How To Successfully Complete A 200 Grams Of Protein A Day Meal Plan?

200g of protein

With the daily protein intake for both adult men and women being 56 grams and 46 grams per day, respectively, only a very small portion of the population could ever consider attempting a 200 grams of protein a day meal plan.

While such a number might seem staggering to many, for pro athletes and bodybuilders, consuming 200 grams of protein a day is the only way that they can sustain their rigorous training regimen.

As a macronutrient in the body, protein is the main nutrient used to help build and grow muscle. In fact, several studies have shown that increasing your protein intake can help increase your muscle gains, muscle strength, and even boost your athletic performance in the field, gym, or any strength-related competition.

How To Eat On A 200 Grams Of Protein A Day Meal Plan?

The easiest way to get 200 grams of protein into your diet is probably through protein supplements. After all, some people take up to four protein shakes a day and live on protein bars, so why can’t you?

While these protein supplements are certainly the easy way out, relying on them heavily for this or any diet plan may not be the best thing for your bodybuilding plans or even your general health in the long term. In fact, according to Harvard Medical School, these supplements:

  • Are not FDA approved, thus, we can never be 100% sure about their ingredients;
  • Have very little research done on them, hence, we cannot be sure how they will affect us in years to come;
  • Some – but not all – are high in added sugar and calories, two things that will ruin your bodybuilding goals and athletic performance, going against everything you are training for; and
  • Are high in BPA, pesticides, heavy metals, such as lead, mercury, and arsenic, as well as other contaminants, which are linked to several types of cancer and other chronic illnesses

Healthy Ways To Eat 200 Grams Of Protein In A Day

  1. Eat smaller meals throughout the day. Smaller meals don’t necessarily mean lesser calories. Divide up your normal three meals into four or even six smaller portions and eat them throughout the day. This will help you not feel overwhelmed by just how much food you have to consume in just one sitting.
  2. Track your macros. Unlike with weight loss where calorie counting is king, in bodybuilding, macro tracking takes precedence. With every meal you consume in a day, make sure to account for how many macros – fats, carbs, and protein – are in each. While you could do this by hand, we suggest using a calorie counter app to make things easier.

One such app is the BetterMe calorie counter. Available on both android and IOS, this app is a fantastic way to not only count your macros per meal but also your calorie intake– if you so choose. Other than the calorie-counting feature, the app also comes preloaded with hundreds of meal plans (including high-protein plans) that can give you simple meal ideas for whenever you are stumped on what to cook.

  1. Plan your meals around protein. The same way low-carb dieters make their meal plan to avoid a high carb intake, you should also plan your meals around a high protein intake. First, choose your proteins of choice for the day, then follow up with vegetables and carbs. Else, you can choose Beef Jerky or turkey jerky, as it’s a good source of protein for muscle growth & overall health.
  2. Stock up your pantry and refrigerator. Nothing will make you fail to reach your 200 grams of protein-a-day meal plan goal than eating the same things day in day out. To avoid this, make sure that your pantry and fridge are stocked with different healthy protein-rich foods to help diversify your meals.

Examples of healthy animal and plant-based protein sources include:

  • Tofu
  • Lean meats of beef, lamb, pork, etc. (fatty choices may be tastier but they also increase your sickness of chronic illnesses)
  • Eggs
  • Beans and lentils
  • Chickpeas
  • Yogurt
  • Chicken
  • Turkey or duck meat
  • Peanut and other types of nut butter
  • Seeds (pumpkin, hemp, and chia have the highest protein)
  • Edamame
  • Oily fish (both canned and fresh)
  • Shellfish (like crab, lobster, shrimp, oysters, and mussels)
  • Cheese and other dairy products (for the lactose intolerant or vegan, go for fortified plant-based options)
  1. Remember to keep working out. As stated in the beginning, 200 grams of protein daily is a lot for the average person. You have to work out to burn off and prevent it from being stored in the body as fat, which leads to weight gain. The BetterMe app has many incredible beginners, intermediate, and advanced workouts that are perfect for this.

The Bottom Line

As seen, 200 grams of protein a day meal plan is indeed very possible to achieve in a healthy and sustainable way. Just be sure to get your protein from healthy sources to avoid fat gain – instead of muscle gain – and chronic illnesses.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for the diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

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