Are you looking to eat 200 grams of protein a day?
Not every athlete will have this high protein requirement (200+ grams). But, for those who do, knowing how to reach your target can be challenging. It’s going to take some planning!
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You’ll want to ensure that you divide your protein between at least three meals and three snacks per day.
In this article, we will show 5 sample meal plans that will have at least 200 grams of protein. The plans include only protein foods; you can feel free to substitute any carbs and fat sources you’d like.
We also included a day of meat-free eating for any plant-based athletes with high protein needs. Let’s get started!
Do You Need 200 Grams of Protein A Day?
Let’s be real, 200 grams of protein seems like a large amount. And that’s because it is!
For many athletes, 200 grams of protein a day is not necessary. However, this would be appropriate for taller athletes or people with a larger frame.
Endurance athletes don’t need an excessive amount of protein. Current research suggests that they should consume 1.6 – 2.0 grams of protein per kilogram of body weight.
Yes, this is quite the range because it depends on the type and intensity of training and your goals as an athlete.
That being said, for athletes who do higher-intensity training and weigh over 200 pounds, you would be looking at around 200 grams of protein a day.
Are you looking to eat closer to 100 grams of protein per day? Then check out our other protein meal plan article!
5-Day Sample High-Protein Meal Plan
Note: These plans include only protein foods; you’ll need to incorporate any grains, fruits, veggies and healthy fat sources to balance out the day.
DAY ONE
Breakfast:
- 4 eggs w/ 2 slices of turkey bacon: 34 g
Snack:
- 1 cup Greek yogurt + fruit: 17 g
- 1 cheese stick: 7 g
Lunch:
- 6 oz grilled chicken breast: 54 g
- 2 oz shredded cheese: 7g
Snack:
- 2 oz of beef jerky: 18 g
- 1/2 cup of trail mix: 10 g
Dinner:
- 4 oz salmon: 23 g
- 3 oz shrimp: 20 g
Dessert:
- 1 cup cereal w/ 1 cup Fairlife milk: 15 g
Total for the day: 200+ grams of protein
DAY TWO
Breakfast:
- 2 tbsp peanut butter: 8 g
- 1 cup of oatmeal: 6 g
- 1 scoop of whey protein: 26 g
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- 2 tbsp chia seeds: 5 g
Snack:
- 1 cup cottage cheese + carrots: 25 g
- 2 hard-boiled eggs: 13 g
Lunch:
- 4 oz ground turkey: 31 g
- 1 cup quinoa: 8 g
- Greek yogurt dressing: 8 g
Snack:
- 2 oz almonds: 12 g
- 1/2 cup roasted chickpeas: 8 g
Dinner:
- 6 oz steak: 42 g
Dessert:
- 1 cup of Greek yogurt bark + berries: 10 g
Total for the day: 200+ grams of protein
DAY THREE
Breakfast:
- 2 chicken sausages: 28 g
- 1 whole wheat tortilla: 8 g
- 2 oz shredded cheese: 7 g
Snack:
- 1 oz beef jerky: 9 g
- 1 cup edamame: 17 g
Lunch:
- 1 cup tofu: 20 g
- 1 cup wild rice: 7 g
Snack:
- 4 slices cold-cut turkey: 12 g
- 2 slices of cheese: 14 g
- 2 slices of wheat bread: 7 g
Dinner:
- 4 oz whitefish: 28 g
- 3 scallops: 9 g
- 1 cup of lentil pasta: 18 g
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Dessert:
- 2 frozen Kodiak waffles: 12 g
- 2 tbsp peanut butter: 12 g
Total for the day: 210+ grams of protein
DAY FOUR
Breakfast:
- black bean omelet: 20 g
- 1 cup of oatmeal with Fairlife milk: 19 g
- 2 tbsp of chia seeds: 5 g
Snack:
- 1/2 cup of roasted lentils: 9 g
- Protein bar: 20 g
Lunch:
- 1 can canned tuna: 42 g
- 2 slices of wheat bread: 7 g
Snack:
- 1 cup of lentil soup: 10 g
- 1 cup of rice crackers: 3 g
Dinner:
- 4 turkey meatballs: 28 g
- 1 cup of broccoli w/ cheese sauce: 12 g
Dessert:
- 1 PB&J sandwich: 15 g
- 1/2 cup of trail mix: 10 g
Total for the day: 200+ grams of protein
DAY FIVE: VEGETARIAN
Breakfast:
- 3 Kodiak protein pancakes: 15 g
- 2 tbsp of nut butter: 8 g
- 2 tbsp hemp seeds: 10 g
Snack:
- 1/2 cup of hummus + celery: 3 g
- 1 oz cheese stick: 7 g
Lunch:
- 1 cup quinoa: 8 g
- 1 cup tempeh: 30 g
- 1/2 cup pinto beans: 8 g
Snack:
- 1 cup cottage cheese + fruit: 26 g
- 2 oz of almonds: 12 g
Dinner:
- 1 cup chickpea pasta: 18 g
- 1 cup of pasta sauce w/ lentils: 20 g
Dessert:
- 1 scoop of plant protein powder: 20 g
- 1 cup of Greek yogurt: 10 g
- 1 cup of frozen berries: 1 g
- 2 tbsp of chia seeds: 8 g
Total for the day: 200+ grams of protein
My bonus tip for eating vegetarian is to eat complementary proteins. When combined together, these are two proteins that have all of your essential amino acids.
200 Grams of Protein Per Day: The Takeaway
Meeting a daily protein goal of 200 grams may seem overwhelming, but it’s entirely feasible with careful planning and diverse food choices. By incorporating a variety of protein sources into your meals and snacks, you can fuel your body effectively and reach your protein goals!
As always, remember to listen to your body’s cues and adjust portion sizes as needed to meet your personalized nutritional needs.
If you’re an endurance athlete looking for extra guidance on how to properly fuel your body using a flexible eating style approach, reach out and let’s chat. My dietitian team and I are now accepting clients! Apply here today.
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