High-Protein Meal Plan for Women
One day at about 120 grams
| Meal | Food | Protein |
|---|---|---|
| Breakfast | 1 cup Greek yogurt, berries, 2 tbsp granola | 25 g |
| Snack | 2 hard-boiled eggs + fruit | 12 g |
| Lunch | Chicken breast salad with chickpeas | 40 g |
| Snack | Protein shake or cottage cheese | 25 g |
| Dinner | Salmon, quinoa, roasted veggies | 30 g |
Protein cheat sheet
| Food | Portion | Protein |
|---|---|---|
| Chicken breast | 4 oz cooked | 35 g |
| Greek yogurt (nonfat) | 1 cup | 22 g |
| Cottage cheese | 1 cup | 25 g |
| Eggs | 2 large | 12 g |
| Canned tuna | 1 can | 25 g |
| Lentils | 1 cup cooked | 18 g |
| Tofu (firm) | 1/2 block | 20 g |
| Lean ground beef | 4 oz cooked | 30 g |
Want this built for your body?
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Questions women ask
Is a high-protein diet safe for women?
For healthy women, protein intakes in this range are considered safe. If you have kidney disease, talk to your doctor first.
Can protein help me lose weight?
Protein is the most filling nutrient and helps protect muscle in a calorie deficit, which makes fat loss easier.
Do I need protein powder?
No, but it's a convenient way to hit your target. Whole foods work just as well.
Keep reading
7-Day Meal Plan for Women to Lose Weight
About 1,500 to 1,700 calories · 100+ g protein a day
Gym Workout Plan for Beginner Women
3 days a week · machines + dumbbells · 45 minutes
Full-Body Dumbbell Workout for Women
2 workouts · one pair of dumbbells · 35 minutes
Education only, not medical advice. Check with your doctor before starting new exercise or nutrition plans, especially if you're pregnant, postpartum or have a health condition.
