How to Actually Hit Your Protein Goals: A Practical Daily Guide
Last Time, We Covered: How Much Protein Do You Actually Need?
In my previous post, we broke down how much protein most healthy adults really need based on the current evidence. As a quick reminder:
Sedentary adults: 0.45–0.6 grams per pound (1.0–1.3 g/kg)
Active individuals: 0.7–1.0 grams per pound (1.6–2.2 g/kg)
Older adults: 0.55–0.9 grams per pound (1.2–2.0 g/kg)
Calorie-restricted diets (fat loss / lean mass preservation): 1.05–1.4 grams per pound of lean body mass (2.3–3.1 g/kg LBM)
For most healthy, active adults, a practical daily range lands between 0.6 and 0.8 grams per pound of total body weight.
But knowing your protein target is one thing — figuring out how to actually eat that much protein every day is where most people struggle.
This post will give you simple, realistic ways to estimate protein portions using real-world foods.
Quick Protein Portion Guide (~25–30g Protein Portions)
The following tables show approximately how much of various common foods you would need to eat to get around 25–30 grams of protein
Animal-Based Sources
| Food | Portion Size | Protein (g) | Calories |
|---|---|---|---|
| Chicken breast (cooked) | 4.5 oz (128g) | 30g | ~200 kcal |
| Salmon filet (cooked) | 4.5 oz (128g) | 30g | ~230 kcal |
| Cod filet (cooked) | 4.5 oz | 30g | ~140 kcal |
| Canned tuna (5 oz can) | 1 can | 32–35g | ~150 kcal |
| Whole eggs | 5 eggs | 30g | ~350 kcal |
| Eggs + egg whites combo | 1 egg + ¾ cup egg whites | 26g | ~160 kcal |
| Lean ground beef (90% lean, cooked) | 4 oz | 28g | ~200 kcal |
| Turkey breast (cooked) | 4 oz | 30g | ~160 kcal |
| Shrimp (cooked) | 5 oz | 30g | ~150 kcal |
| Greek yogurt (nonfat) | 1.5 cups (340g) | 30g | ~150 kcal |
| Cottage cheese (low-fat) | 1.25 cups | 30g | ~180 kcal |
Plant-Based Sources
| Food | Portion Size | Protein (g) | Calories |
|---|---|---|---|
| Firm tofu | 9 oz | 27g | ~250 kcal |
| Tempeh | 5 oz | 30g | ~300 kcal |
| Lentils (cooked) | 1.5 cups | 27g | ~320 kcal |
| Chickpeas (cooked) | 2 cups | 30g | ~480 kcal |
| Seitan | 3 oz | 21g | ~120 kcal |
| Edamame (cooked, shelled) | 1.25 cups | 30g | ~260 kcal |
| Black beans (cooked) | 2 cups | 30g | ~450 kcal |
| Plant milk (protein-fortified) | 2–3 cups | 20–30g | ~120–180 kcal |
| Plant protein powder | 1 scoop | 20–30g | ~100–150 kcal |
Why Is Protein Intake So Hard for Most People?
Most typical meals are heavy on carbs and fat, but relatively low in protein.
People often skip protein at breakfast.
They try to “make up for it” at dinner — and fall short.
Many don’t realize how much protein is actually in a portion of food.
Relying on shakes or bars all day isn’t always realistic or enjoyable.
Simple Formula to Follow
Protein at every meal + 1 high-protein snack = easily hitting your target.
This consistent approach works for most healthy adults and keeps intake steady throughout the day, which may also support better muscle maintenance and satiety.
Final Thoughts
Protein intake doesn’t need to feel complicated or restrictive.
With small adjustments to your daily meals — and a bit of planning — hitting your protein target becomes simple, sustainable, and supports long-term health.
Of course, this guide doesn’t cover every possible food source, medical condition, or dietary scenario — but it provides a simple, evidence-informed starting point to help most healthy adults better meet their protein needs.
Disclaimer: This post is for general informational purposes only and is not medical advice. Always speak with your healthcare provider for personal recommendations.
