150g protein meal plan: 7 days of real food, no shakes

Hitting 150 g of protein a day sounds like a lot until you divide it up. It's a little over 40 g at each of three meals and about 25 g across two snacks, and once you see that split the shakes become optional. This week has none: no powder, no bars, just eggs, Greek yogurt, cottage cheese, chicken, beef, pork, fish, beans and lentils, with enough rice, pasta, potatoes and tortillas that it still feels like eating. You cook twice, once before Day 1 and once alongside dinner on Day 4, and most meals after that are reheated or assembled. We worked out every meal from the ingredient amounts: each day lands between 147 and 154 g of protein, and calories run from about 1,700 to 2,150, averaging about 1,950.

For: Anyone aiming for about 150 g of protein a day from everyday food instead of shakes · ~1946 cal/day · ~149 g protein/day

Want this week at your own numbers? Tell Cado something like "150 g of protein, about 2,200 calories, no fish" and it builds the week from recipes that fit, rewrites any recipe on request (dairy-free, more protein, bigger portions), shows calories and macros as your day adds up, and turns the plan into one grocery list sorted by aisle that you can send to Instacart. On prep day, say "Hey Cado" for the next step or a timer, hands-free.

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The plan

Day 1

BreakfastFreezer breakfast burrito: 1 large flour tortilla, 2 eggs, ¼ cup egg whites, ¼ cup black beans, 1 oz cheddar, 2 tbsp salsa572 cal · 36 g protein
LunchChicken burrito bowl: 5 oz chicken breast (raw weight), ¾ cup brown rice, ½ cup black beans, ¼ avocado, ¼ cup salsa537 cal · 45 g protein
DinnerSheet-pan salmon: 6 oz salmon (raw weight) with 8 oz baby potatoes and 1½ cups green beans, roasted in 2 tsp olive oil654 cal · 42 g protein
Snack½ cup 2% cottage cheese with ½ cup blueberries134 cal · 12 g protein
Snack2 hard-boiled eggs and an apple250 cal · 13 g protein

Day 2

BreakfastBanana yogurt oats: ½ cup oats cooked in 1 cup 2% milk, topped with 1 cup nonfat Greek yogurt and ½ banana471 cal · 39 g protein
LunchChicken burrito bowl: 5 oz chicken breast (raw weight), ¾ cup brown rice, ½ cup black beans, ¼ avocado, ¼ cup salsa (leftovers)537 cal · 45 g protein
DinnerBeef and lentil ragù: 4 oz 93% lean ground beef (raw weight), ½ cup cooked lentils, ⅔ cup marinara, over 2 oz whole-wheat pasta (dry), with 2 tbsp parmesan609 cal · 45 g protein
Snack¾ cup shelled edamame with flaky salt140 cal · 14 g protein
Snack1 oz beef jerky and a banana220 cal · 11 g protein

Day 3

BreakfastEggs and cottage cheese on toast: 2 slices whole-wheat toast, ¾ cup 2% cottage cheese, 2 eggs fried in 1 tsp olive oil, sliced tomato478 cal · 38 g protein
LunchChicken burrito bowl: 5 oz chicken breast (raw weight), ¾ cup brown rice, ½ cup black beans, ¼ avocado, ¼ cup salsa (leftovers)537 cal · 45 g protein
DinnerShrimp tacos: 6 oz shrimp (raw weight) in 3 corn tortillas with 1 cup shredded cabbage, ¼ avocado, lime and 2 tbsp Greek yogurt400 cal · 43 g protein
Snack½ cup nonfat Greek yogurt with ½ cup strawberries and 1 tsp honey118 cal · 13 g protein
Snack1 mozzarella string cheese stick and 12 almonds154 cal · 9 g protein

Day 4

BreakfastFreezer breakfast burrito: 1 large flour tortilla, 2 eggs, ¼ cup egg whites, ¼ cup black beans, 1 oz cheddar, 2 tbsp salsa572 cal · 36 g protein
LunchBeef and lentil ragù: 4 oz 93% lean ground beef (raw weight), ½ cup cooked lentils, ⅔ cup marinara, over 2 oz whole-wheat pasta (dry), with 2 tbsp parmesan (leftovers)609 cal · 45 g protein
DinnerRoast pork tenderloin (6 oz raw) with 1 medium roasted sweet potato and 1½ cups broccoli, 2 tsp olive oil440 cal · 42 g protein
Snack½ cup 2% cottage cheese with ½ cup blueberries134 cal · 12 g protein
Snack2 hard-boiled eggs and an apple250 cal · 13 g protein

