How to add more protein to your diet, meal examples

Last week I posted another blog talking about different ways that you can implement more protein to your daily nutrition. (check it out here) I know for a lot of people it would make more sense to see what that actually looks like throughout the day, meal by meal. That is where this blog comes in.

Because this is a protein focused blog, I will only provide the protein count per meal. Of course, these are just meal ideas (that I am currently eating or have eaten in the past), so feel free to take the protein and implement in to your own meal ideas. Knowing that there are a lot of vegetarians/vegans out there, I did my best to provide you with the appropriate options


  • Breakfast scramble
  • 2 eggs = 14 grams
  • 2 slices of bacon = 6 grams
  • 25 gram of cheddar cheese = 6 grams
  • 1 tomato
  • 1/2 onion
  • 100 grams of spinach = 3 grams

Total amount of protein: 29 grams

Vegan options:

  • 150 grams of Tofu instead of eggs = 12 grams
  • half an avocado instead of bacon = 2 grams
  • 30 grams of cashew nuts – almonds/cashews = 6-7 grams

Snack 1

  • 3 rice cakes – 2 grams or 50 grams of rolled oats = 6-7 grams
  • 30 grams of peanut butter = 10 grams

Total amount of protein: 12-17 grams


Burrito bowl:

  • 150 grams of chicken = 40 grams
  • 80 grams of kidney beans = 11.2 grams
  • 100 grams red bell pepper = 1 gram
  • 80 grams of corn = 1.5 grams
  • 100 grams of rice or lettuce
  • 25 grams of cheddar cheese = 6 grams

Total amount of protein: 59.7 grams

Vegan options:

  • 150-200 grams tofu = 12-15 grams / tempeh = 18-22 grams/ chickpeas = 14-18 grams instead of chicken
  • vegan cheese instead of cheddar cheese

Snack 2

  • 250 grams Yoghurt (fage-yoghurt) = 22.5 grams
  • 10 grams of dark chocolate = 1 grams
  • 30 grams of almonds = 8 grams
  • 20 grams of chia seeds = 3 grams

Total amount of protein: 34.5 grams

Vegan option:

250 grams of Non-dairy yoghurt instead of regular yoghurt (alpro-no sugar) = 10 grams


”Simple dinner”

  • 150 grams of Salmon = 37.5 grams
  • 150 grams of asparagus = 3 grams
  • 100 grams of sweet potato = 2 grams

Total amount of protein: 42.5 grams

Vegan options:

150 grams of pinto beans instead of salmon = 31 grams

Total amount of protein for the day: 176-181 grams

For a person weighing 80kg/176lbs (average weight) that is 1 gram of protein per pound of bodyweight, which is a recommended average for anyone that works out 4-5 times a week.

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Categories: health, nutritionTags: , , , , , , , ,

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