What 200g of Protein a Day Looks Like (Using Real, Whole Foods)

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ByDave Paczkowski

Do you ever wonder what 200g of protein a day looks like when eating real whole food meals? Let me show you exactly how I hit that without fail…every single day.

It’s a common recommendation to aim for a protein intake of 1g/lb of bodyweight. When I first aimed for this target, I thought it would be challenging. Now it’s one of the easiest parts of my day.

What used to feel like a chore is now a system. Below you’ll see exactly how I hit 200g of protein daily without spending all day in the kitchen.

When first working with clients, this is one of the hardest habits for men to reach, yet eating the right amount of protein is a simple habit that will help you get leaner, build more muscle, aid with recovery, boost metabolism, and feel fuller between meals.

While getting the right amount of protein is one of the simplest changes to make, it also seems to be a challenge for many clients I work with. 

That’s so much protein, how do you actually get that much into your day?

It’s not challenging for me, it’s simply become a habit that I stick with year round.

Why Most Men Struggle to Eat Enough Protein — And How to Fix It Fast

Carb and fat sources tend to be more convenient, require less preparation, and are easy to ‘grab and go’.

These highly processed foods are more available, and also what a lot of kids have grown up eating (myself included).

Protein requires a little more prep and intentionality, and that little bit of extra effort can be a big enough barrier in the middle of a busy schedule.

And while convenience is a factor, there is certainly more that goes into it.

Most men simply don’t have easy to follow systems that they can repeat week in and week out, as well as current routines and habits that aren’t helping them reach their goals.

Many clients think breakfast has to only have ‘breakfast foods’ and snacks should only be ‘snack foods’.

Once you realize that anything you eat should be a meal, that ideally consists of some combination of proteins/veggies/fruits/starch/fats, it opens up a lot of possibilities about what you can eat in a day.

The 2+2 meal formula I teach a lot of clients simplifies meal planning, or keep reading on to see what a sample day of eating looks like for me these days to easily hit 200g of daily protein.

Your first goal is simply hitting your protein target. Once that becomes easier, work on spacing your protein relatively evenly throughout your day.

My 4 Meal, 200g Protein a Day Blueprint (Simple Ingredients. Big Results)

I’ve used intermittent fasting before and accomplished this protein target with only 2 meals per day (which is a lot of protein in those 2 meals).

This can work (and did work for me, especially when cutting down to single digit body fat for the first time), although I don’t think it’s the best set up in most cases or for most people, and it’s not something I personally follow anymore.

For most clients I work with, 3-4 meals (and no snacking) tends to be the ideal setup.

Once you identify how much protein you need, you can work backwards to know about how much protein you should be aiming for at each meal.

A good protein target for most people is 0.7g-1.0g/lb of bodyweight per day.

I tend to fall closer to 1.1g/lb at the moment, not because more is better, but simply because I prefer to have more protein and it might be slightly more optimal for my goals. This is especially true when cutting and trying to lose fat.

For me, that protein target is around 200g of protein at a bodyweight of 180 lbs at time of writing this.

I try to keep my meals on most days fairly consistent. This helps with my digestion, energy, and takes a lot of the mental drain out of planning and preparing.

And because several of you ask what I eat in a day to hit those numbers so easily, I want to outline a sample day of eating below.

If you’re tired of guessing, snacking, and under eating protein…this is for you.

Here is How I Hit 200g of Protein a Day with Minimal Prep and Maximum Simplicity:

7:30am – Breakfast Bowl
  • 4 eggs over easy
  • 4 oz animal protein (currently it’s free range chicken)
  • White quinoa, beets, kimchi…and of course hot sauce.

~50 g protein

11am-noon (pre workout meal, usually prepped for the entire week)
  • 6-8 oz chicken/ground beef combo (will sometimes substitute ground beef for more eggs)
  • 6-8 oz purple sweet potatoes (I love all sweet potatoes, but been on a purple kick lately)
  • Serving of fruit, usually an apple (I’ve also been digging kiwis)

~50 g protein

3:30pm (post workout meal)

~45 g protein

*This post workout meal can vary based on how I’m feeling. If I’m craving ‘real food’ I’ll have some more sweet potato and chicken. If I’m not especially hungry, which I’m usually not right after working out, I’ll keep it lighter with the overnight oats an protein. I tend to keep pre and post workout meals moderate protein, high carb, and low in fat for quick digestion to prepare for training and jumpstart recovery after sessions.

5:30pm (dinner with family)
  • 8-12 oz ground beef/chicken combo
  • Veggies (broccoli, green beans, butternut squash, etc)
  • Some type of starch, usually white rice

~50-60 g protein

For me, 4 meals seems to work better than 3 or 5 at the moment, for digestion and convenience. Workout timing plays a big role in how these meals are laid out. Life seasons also play a role in this. If I’m busier with family or work demands, I’ll usually opt for 3 bigger meals simply out of convenience and less time spent in the kitchen.

As you can see, I eat clean and I don’t have a problem with eating the same things most days. I almost always have chicken and ground beef prepped, as well as canned fish on hand (salmon and sardines). You’ll also notice I don’t add a lot of extra fats to my meals, but use fattier protein (like ground beef and eggs) to round off my fat needs while getting a protein boost.

Why I Stick to the Same 3-5 Ingredient Meals Most Days (And Why That’s a Good Thing):

  • Simplicity: it makes meal prep, shopping, etc much easier
  • Control: it allows me to have a much better gauge on how many calories I’m taking in
  • Feeling: I simply feel great eating this way. Less ingredients (and less processed ingredients) helps my body to thrive

I hope this helps give a picture of what a day of eating could look like for you to achieve your protein goals.

Start Where You Are: How to Scale Your Protein Intake Over Time

  • 1g/lb of protein per day is not a necessary number to hit, especially if you have a lot of weight to lose. Start with something you can consistently hit and build up over time if needed, 0.7g/lb of bodyweight is a good goal to aim for in most cases
  • Supplements shouldn’t make up the majority of your day, but they are a good way to round out your protein intake. I have plenty of days where I hit 200g of daily protein without any supplements. Just add more meat (never a bad thing)
  • Choose a number of meals and snacks that makes sense for your schedule and how much time you can commit to preparing meals. I definitely recommend at least preparing 1-2 of your daily meals ahead of time to set yourself up for success

If you want a step by step guide to dialing in your macros and setting up your own meal plan, sign up for the Body [re]Building Playbook: a free email course to transform your body.

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