Protein is an essential macronutrient, crucial for muscle maintenance, hormone production, immune function, and overall health. Whether you’re trying to build muscle, lose fat, recover from an injury, or simply support a healthy lifestyle, getting enough protein is key. For many people, 85 grams per day is a solid target—adequate for most moderately active adults. But how exactly do you hit that number without feeling overwhelmed or eating nothing but chicken breast?
In this guide, we’ll break down how to consistently consume 85 grams of protein per day, including food examples, meal planning tips, and how to tailor it to your dietary preferences—whether you’re an omnivore, vegetarian, or vegan.
Why 85 Grams of Protein?
The average sedentary adult requires about 0.8 grams of protein per kilogram of body weight. However, active individuals, older adults, and those pursuing fitness goals often need more—ranging from 1.2 to 2.0 grams per kilogram. For someone weighing around 60–75 kg (130–165 lbs), that lands between 72 and 150 grams per day. So, 85 grams is a realistic, moderate target for many people aiming to maintain or slightly increase lean mass.
Protein Basics: Where It Comes From
Protein can come from both animal and plant sources. Here are some high-protein foods, categorized by type:
Animal-Based Sources:
- Chicken breast (100g): ~30g protein
- Eggs (1 large): ~6g protein
- Greek yogurt (170g): ~17g protein
- Tuna (1 can): ~25g protein
- Milk (1 cup): ~8g protein
- Ground beef (85g): ~22g protein
- Cheese (30g): ~7g protein
Plant-Based Sources:
- Lentils (1 cup cooked): ~18g protein
- Chickpeas (1 cup cooked): ~15g protein
- Tofu (100g): ~10g protein
- Tempeh (100g): ~19g protein
- Peanut butter (2 tbsp): ~8g protein
- Quinoa (1 cup cooked): ~8g protein
- Edamame (1 cup): ~17g protein
Sample Daily Meal Plan (85g Protein)
Let’s look at an example day to show how easy it can be to reach 85 grams of protein.
Breakfast: Greek Yogurt Bowl
- 1 cup plain Greek yogurt: 17g
- 2 tbsp chia seeds: 4g
- ½ cup berries, handful of granola: 2g
Total: 23g protein
Snack: Hard-Boiled Eggs & Nuts
- 2 hard-boiled eggs: 12g
- 10 almonds: 2g
Total: 14g protein
Lunch: Chicken and Quinoa Salad
- 100g grilled chicken breast: 30g
- 1 cup cooked quinoa: 8g
- Veggies and olive oil dressing
Total: 38g protein
Dinner: Stir-Fry with Tofu
- 100g tofu: 10g
- Stir-fried vegetables, soy sauce, sesame oil
Total: 10g protein
Daily Total: 85g protein
Tips for Reaching 85g Protein Consistently
1. Distribute Protein Across Meals
Instead of loading up at dinner, try to get 20–30g per meal and 5–10g per snack. This supports better muscle protein synthesis throughout the day.
2. Embrace Protein Snacks
Snacking is a great opportunity to top off your protein intake. Try:
- Greek yogurt or cottage cheese
- Protein shakes or bars
- A handful of nuts and seeds
- Boiled eggs or jerky
3. Use Protein Powders Wisely
Whey, casein, soy, or pea protein powders can help if you’re short on time or appetite. One scoop typically has 20–25g. Add it to smoothies, oatmeal, or even pancake batter.
4. Prep High-Protein Staples
Cook a batch of protein-rich foods ahead of time—like grilled chicken, lentil soup, or hard-boiled eggs—so it’s easy to grab and go.
5. Read Labels
Not all foods advertised as “high-protein” truly are. Check the nutrition label—look for at least 7–10g per serving if you’re depending on it.
Adapting for Dietary Preferences
Vegetarian
Vegetarians can easily meet 85g by combining dairy, eggs, and plant proteins:
- Greek yogurt (17g), eggs (12g), lentils (18g), tofu (10g), almonds (6g), cheese (7g), quinoa (8g), beans (10g)
- Consider a vegetarian protein shake if needed
Vegan
Vegans need to be more intentional with food combining but can still easily meet the target:
- Lentils, chickpeas, beans
- Tofu, tempeh, edamame
- Nuts, seeds, soy milk
- Vegan protein powder (pea, rice, soy)
Sample combo:
- Breakfast smoothie with soy milk and protein powder (25g)
- Lunch tempeh sandwich (19g)
- Snack: hummus and veggies (6g)
- Dinner: lentil curry with quinoa (25g)
- Evening snack: peanut butter on toast (10g)
Total: ~85g
Protein Myths Debunked
❌ “Too much protein is bad for your kidneys.”
Unless you have pre-existing kidney disease, protein does not harm your kidneys. In healthy individuals, high protein intake is safe.
❌ “You can only absorb 30g per meal.”
Your body can digest and absorb much more than 30g. However, it’s most effective to spread it throughout the day for muscle synthesis.
❌ “Plant protein isn’t complete.”
While some plant proteins are low in one or more essential amino acids, eating a variety (like beans and rice) over the course of the day provides all the essential amino acids you need.
Final Thoughts
Hitting 85 grams of protein a day doesn’t require a bodybuilder diet. With a little planning and awareness, you can meet your goal easily through regular foods, smart snacking, and balanced meals. The best part? You don’t have to sacrifice flavor or variety to do it.
Here’s a quick checklist to help:
- ✅ Aim for 20–30g protein per main meal
- ✅ Snack on protein-rich options
- ✅ Include both plant and animal sources
- ✅ Use a protein shake if needed
- ✅ Prep meals with protein in mind
Whether you’re aiming for general wellness, fat loss, or muscle gain, prioritizing protein is one of the smartest moves you can make for your health.