How to Eat 120 Grams of Protein a Day: Easy High-Protein Meal Plans

Protein is one of the most important macronutrients for your health, especially if you’re an athlete, on a high-protein diet plan, or working toward weight loss goals. Yet, many people struggle to meet their daily protein needs. Whether your goal is 120 grams of protein or simply increasing your protein intake, the right strategies can make hitting your target easier.

The good news? You don’t have to spend hours in the kitchen or eat the same thing daily. With the right planning and easy high-protein meals, you can stay full, support muscle recovery, and maintain energy throughout the day.

In this guide, we’ll break down a 5-day high-protein diet plan to help you reach your protein goals, plus tips for meal prep, weeknight dinners, and recipes with at least 30 grams of protein.

Why Aim for 120 Grams of Protein a Day?

Protein is critical for everyone, but it’s especially important if you’re an athlete or someone looking to maintain or lose weight. Here’s why eating 120 grams of protein (or more) per day could be a game-changer:

1. Supports Muscle Recovery

Protein helps repair and rebuild muscles after exercise, making it essential for endurance athletes and anyone engaging in regular physical activity.

2. Aids Weight Loss

A high-protein diet plan promotes fullness and helps regulate hunger hormones, making it easier to stick to your calorie goals. Plus, protein has a higher thermic effect than carbs or fat, meaning your body burns more calories digesting it.

3. Preserves Lean Body Mass

When reducing calories for weight loss, protein intake is crucial for maintaining muscle mass while losing fat.

4. Sustains Energy Throughout the Day

Including protein in breakfast, lunch, and dinner ensures you feel energized and satisfied all day.

How Much Protein Do You Need?

Your daily protein intake depends on factors, such as body weight, activity level, and goals. For endurance athletes, the general recommendation is: 1.5–2.0 grams of protein per kilogram of body weight.

Example: A 150-pound person (68kg) might need: 102–136 grams of protein per day.

For more on how much protein you need in a day to build muscle, check out this blog post.

5-Day High-Protein Diet Plan

Here’s a 5-day high-protein diet plan to help you hit 120 grams of protein per day. These plans are flexible, so you can swap ingredients or adjust portion sizes to fit your calorie needs.

Day One: Simple and Balanced

Breakfast:

• 2 scrambled eggs + 3 slices of turkey bacon (21g protein)

Snack:

• 1 slice whole-grain toast + 2 tbsp peanut butter (12g protein)

Lunch:

• 1 cup cooked edamame + 1/2 cup trail mix (27g protein)

Snack:

• 1 cup Greek yogurt + fresh berries (17g protein)

Dinner:

• 4 oz baked salmon + roasted broccoli and quinoa (23g protein)

Total Protein: 100+ grams

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Day Two: Protein-Packed Variety

Breakfast:

• 1 cup oatmeal + 2 tbsp peanut butter (14g protein)

Snack:

• 1 cup cottage cheese + carrot sticks (25g protein)

Lunch:

• Grilled chicken breast (4 oz) + 1 cup cooked quinoa (39g protein)

Snack:

• 1 oz almonds (6g protein)

Dinner:

• 4 oz steak + sautéed green beans (28g protein)

Total Protein: 112+ grams

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Day Three: Quick and Tasty

Breakfast:

• 2 chicken sausage links + sautéed spinach (28g protein)

Snack:

• 1 oz beef jerky (9g protein)

Lunch:

• 1 cup tofu + 1 cup wild rice (27g protein)

Snack:

• 1 cup Greek yogurt (26g protein)

Dinner:

• 4 oz white fish (e.g., cod) + steamed vegetables (28g protein)

Total Protein: 118+ grams

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Day Four: Meal Prep Made Easy

Breakfast:

• 3-egg omelet + 1/2 cup oatmeal (21g protein)

Snack:

• Celery sticks + 3 tbsp hummus (4g protein)

Lunch:

• 1 can tuna in water (42g protein)

