How to eat 90 grams of protein a day?

How to eat 90 grams of protein a day?


Eating enough protein is essential for maintaining a healthy diet and supporting various bodily functions. The recommended daily intake of protein for the average adult is around 0.8 grams per kilogram of body weight. However, for those who are physically active or looking to build muscle, consuming a higher amount of protein, such as 90 grams per day, may be necessary. In this article, we will explore various ways to incorporate 90 grams of protein into your daily diet.

Choosing High-Protein Foods

One of the simplest ways to increase your protein intake is by selecting foods that are naturally high in protein. Some excellent sources include lean meats like chicken, turkey, and fish. A 3-ounce serving of chicken breast provides approximately 26 grams of protein, while a 3-ounce serving of salmon offers around 22 grams. Other animal-based protein sources include eggs, dairy products, and Greek yogurt.

For vegetarians or vegans, plant-based protein options are plentiful. Legumes such as lentils, chickpeas, and black beans are excellent choices, with around 15 grams of protein per cooked cup. Tofu, tempeh, and edamame are also great sources of protein for those following a plant-based diet.

Adding Protein to Meals

To reach your daily protein goal, it’s important to incorporate protein into each meal. Start your day with a protein-rich breakfast by including foods like eggs, Greek yogurt, or protein-packed smoothies. For lunch and dinner, focus on including a lean protein source such as grilled chicken, fish, or tofu. You can also add protein to your meals by incorporating ingredients like quinoa, chia seeds, or hemp seeds, which are all high in protein.

Snacks are another opportunity to boost your protein intake. Opt for snacks like nuts, seeds, or protein bars that provide a good amount of protein without excessive added sugars or unhealthy fats. Greek yogurt with berries or a small serving of cottage cheese are also great protein-rich snack options.

Meal Planning and Tracking

To ensure you are consistently consuming 90 grams of protein per day, it can be helpful to plan your meals in advance. This allows you to make sure each meal contains an adequate amount of protein. Additionally, tracking your protein intake using a food diary or mobile app can help you stay accountable and ensure you are meeting your daily goal.

When planning your meals, consider the protein content of each food item and aim to distribute your protein intake evenly throughout the day. This helps optimize muscle protein synthesis and provides a steady supply of amino acids for your body to utilize.

Supplementing with Protein Powders

For individuals who struggle to meet their protein needs through whole foods alone, protein powders can be a convenient option. Whey protein, casein protein, and plant-based protein powders are widely available and can be easily incorporated into shakes, smoothies, or even baked goods. A typical scoop of protein powder provides around 20-25 grams of protein, making it a convenient way to increase your daily intake.

However, it’s important to note that protein powders should not replace whole foods in your diet. They should be used as a supplement to help you reach your protein goals when necessary.


Consuming 90 grams of protein per day is achievable with proper planning and food choices. Incorporating lean meats, fish, dairy products, legumes, and plant-based protein sources into your meals will help you meet your protein needs. Planning your meals, tracking your protein intake, and using protein powders as supplements when needed can further support your goal of consuming 90 grams of protein daily.


– Mayo Clinic:
– Healthline:
– Academy of Nutrition and Dietetics: