Lucia Vestic, MFA, M.Phil.
wikiHow Staff Writer
This article was co-authored by wikiHow staff writer, Maryana Lucia Vestic, MFA, M.Phil.. Maryana Lucia Vestic is a staff writer at wikiHow. She holds a BFA in Film and TV Production from NYU's Tisch School of the Arts, an M.Phil. in Irish Theatre Studies from Trinity College Dublin, and an MFA in Creative Writing (Nonfiction) from The New School. She has published articles for online publications, including Vice (Tonic), Porridge Magazine, and Tasting Table. Maryana writes and edits for the wikiHow content team on a number of topics she loves learning more about while helping others become more knowledgeable. Maryana is an expert in food, drink, cooking, and baking everything under the sun.
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Co-authors: 5
Updated: November 7, 2025
Views: 331
Categories: Protein

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The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Thanks to all authors for creating a page that has been read 331 times.

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