Day 5

BreakfastBanana yogurt oats: ½ cup oats cooked in 1 cup 2% milk, topped with 1 cup nonfat Greek yogurt and ½ banana471 cal · 39 g protein
LunchPork pita: 5 oz sliced roast pork tenderloin (raw weight) in a whole-wheat pita with romaine, cucumber and ¼ cup Greek yogurt with lemon, plus an apple (Day 4 leftovers)474 cal · 45 g protein
DinnerBeef and lentil ragù: 4 oz 93% lean ground beef (raw weight), ½ cup cooked lentils, ⅔ cup marinara, over 2 oz whole-wheat pasta (dry), with 2 tbsp parmesan (from the freezer)609 cal · 45 g protein
Snack¾ cup shelled edamame with flaky salt140 cal · 14 g protein
Snack1 mozzarella string cheese stick and 12 almonds154 cal · 9 g protein

Day 6

BreakfastEggs and cottage cheese on toast: 2 slices whole-wheat toast, ¾ cup 2% cottage cheese, 2 eggs fried in 1 tsp olive oil, sliced tomato478 cal · 38 g protein
LunchTuna and white bean salad: a 5-oz can of light tuna, ½ cup white beans, 1 chopped hard-boiled egg, cucumber, tomato, 2 tsp olive oil and lemon, with 1 whole-wheat pita591 cal · 45 g protein
DinnerSteak and broccoli rice bowl: 5 oz sirloin (raw weight), 1½ cups broccoli, ¾ cup brown rice, soy sauce, garlic and 1 tsp sesame oil460 cal · 40 g protein
Snack½ cup nonfat Greek yogurt with ½ cup strawberries and 1 tsp honey118 cal · 13 g protein
Snack1 oz beef jerky and a banana220 cal · 11 g protein

Day 7

BreakfastFreezer breakfast burrito: 1 large flour tortilla, 2 eggs, ¼ cup egg whites, ¼ cup black beans, 1 oz cheddar, 2 tbsp salsa572 cal · 36 g protein
LunchTuna and white bean salad: a 5-oz can of light tuna, ½ cup white beans, 1 chopped hard-boiled egg, cucumber, tomato, 2 tsp olive oil and lemon, with 1 whole-wheat pita591 cal · 45 g protein
DinnerSheet-pan salmon: 6 oz salmon (raw weight) with 8 oz baby potatoes and 1½ cups green beans, roasted in 2 tsp olive oil654 cal · 42 g protein
Snack½ cup 2% cottage cheese with ½ cup blueberries134 cal · 12 g protein
Snack¾ cup shelled edamame with flaky salt140 cal · 14 g protein

Grocery list

Produce

Baby potatoes, 1 lb
Sweet potato, 1 medium
Green beans, ¾ lb
Broccoli, 2 small crowns
Romaine heart, 1
Cucumber, 1 large
Tomatoes, 3 medium
Shredded cabbage or coleslaw mix, 1 small bag
Avocado, 1
Apples, 3
Bananas, 3
Blueberries, 1 pint
Strawberries, 1 small container
Lemons, 2
Lime, 1
Garlic, 1 head

Meat and fish

Boneless skinless chicken breast, about 1 lb
93% lean ground beef, 1 lb
Pork tenderloin, 1 small (about 12 oz; a bigger one just means spare slices)
Top sirloin steak, 5 oz (buy it mid-week, or freeze it)
Salmon fillets, 12 oz (two 6-oz pieces; freeze the second)
Raw shrimp, peeled and deveined, 6 oz (frozen is fine)
Light tuna in water, 2 (5-oz) cans
Beef jerky, 2 oz

Dairy and eggs

Eggs, 1½ dozen
Liquid egg whites, 1 small carton (you need ¾ cup)
Nonfat plain Greek yogurt, 1 (32-oz) tub
2% cottage cheese, 1 (24-oz) tub
2% milk, 1 quart
Sharp cheddar, 3 oz
Mozzarella string cheese, 2 sticks
Parmesan, grated, about ½ cup

Frozen

Shelled edamame, 1 (16-oz) bag

Bread and tortillas

Large flour tortillas, 3 from a pack
Corn tortillas, 3 from a pack
Whole-wheat pitas, 3 from a pack
Whole-wheat bread, 4 slices

Pantry

Brown rice, 1 cup dry
Rolled oats, 1 cup
Whole-wheat pasta, 6 oz
Brown lentils, ⅔ cup dry
Black beans, 2 (15-oz) cans
White beans, 1 (15-oz) can
Marinara sauce, 1 (24-oz) jar
Salsa, 1 (16-oz) jar
Almonds, 1 oz
Honey
Chili powder and cumin
Olive oil
Toasted sesame oil
Soy sauce

