Wanna build more muscle, be less hungry, and recover faster?
Learning how to eat 200 grams of protein a day will give you these benefits...
High protein diets are essential to muscle growth, maintaining lean body mass during weight loss, and feeling amazing.
Before we get into the detailed breakdown - here's a list of the best high-protein foods to eat daily to get 200 grams of protein:
- Eggs
- Soy products like tofu and tempeh
- Dairy products like milk, cheese, and greek yogurt
- Fish and seafood like salmon, tuna, shrimp and crab
- Nuts/nut butters like almonds, walnuts or peanut butter
- Lean meat and poultry like chicken breast, turkey and beef
Depending on your goals - some high-protein, foods are better than others.
For example:
I eat chicken breast 80% of the time.
Chicken breast is the leanest meat out here - it's perfect for cutting calories or bulking.
However - nuts and nut butters are high in fat and calories.
Meaning - nuts and nut butters are great if you wanna add more calories to your day but they're terrible if you wanna lose weight or cut calories.
You'll learn exactly how to eat 200 grams of protein in this article.
I'll share an example meal plan you can use to get more protein without thinking too hard.
You'll also discover:
- Who should be eating 200 grams of protein per day
- Is eating 200 grams of protein safe or too much?
- Can I eat 200 grams of protein in one setting?
- How much protein do I really need?
And more...
Let's get into it:
How to eat 200 grams of protein a day
Following these 4 rules makes eating a high-protein diet easy.
1. Eat more lean meat
Want more protein?
Eat more lean meat - it's that simple.
Most of your protein should come from lean meats - unless you're vegetarian or vegan.
If you're vegetarian or vegan - you're living life on hard mode and raising your protein intake will be harder - but not impossible.
Eating lean meats like chicken breast adds more protein to your diet while keeping your calories low.
This is perfect if you wanna maintain lean muscle mass or lower your body weight.
2. Plan your meals in advance and eat protein in every meal
Use MyFitnessPal, or whatever meal tracker you prefer, to plan your meals.
Plan your meals in the morning or the night before.
Planning your meals makes it easy to control your protein intake and prevents you from missing your protein target.
Failing to plan = planning to fail.
3. Track your protein intake throughout the day
Planning your meals is only one part of your protein-tracking journey.
Tracking your protein intake throughout the day is essential too.
For example:
You've planned to eat this for dinner:
- 200g chicken breast
- 300g potatoes
- 2 tablespoons oil
However - you weigh your ingredients and the numbers are off.
You have:
- 170g chicken breast
- 346g potatoes
- 2 tablespoons oil
At this point - you need to update your plan to reflect the actual amounts you've weighed.
If this means you haven't hit your protein goal for the day - you can adjust and add another scoop of whey protein powder to your protein shake later on.
Planning + tracking keeps you on the right path to reach your goals.
4. Split your daily protein intake over 3-5 meals
A high-protein diet makes you less hungry because protein is satiating.
This makes it hard to eat loads of protein in a single meal.
It's much easier on you and your body to split your protein intake throughout the day.
Aim for about 50g of protein per meal.
Eat 3 meals + a protein shake and you've hit your target of 200 grams of protein.
Whole foods vs protein powder & supplements
According to a study published in Nutrition Journal, whole foods provide equal, if not better, muscle-building benefits compared to protein shakes and supplements.
The researchers compared the muscle-building effects of whole foods, like beef and chicken, versus protein supplements like whey and soy.
They found that subjects who consumed whole foods had better muscle growth over time.
This means:
It's better to eat whole foods instead of protein shakes when you can.
However - protein shakes are a great and affordable substitute for lean meats.
So use protein shakes and supplementation - but focus on getting more protein from whole foods when you can.
Who should be eating 200 grams of protein per day?
The people who should be eating 200 grams of protein per day are:
People who weigh 250 lbs of lean body mass
People who weigh 200 lbs of lean body mass
If you weigh less than 200 lbs = you don't need 200 grams of protein per day.
However - eating a little more protein than you need won't hurt you.
And - eating high-protein foods stops you from feeling hungry - so it helps with dieting.
Why should people who weigh 200lbs + the ones who should be eating 200 grams of protein?
Here's why:
How much protein do you really need?
You only need to consume 0.8g - 1g per 1lb of body weight to build muscle.
Proof:
According to a study in the Journal of the International Society of Sports Nutrition, the optimal protein intake for muscle synthesis falls within the range of 0.8 to 1.0 grams per pound of body weight.
Is eating 200 grams of protein safe or too much?
Eating 200 grams of protein is safe for most people over about 120 lbs.
How much protein is too much?
An article in the Food and Function Journal states that the tolerable upper limit for protein intake is 3.5 grams of protein per 1kg of body weight.
Consuming more protein than this on a regular basis can lead to digestive, renal, and vascular abnormalities.
So don't over do it.
