You already got Day 1 by email and found your daily protein target. Days 2 to 7 are below: one short lesson each, with a small action you can take the same day.
This page is general information about everyday eating habits. It is not medical advice.
Table of Contents
- Day 2: Split protein across your meals
- Day 3: Fix breakfast first
- Day 4: Protein on a budget
- Day 5: Prep protein once a week
- Day 6: Snacks that count
- Day 7: Your simple high-protein day
Day 2: Split protein across your meals
Once you have your daily number from Day 1, split it up.
A simple rule: aim for 25 to 35 g of protein at each meal, then fill the gap with a snack.
Example: a 110 g target could be 30 g at breakfast, 35 g at lunch, 35 g at dinner, and a 10 g snack.
Want the science? Read how much protein your body can use per meal.
Action: write your target for each meal.
Day 3: Fix breakfast first
Breakfast is often toast, cereal, or coffee. That is a lot of carbs and very little protein.
Easy 25 g+ breakfasts:
- 1 cup nonfat Greek yogurt (227 g) with berries: about 23 g protein
- 3 eggs scrambled with 1/4 cup cottage cheese: about 25 g protein
- Oatmeal with 1/2 cup liquid egg whites stirred in: about 19 g protein
More ideas: high-protein breakfasts.
Action: pick one breakfast and buy what you need for 3 days.
Day 4: Protein on a budget
Protein does not have to be expensive.
Good value picks (based on US average prices from the Bureau of Labor Statistics): dried beans, eggs, milk, and boneless chicken breast give a lot of protein per dollar.
Buy in bulk, cook once, and use leftovers.
Recipes that keep costs down: cheap high-protein meals.
Action: add one budget protein to your next grocery list.
Day 5: Prep protein once a week
The easiest way to eat enough protein is to have it ready.
A 1-hour prep:
- Bake 2 lb (900 g) chicken breast
- Hard-boil 8 eggs
- Cook a pot of rice or quinoa
- Portion Greek yogurt into small containers
Step-by-step help: high-protein meal prep guide.
Action: put a 1-hour prep block in your calendar this week.
Day 6: Snacks that count
Chips and cookies are easy to grab, but they have little protein.
Protein snacks under 200 calories:
- 1/2 cup low-fat cottage cheese with fruit
- 1 hard-boiled egg and a string cheese
- 1/2 cup shelled edamame
- A single-serve container of Greek yogurt
More: high-protein snacks under 200 calories.
Action: stock two protein snacks at home or at work.
Day 7: Your simple high-protein day
Here is a sample day built from this course:
- Breakfast: Greek yogurt with berries (about 23 g)
- Lunch: chicken, rice, and vegetables (about 35 g)
- Snack: cottage cheese and fruit (about 14 g)
- Dinner: 5 oz (142 g) salmon with a side (about 30 g)
That is about 100 g of protein. Adjust portions to your own target from Day 1.
For full recipes, see our 30 g protein dinner recipes and our high-protein meal plan.