140 Gram Protein Meal Plan
Getting adequate protein is essential for building muscle, keeping metabolism revved up, and feeling satiated between meals. For active individuals or those trying to lose weight, intake around 140 grams of protein per day is often recommended.
Designing a meal plan to provide that much protein without excess calories and unhealthy add-ons can be challenging. Read on for tips, meal ideas, and recipes to help you achieve 140 grams of protein intake.
Benefits of 140 Grams of Protein
Why target around 140 grams of protein specifically? Here are some key benefits of this intake level:
- Preserves lean muscle mass when losing weight
- Boosts metabolism to support fat burning
- Keeps you feeling fuller for longer between meals
- Provides energy for exercise and activity
- Speeds up post-workout recovery and muscle repair
Active women should aim for 100-140 grams of protein daily. Active men can target 140-180 grams depending on body size and exercise intensity.
High Protein Food Sources
To realistically get 140+ grams of protein in your diet, focus on including these high protein foods daily:
- Lean meats: chicken, turkey, pork tenderloin
- Fish: salmon, tuna, tilapia, cod
- Eggs and egg whites
- Low-fat dairy: Greek yogurt, cottage cheese
- Tofu and edamame
- Beans, lentils, legumes
- Protein powder
Sample 140 Gram Protein Meal Plan
Here is a sample high protein day with approximately 140 grams of protein:
Breakfast
- Egg white omelet with veggies - 28 grams protein
- Greek yogurt parfait - 15 grams protein
Snack
- Protein bar - 15 grams protein
Lunch
- Tuna salad sandwich on whole grain - 25 grams protein
- Cottage cheese side - 15 grams protein
Snack
- Slim milk and protein powder - 20 grams protein
Dinner
- Grilled chicken breast - 30 grams protein
- Vegetable and bean salad - 12 grams protein
Total: Around 140 grams protein
This sample meal plan provides a good balance of lean proteins, healthy fats, complex carbs, and fiber.
Tips to Get 140 Grams Protein on a Budget
Here are some budget-friendly tips for packing 140 grams of protein into your daily diet:
- Buy eggs, beans, lentils, and Greek yogurt - These are inexpensive protein staples.
- Purchase larger packages of protein - Buying in bulk saves money on items like chicken breasts or fish fillets.
- Use bone-in chicken or chicken thighs - More fat but cheaper than boneless breasts and still good protein.
- Choose tougher/fattier cuts of beef - Flank steak, brisket, or chuck have more protein per dollar than leaner cuts.
- Incorporate protein-rich plant foods - Lentils, beans, tofu and edamame are affordable protein sources.
- Make your own protein snacks or shakes - Cheaper than store-bought protein bars and powders.
With strategic shopping and meal prep, it is totally possible to get 140 grams of protein without breaking the bank.
High Protein Breakfast Options
To kickstart your protein intake first thing in the morning, consider these tasty high protein breakfast choices:
Greek Yogurt Parfaits
Layer Greek yogurt with fresh berries and low-sugar granola. Choose plain, unsweetened yogurt for less sugar. One parfait can provide 15-20 grams protein.
Breakfast Tacos
Wrap eggs, veggies, cheese, beans or lean meat in a whole grain tortilla. Three small tacos can contain 30+ grams protein.
Overnight Oats
Mix oats with milk and Greek yogurt, then chill overnight. Sweeten with a bit of honey and add fruit. One bowl offers 10-15 grams protein.
Tofu Scramble
Saute crumbled tofu with veggies and seasonings for a protein-packed scramble. An 8-ounce tofu block provides about 20 grams protein.
Protein Pancakes
Make pancakes using a scoop or two of protein powder, egg whites, oats and milk. Top with a fruit compote rather than syrup.
High Protein Lunch Ideas
Fuel your afternoon with these protein-rich lunch options providing 25-35 grams protein each:
Tuna and Crackers
Combine canned tuna with avocado mayo, celery, onion and lemon juice. Enjoy with whole grain crackers on the side.
Quinoa Veggie Salad
Cook quinoa, then mix with chickpeas, diced cucumber, bell pepper, tomatoes and balsamic vinaigrette.
Grilled ChickenWrap
Fill a wrap with grilled chicken breast, roasted veggies, greens and a dash of ranch dressing.
Curried Lentils with Rice
Simmer red or brown lentils with tomatoes, garam masala and curry powder. Serve over brown rice.
Chili Mac and Cheese
Combine whole grain pasta, lean ground turkey, diced tomatoes, beans, and low-fat shredded cheese.
High Protein Dinner Recipes
These savory high protein dinner ideas provide around 30 grams protein or more:
Teriyaki Salmon and Asparagus
Brush salmon fillets with teriyaki sauce and bake until flaky. Roast fresh asparagus spears on the side.
Chicken Fajitas
Saute sliced chicken and bell peppers. Wrap in tortillas with sliced avocado and pico de gallo.
Vegetable Fried Rice
Stir fry brown rice with eggs, edamame, carrot, peas, and soy sauce. Sprinkle with sesame seeds.
Shephard’s Pie
Fill a baking dish with sauteed ground turkey, peas, carrots and gravy. Top with creamy mashed potatoes.
Shrimp and Vegetable Pasta
Toss whole grain linguine with sauteed shrimp, zucchini, tomatoes and olive oil. Sprinkle with feta cheese.
Protein-Packed Snacks
Incorporate these 15+ gram protein snack options to help meet your daily protein goal:
- Greek yogurt dip with raw veggies
- Part-skim string cheese
- Hummus with whole grain pita wedges
- Cottage cheese with pineapple
- Hard boiled eggs
- Edamame in the pod
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FAQs
How much protein should I eat daily?
Active individuals trying to build muscle or lose fat often aim for 100-140 grams of protein daily. Adjust based on your body size, activity level, and goals.
What foods are high in protein?
Good sources of protein include eggs, Greek yogurt, cheese, poultry, fish, meat, tofu, beans, lentils, protein powder, edamame and soymilk.
Is 140 grams of protein too much?
For most active adults, 140 grams of protein is safe and beneficial. It’s important to balance it with healthy carbs and fats. Those with kidney issues may need to limit protein.
How can I get 140g protein on a budget?
Buy protein foods in bulk when on sale, choose cheaper cuts of meat, use beans and lentils, and make your own protein snacks and shakes instead of buying them.
Will eating 140g protein help me lose weight?
Eating more protein can boost metabolism, reduce appetite, and preserve muscle mass when losing weight. But you also need a calorie deficit for weight loss.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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