More protein doesn't mean more muscle. Aim for 1 g per 1lb of body weight and you'll have enough.
Can I eat 200 grams of protein in one sitting?
Yes - but I wouldn't recommend it.
Eating 200 grams of protein in one sitting isn't the most effective way to fuel your body. Our bodies are designed to break down and absorb protein over a period of time rather than in one huge hit.
Eating large amounts of protein in one sitting can lead to digestive issues and other uncomfortable side effects.
Also - spreading your protein consumption throughout your meals can optimize muscle protein synthesis, helping you to build, repair, and maintain muscle mass more effectively.
Example 200g protein day meal plan
This is a 2000 calorie, high-protein diet with over 200 grams of protein.
This is perfect for men trying to lose weight and build muscle at the same time.
If you're not aiming for weight loss - you can eat even more food.
Breakfast:
Oats + PB fit + honey + coffee mate
This is my go-to breakfast when I'm cutting and keeping my calories low.
A burst of carbs in the morning helps fuel my workouts.
Macros:
Protein: 16g
Carbs: 48g
Fats: 9g
Calories: 341
Lunch:
Chicken sausages + Cheese Omellete (4 eggs + cheese + butter)
This is a delicious high-protein lunch that stops me from getting hungry before dinner.
Macros:
Protein: 75g
Carbs: 9g
Fats: 50g
Calories: 772
Dinner:
Chicken breast + Air fried potatoes
I don't track the seasonings or gravy for this meal.
This is the perfect dinner for me - because I love roast dinners and I can eat them every day without getting sick of it.
To keep calories low - I use fry-light spray oil instead of real oil.
And I air-fry the roast potatoes instead of roasting them.
Macros:
Protein: 54g
Carbs: 40g
Fats: 3g
Calories: 407
Snack 1:
Greek yoghurt + PB fit + grapes
Delicious low calorie, high protein snacks are essential for staying sane and enjoying a cutting diet.
This is my go-to snack whenever I want something sweet but healthy.
Macros:
Protein: 21g
Carbs: 44g
Fats: 12g
Calories: 369
Snack 2:
Protein Shake = 2 scoops
Protein shakes are essential to get 200 grams of protein in while keeping calories close to 2000.
Whey protein is an easy and affordable way to add extra protein to your diet.
Macros:
Protein: 40g
Carbs: 3g
Fats: 4g
Calories: 204
Total Macros & Calories:
Macros:
Protein: 206g
Carbs: 144g
Fats: 78g
Calories: 2093
What is the best high protein meal plan?
The best high-protein meal plan is the meal plan you enjoy and can stick to.
Hate protein powder?
A meal plan full of whey protein powder is gonna be a nightmare for you.
Wanna lower your body weight?
A meal plan with less calories and more lean meats is the best choice.
Wanna bulk and raise your body weight?
Snacking on nuts and greek yogurt will work wonders.
The best way to build your meal plan is to do this:
Find 5 meals with at least 50 grams of protein.
Rotate these meals every day.
Repeat until you're bored - then find more meals.
Don't have time to cook meals every day?
You can meal prep and freeze your meals too.
But be warned - meal prep foods taste worse than freshly cooked meals.
Conclusion
Getting enough protein in your diet is easy when you understand the basics.
Lean meats + protein shakes will do most of the job.
If you need extra protein but you wanna keep your calories low:
Add more lean meats + protein shakes while cutting down carbs and fats.
Create simple and easy-to-cook meals with at least 50 grams of protein 0 then keep rotating those meals.
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FAQ
Q: Will I gain muscle if I eat 200 grams of protein a day?
A: Eating 200 grams of protein a day doesn't guarantee muscle gain. Protein is essential for muscle growth - but drinking protein powder all day without following a good workout plan is a waste of your time.
Good diet + good workout plan + progressive overload = muscle growth.
Q: Can your body absorb 200g of protein a day?
A: The body's ability to absorb protein depends on various factors, including overall protein intake, individual metabolism, and protein source.
Generally, consuming excessive protein beyond the body's needs may not result in additional benefits and can strain the kidneys. It is recommended to consult with a healthcare professional or nutritionist to determine the optimal protein intake for your specific goals and needs.
References:
- 'The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance', Nutrition Journal, Available at: <https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-86/> (Accessed: September 8, 2023).
- 'Dietary protein to maximize resistance training: a review and examination of protein spread and change theories', Journal of the International Society of Sports Nutrition, Available at: <https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-42/> (Accessed: September 8, 2023).
- 'Dietary protein to maximize resistance training: a review and examination of protein spread and change theories', Journal of the International Society of Sports Nutrition, Available at: <https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-42/> (Accessed: September 8, 2023).
- 'Dietary protein intake and human health', Food and Function Journal, Available at: <https://pubs.rsc.org/en/content/articlelanding/2016/FO/C5FO01530H#!divRelatedContent&articles/>(Accessed: September 8, 2023).
