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150g Protein Meal Plan

150 g of protein is the most common "serious" protein target, and it is very achievable from ordinary food. This plan gets there at about 2,000 calories, with no powders required, and shows how to tell if 150 g fits your body weight.

2,000

kcal / day

150g

protein (30% of kcal)

3

days, real recipes

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Your 3-day 2,000 calorie plan

Daily macro totals
DayCaloriesProteinCarbsFat
Day 12,012210g139g66g
Day 22,013174g175g64g
Day 32,006195g169g58g

Day 1

2,012 kcal

210g
Protein
139g
Carbs
66g
Fat

Day 2

2,013 kcal

174g
Protein
175g
Carbs
64g
Fat

Day 3

2,006 kcal

195g
Protein
169g
Carbs
58g
Fat

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Who this plan is for

  • People around 75 to 105 kg (165 to 230 lb) who want to land in the evidence-based protein range.
  • Anyone moving up from roughly 100 g a day and wanting a concrete example of what 150 g looks like.
  • Lifters who want the number without guesswork.

Is 150 g of protein right for your body weight?

Research on people who train puts useful protein at about 1.4 to 2.0 g per kg of body weight per day (ISSN position stand), and gains from extra protein flatten out around 1.6 g per kg (Morton 2018). 150 g falls in that range for a body weight of roughly 75 to 107 kg (165 to 236 lb). If your goal weight is lighter than the range above, a lower protein target (about 1.6 g per kg of body weight) is plenty. More is not harmful for most healthy people but is not clearly better.

Sources: Jager et al. 2017, ISSN position stand on protein and exercise; Morton et al. 2018, meta-analysis of protein supplementation and resistance training (Br J Sports Med).

Not sure of your calories? Start with the TDEE calculator and macro calculator, then tune this plan to your numbers. You can also browse the high-protein recipes behind it.

Frequently asked questions

Is 150 g of protein a day too much?

For most healthy, active adults it is within normal range. 150 g is between 1.4 and 2.0 g per kg for people roughly 75 to 107 kg. If you weigh much less, a lower target already covers you.

How do I eat 150 g of protein without shakes?

Put 30 to 45 g in each of three meals and 15 to 25 g in a snack. This plan does that with chicken, pork tenderloin, tuna, cottage cheese and Greek yogurt.

What calories go with 150 g of protein?

Any calorie level above roughly 1,500 works. This page uses 2,000 kcal; the 1,800 and 2,200 calorie plans keep a similar protein target at different intakes.

Is this plan right for me?

It is a food plan built from tested recipes, not medical advice. If you have kidney disease, are pregnant, have a history of disordered eating, or take medication that depends on diet, check with your doctor or a registered dietitian before changing how much you eat or how much protein you eat.

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