Snack:

• PB&J sandwich on whole-grain bread (15g protein)

Dinner:

• 4 turkey meatballs with marinara sauce (28g protein)

Total Protein: 110+ grams

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Day Five: Vegetarian High-Protein Diet Plan

Breakfast:

• Black bean omelet + 1/2 cup oatmeal with soy milk (31g protein)

Snack:

• 1 slice toast with almond butter (12g protein)

Lunch:

• 1 cup tempeh + 1 cup quinoa (38g protein)

Snack:

• 1 cup cottage cheese + fresh fruit (26g protein)

Dinner:

• 1 cup lentils or lentil pasta (18g protein)

Total Protein: 115+ grams

Easy High-Protein Recipes

Need some quick inspiration? Try these high-protein recipes that deliver 30 grams of protein or more per serving:

1. Protein-Packed Smoothie

• Blend: 1 scoop whey protein, 1 cup Greek yogurt, 1/2 banana, and 1 cup Fairlife milk.
• Protein: 50g
• I love Thorne’s chocolate whey protein isolate powder (this affiliate link will get you 15% off!)

2. Turkey & Veggie Stir-Fry

• Sauté 1/2 lb ground turkey with bell peppers, onions, and soy sauce.
• Protein: 30g per serving

3. Lentil Soup

• Cook 1 cup lentils with diced tomatoes, carrots, and spinach for a vegetarian-friendly meal.
• Protein: 18–20g per serving

Tips for Meal Prep and Weeknight Dinners

1. Cook in Bulk

Prepare large batches of proteins like chicken, ground turkey, or baked salmon. Divide into portions for easy meals throughout the week.

2. Pre-Portion Snacks

Measure out nuts, trail mix, or beef jerky into single servings so you can grab and go.

3. Keep Frozen Options Handy

Stock your freezer with frozen fish fillets, veggie burgers, or cooked shrimp for quick weeknight dinners.

For more meal prep ideas, read our ultimate meal-prepping guide and our lunch meal prep article!

Protein Sources to Keep in Your Kitchen

Here are some versatile protein sources to keep stocked:

• Animal-Based: Chicken, salmon, tuna, eggs, Greek yogurt, cottage cheese, turkey bacon.
• Plant-Based: Tofu, tempeh, lentils, chickpeas, quinoa, edamame, nuts, seeds.

How to Adjust for Weight Loss

If weight loss is your goal, focus on lean protein sources like chicken breast, egg whites, and fish, and be mindful of portion sizes and overall calories per day. Pair your protein with non-starchy vegetables to create filling, low-calorie meals.

FAQs About High-Protein Diets

1. Can you eat too much protein?

While a high-protein diet is safe for most people, extremely high protein intake can strain the kidneys over time. Stick to recommended ranges based on your body weight and goals.

2. What’s the best snack with 30 grams of protein?

My favorite and fastest snack is 1 cup of Fairlife chocolate milk with a scoop of Thorne’s whey protein isolate powder (15% off affiliate link) blended with ice. It tastes exactly like a Wendy’s chocolate Frosty milkshake and provides 33 grams of protein!

3. Are plant-based proteins as effective as animal-based proteins?

Yes! Pairing complementary plant proteins (e.g., beans and rice) ensures you get all essential amino acids.

The Takeaway

Eating 120 grams of protein a day doesn’t have to be difficult or boring. With a bit of planning, easy high-protein meals, and simple meal prep, you can reach your goals while enjoying delicious food.

Use this high-protein diet plan as your starting point, experiment with different high-protein recipes, and customize your meals to fit your preferences. Whether you’re focused on weight loss, athletic performance, or just boosting your protein intake, the right plan makes all the difference.

Ready to start? Try these ideas today and experience the benefits of a high-protein lifestyle!

And for more personalized help, check out our 1:1 nutrition coaching program that is set up to provide individualized accountability and support for athletes to nail their nutrition for improved body composition, energy, and performance!