Eat 5–6 protein-focused meals per day
Include 30–50 grams of protein in each meal
Use chicken breast, turkey, lean beef, fish, eggs, Greek yogurt, cottage cheese, tofu, tempeh, and protein powder
Add protein to breakfast with eggs, Greek yogurt, cottage cheese, or a protein shake
Make lunch and dinner centered on a large lean protein serving
Use protein snacks like jerky, tuna packets, edamame, string cheese, or protein bars
Drink one or two protein shakes daily if needed
Track protein intake with a food scale or nutrition app
Choose high-protein foods over low-protein snacks
Build meals around protein first, then add carbs and fats
Combine animal and plant proteins to reach the target
Plan your day so each meal contributes toward the 200-gram goal
Adjust portion sizes until your daily total reaches 200 grams
Spread protein evenly across the day instead of eating it all at once