Daily target: Most lifters grow well around 1.6–2.2 g protein/kg body weight/day (0.7–1.0 g/lb).
Per-meal dose: Aim 0.25–0.40 g/kg (≈ 20–40 g for many adults) to cross the leucine threshold that switches on muscle protein synthesis (MPS).
Distribution beats obsession: Hitting your daily total with 3–5 protein hits works better than one giant serving.
Timing reality: “Anabolic window” is a wide doorway, protein before or after training within a few hours works similarly as long as your daily total is covered.
1) Set your number
70-kg person: 110–150 g/day
85-kg person: 135–185 g/day
Cutting calories? Older trainee? Train hard? Aim toward the upper end.
2) Split it into “protein anchors”
Breakfast, lunch, dinner, + 1 snack = ~25–35 g each.
Use foods that naturally give you 2–3 g leucine per meal (whey, dairy, eggs, soy, meat, fish; or plant blends + larger portions).
3) Wrap meals around training
If you won’t eat for hours after lifting, have 20–30 g protein soon post-workout.
Pre-workout meals with 20–30 g protein also work well.
4) Track the easy way
Count protein first; let carbs and fats adjust to your calorie target.
Use repeatable meals (below) and rotate flavors so you don’t burn out.
Why it works: Classic lean protein + carbs + color in 12–15 minutes.
You’ll need:
- 170 g (6 oz) chicken breast, thinly sliced
- 1 tsp olive oil, salt, pepper, garlic powder, paprika
- 1 cup cooked rice or quinoa
- 1 cup mixed veg (pre-cut peppers/onion or frozen medley)
- Lemon wedge, parsley
Make it:
- Sear chicken in oil (3–4 min/side) with spices; rest and slice.
- Microwave veggies; warm rice/quinoa.
- Bowl it: grains → veg → chicken → lemon/parsley.
Approx. macros: 500–540 kcal | 38–42 g P | 55–65 g C | 10–14 g F
Why it works: Fast breakfast or post-workout with great leucine content.
You’ll need:
- 1 cup Greek yogurt or skyr
- ½ scoop whey/soy (vanilla)
- ½ cup berries, 2 Tbsp granola or oats, 1 Tbsp chia
Make it: Stir protein into yogurt; top with berries, granola, chia.
Approx. macros: 380–420 kcal | 30–35 g P | 40–45 g C | 8–10 g F
Why it works: Easy weeknight pasta that actually hits a muscle-building protein dose.
You’ll need:
- 75 g dry lentil or chickpea pasta
- ½ cup cooked lentils (or 100 g lean turkey if not veg)
- ¾ cup marinara, 1 tsp olive oil, chili flakes, basil
Optional: 1 Tbsp Parmesan or nutritional yeast
Make it:
- Boil pasta; warm marinara with lentils, chili, basil.
- Toss with olive oil; finish with Parm/NY.
Approx. macros: 520–560 kcal | 28–32 g P | 70–80 g C | 10–14 g F
Why it works: High-protein vegan dinner that satisfies.
You’ll need:
- 200 g firm tofu, pressed and cubed
- 2 cups mixed veg (broccoli, carrots, snap peas)
- 1 tsp avocado/olive oil
- Sauce: 1 Tbsp peanut butter, 1 Tbsp soy/tamari, 1 tsp honey/maple, splash rice vinegar, chili
- 150 g cooked jasmine or brown rice (or cauliflower rice if cutting)
Make it:
- Sear tofu in oil till crisp; remove.
- Stir-fry veg 3–4 min; return tofu.
- Add sauce; toss till glossy; serve over rice.
Approx. macros: 520–560 kcal | 30–35 g P | 55–65 g C | 16–20 g F
Why it works: Omega-3s + high-quality protein in a set-and-forget tray.
You’ll need:
- 170 g (6 oz) salmon fillet
- 200 g baby potatoes, halved; 2 cups broccoli or green beans
- 2 tsp olive oil, salt, pepper, lemon, dill
Make it:
- Roast potatoes + veg at 425°F / 220°C with 1 tsp oil, salt/pepper (15 min).
- Push aside; add salmon brushed with 1 tsp oil; roast 10–12 min.
- Finish with lemon + dill.
Approx. macros: 540–600 kcal | 34–40 g P | 40–50 g C | 20–26 g F
How much protein per day for a high protein diet to build muscle?
Aim 1.6–2.2 g/kg/day (0.7–1.0 g/lb), split over 3–5 meals.
How much protein after a workout for muscle gain?
20–40 g works well; older lifters benefit from the higher end.
Can I build muscle with a high-protein vegetarian diet?
Yes—use soy/pea tofu/tempeh, dairy or soy yogurt, eggs (if ovo-veg), and legume + grain combos. Hit the same daily total.
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