Prep tips

Prep 1, before Day 1 (about 90 minutes): start 1 cup dry brown rice. It makes about 3 cups: three portions for the burrito bowls and ¾ cup to freeze for the Day 6 steak bowl.
Chicken: season 15 oz chicken breast with cumin, chili powder, garlic and salt, roast at 425°F until it reaches 165°F inside (about 18 to 22 minutes), then slice it into three portions for Days 1 to 3.
Ragù: simmer ⅔ cup dry brown lentils in water until tender, about 20 to 25 minutes, and drain. Brown 1 lb ground beef with garlic, add the lentils and the jar of marinara, and simmer 15 minutes. This makes four portions: keep two in the fridge for Day 2 dinner and Day 4 lunch and freeze two, one for Day 5 and one spare for a night you don't want to cook.
Burritos: scramble 6 eggs with ¾ cup egg whites, then divide with the beans, cheddar and salsa across 3 large tortillas. Roll tightly, wrap in foil and freeze. From frozen, take off the foil, wrap in a damp paper towel and microwave 2 to 3 minutes, turning once.
Hard-boil 4 eggs for the Day 1 and Day 4 snacks: cover with cold water, bring to a boil, turn off the heat, cover for 11 minutes, then chill in ice water.
Pasta: on Day 2 cook 4 oz, use half and keep half with the ragù for Day 4's lunch. Cook the last 2 oz fresh on Day 5.
Prep 2, with dinner on Day 4 (about 15 extra minutes): roast the whole pork tenderloin at 425°F for about 20 to 25 minutes, to 145°F inside, and rest it 5 minutes. Eat 6 oz (raw weight) for dinner and slice the rest for the Day 5 pita. Hard-boil 2 more eggs for the tuna salads.
Night before Day 6, move the rice and the steak from the freezer to the fridge. Night before Day 7, do the same with the salmon. Thaw the shrimp the night before Day 3.
Short on one day? Swap meals of about the same protein rather than skipping one. Any lunch here can replace any other, and the snacks are all about 9 to 14 g.

Questions

How do I hit 150g of protein a day?

Split it instead of chasing it. About 35 to 40 g at breakfast, 45 g at lunch, 40 to 45 g at dinner and 25 g across two snacks gets you there. Build each meal around one main protein, like 2 eggs plus egg whites and cheese, or 5 oz of chicken with beans, and let the snacks do real work: cottage cheese, Greek yogurt or edamame all give 12 to 14 g in the portions used here.

What does a 150g protein day look like?

Day 2 of this plan: banana yogurt oats (39 g), a chicken burrito bowl (45 g), beef and lentil ragù with pasta (45 g), ¾ cup edamame (14 g), and beef jerky with a banana (11 g). That comes to about 154 g of protein and 1,980 calories.

Can I eat 150g of protein a day without protein shakes?

Yes. Nothing in this plan is a shake, powder or bar. The protein comes from eggs, dairy, meat, fish, beans and lentils. Shakes are convenient, but you can swap one in for a snack on a busy day if you like.

How much chicken is 150g of protein?

About 1½ lb of raw boneless, skinless chicken breast, going by USDA values of about 22.5 g of protein per 100 g raw. Nobody needs to eat that much in a day, which is why this plan spreads protein across several foods.

How many calories is 150g of protein?

Protein has 4 calories per gram, so 150 g is about 600 calories. In this plan, that is around 30% of the roughly 1,950 calories a day. The rest comes from carbs and fat.

Is 150g of protein a day too much?

It depends on your size, your training and your health. It's far above the general adult recommendation of 0.8 g per kg of body weight, which is a minimum, not a target, and it's within the 1.4 to 2.0 g per kg often suggested for people who exercise regularly if you weigh about 165 to 235 lb. If you're smaller, your target may well be lower. If you have kidney disease, ask your doctor before eating this much protein.

How do I change the calories in this plan?

To eat less, drop the second snack (about 120 to 250 calories) and halve the avocado and oil, then check you're still near your protein target. To eat more, add rice, potatoes, fruit or a bigger pasta portion, which adds calories without changing the protein much.

Can I do this as a vegetarian?

It's harder, because beef, pork, chicken and fish supply most of the protein here. Eggs, dairy, lentils, edamame and tofu can take their place, though you'd need bigger portions. We have a separate high protein vegetarian meal plan on this site to start from.

Calories and protein are estimates calculated from USDA nutrient values for the portions listed (raw weights for meat and fish; spices, herbs and garlic not counted). Brands and exact amounts will vary. This is a general eating plan, not medical advice, and 150 g of protein isn't the right target for everyone. If you have kidney disease or another health condition, or are pregnant or breastfeeding, talk to your doctor or a registered dietitian before changing how much protein you eat.

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