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200g Protein Meal Plan

200 g of protein is a bodybuilder-sized target. This plan gets there at about 2,600 calories from real recipes, spread across five eating occasions, and is upfront about who actually needs it.

2,600

kcal / day

200g

protein (31% of kcal)

3

days, real recipes

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Your 3-day 2,600 calorie plan

Daily macro totals
DayCaloriesProteinCarbsFat
Day 12,596274g177g90g
Day 22,565265g158g92g
Day 32,599261g162g98g

Day 1

2,596 kcal

274g
Protein
177g
Carbs
90g
Fat

Day 2

2,565 kcal

265g
Protein
158g
Carbs
92g
Fat

Day 3

2,599 kcal

261g
Protein
162g
Carbs
98g
Fat

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Who this plan is for

  • Large lifters (roughly 100 to 140 kg, or 220 to 310 lb) where 200 g is in the standard range.
  • People on a high-calorie lean bulk who want protein to keep pace.
  • Anyone curious what 200 g of food protein looks like on a plate.

Is 200 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). 200 g falls in that range for a body weight of roughly 100 to 143 kg (220 to 315 lb). For most people under about 100 kg, 200 g is above the 2.0 g/kg range the research supports. It is a ceiling you can aim for, not a requirement.

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 200 g of protein a day safe?

For healthy adults it is generally considered tolerable, but evidence of extra benefit above about 1.6 g per kg is weak. People with kidney disease should talk to their doctor before eating this much.

How many calories do I need for 200 g of protein?

From whole food, practically 2,300 kcal or more. This plan uses 2,600. Below that, the meal planner flags that protein shakes would be needed to close the gap.

Can I get this without protein powder?

Yes, that is what this plan shows. Cottage cheese, Greek yogurt, chicken, pork tenderloin and tuna do the heavy lifting.

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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