How to hit 150 g of protein
Updated 2026-10-08 - data v2026-10-08.2
A practical 150 g protein day is four meals, not one giant dinner. This sample uses 2,200 kcal with at least 150 g protein, 150 g carbs, and 55 g fat.
The day is generated with the same builder as the home page, on the Lean, budget-flexible mode, so you can open it and change one meal.
Estimates
Sample day
2,200 kcal · protein at least 150 g · 4 meals · fixed seed 150
Meal 1: Greek yogurt with berries
589 kcal · P 67 g · C 40 g · F 19 g · $6.41 est.
Open recipeMeal 2: Turkey sweet-potato hash with lime crema
540 kcal · P 48 g · C 42 g · F 20 g · $3.94 est.
Open recipeMeal 3: Savory oats with egg whites
534 kcal · P 46 g · C 50 g · F 17 g · $3.59 est.
Open recipeMeal 4: Garlic-lemon chicken with broth rice
528 kcal · P 49 g · C 48 g · F 15 g · $3.66 est.
Open recipe
Tips
- Put a protein food on every meal, including breakfast.
- If you are short at night, add a yogurt bowl or a tuna rice bowl instead of a second dinner.
- Liquid calories are optional. These meals hit the target with food.
- Raise or lower the serving multiplier before you add a new recipe.
Recipes for this target
Ranked by Balanced.
Suggested day size is shown above. 6 recipes follow the current mode.
Protein overnight oats
L2 Upgraded8 min total · Taste (placeholder) 7.0
374 kcalest.
- Vegetarian
- High Protein
- Budget
$2.71/servingest.
Level up →Tuna poke-style bowl
L3 Chef-y12 min total · Taste (placeholder) 8.5
435 kcalest.
- Pescatarian
- High Protein
- Budget
$2.97/servingest.
← SimplerProtein cheesecake parfait
L3 Chef-y20 min total · Taste (placeholder) 8.5
369 kcalest.
- Vegetarian
- High Protein
$3.21/servingest.
← SimplerEgg-white scramble with oats
L1 Basic13 min total · Taste (placeholder) 5.5
387 kcalest.
- Vegetarian
- High Protein
- Budget
$2.28/servingest.
Level up →Savory oats with egg whites
L2 Upgraded15 min total · Taste (placeholder) 7.0
382 kcalest.
- Vegetarian
- High Protein
- Budget
$2.57/servingest.
Level up →32 min total · Taste (placeholder) 5.5
527 kcalest.
- High Protein
- Gluten-Free
- Dairy-Free
$3.43/servingest.
Level up →Questions
What should I eat to hit 150 g of protein?
Spread it across four meals. Chicken, turkey, lean beef, eggs, yogurt, tuna, tofu, and shrimp all work. The sample day on this page is one concrete version.
How many calories do I need with 150 g of protein?
Protein alone is 600 kcal. The sample uses 2,200 kcal so carbs and fat still fit. If your minimums add up higher than your calorie target, the builder raises the target.
Can I hit 150 g without eating the same meal twice?
Yes. The builder avoids repeating a base meal while another option exists. Refresh swaps a single slot.
Is 150 g right for me?
This site does not prescribe a target. It builds meals around the minimum you enter. The numbers are estimates, not medical advice.