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140g Protein Meal Plan

By Our Nutrition Team | Oct 18, 2026

140g of protein daily — for serious lifters who demand maximum from their nutrition. Build muscle, cut fat, and perform at your peak.

Sample 7-Day 140g Protein Menu

Every day hits 140g+ protein with balanced macros and real food.

Days	1	2	3	4	5	6	7
Meals	Breakfast: 4-Egg Omelette Lunch: Double Chicken Rice Bowl Snack: Protein Shake & Almonds Dinner: Steak & Baked Potato	Breakfast: Protein Waffles Lunch: Turkey & Sweet Potato Bowl Snack: Cottage Cheese & Peanut Butter Dinner: Grilled Salmon & Pasta	Breakfast: Steak & Eggs Lunch: Shrimp Stir-fry Snack: Greek Yogurt & Granola Dinner: Chicken Parmesan	Breakfast: Protein Pancakes Lunch: Chicken Caesar Wrap Snack: Tuna & Crackers Dinner: Pork Chops & Rice	Breakfast: Egg & Avocado Toast Lunch: BBQ Chicken Bowl Snack: Casein Shake Dinner: Baked Cod & Vegetables	Breakfast: Steak & Eggs Lunch: Chicken Teriyaki Bowl Snack: Protein Shake & Banana Dinner: Baked Salmon with Wild Rice	Breakfast: Loaded Protein Oatmeal Lunch: Double Chicken Wrap Snack: Greek Yogurt & Granola Dinner: Grilled Ribeye with Vegetables
Daily Totals	Calories: 2,220 Protein: 173g Carbs: 140g Fat: 100g	Calories: 2,060 Protein: 150g Carbs: 168g Fat: 80g	Calories: 2,120 Protein: 158g Carbs: 168g Fat: 82g	Calories: 1,900 Protein: 154g Carbs: 150g Fat: 66g	Calories: 1,840 Protein: 144g Carbs: 140g Fat: 70g	Calories: 2,040 Protein: 142g Carbs: 152g Fat: 82g	Calories: 2,080 Protein: 136g Carbs: 158g Fat: 96g

Day 1

2,220 calories · 173g protein · 140g carbs · 100g fat

Breakfast (580 calories)

4-Egg Omelette

4 eggs with turkey ham, cheese, peppers, and whole-grain toast.

Lunch (680 calories)

Double Chicken Rice Bowl

250g grilled chicken, brown rice, avocado, and mixed vegetables.

Snack (260 calories)

Protein Shake & Almonds

1 scoop whey protein with 25g almonds.

Dinner (700 calories)

Steak & Baked Potato

200g sirloin steak, large baked potato, and green salad.

Day 2

2,060 calories · 150g protein · 168g carbs · 80g fat

Breakfast (520 calories)

Protein Waffles

Protein powder waffles with Greek yogurt and maple syrup.

Lunch (620 calories)

Turkey & Sweet Potato Bowl

Ground turkey, roasted sweet potato, black beans, and salsa.

Snack (280 calories)

Cottage Cheese & Peanut Butter

200g cottage cheese with 1 tbsp peanut butter.

Dinner (640 calories)

Grilled Salmon & Pasta

Salmon fillet over whole-wheat pasta with pesto and cherry tomatoes.

Day 3

2,120 calories · 158g protein · 168g carbs · 82g fat

Breakfast (620 calories)

Steak & Eggs

150g lean steak, 3 eggs, and toast with butter.

Lunch (540 calories)

Shrimp Stir-fry

250g shrimp with rice, broccoli, and garlic-ginger sauce.

Snack (280 calories)

Greek Yogurt & Granola

200g Greek yogurt (0%) with 40g granola.

Dinner (680 calories)

Chicken Parmesan

Breaded chicken breast with mozzarella, marinara, and spaghetti.

This is a sample plan. Get a personalized version tailored to your calories, macros, and food preferences.

Day 4

1,900 calories · 154g protein · 150g carbs · 66g fat

Breakfast (540 calories)

Protein Pancakes

Banana-whey pancakes (2 scoops) with berries and maple syrup.

Lunch (580 calories)

Chicken Caesar Wrap

200g chicken, romaine, parmesan, and Caesar dressing in a tortilla.

Snack (200 calories)

Tuna & Crackers

1 can tuna (drained) with 4 whole-wheat crackers.

Dinner (580 calories)

Pork Chops & Rice

200g grilled pork chops with brown rice and steamed broccoli.

Day 5

1,840 calories · 144g protein · 140g carbs · 70g fat

Breakfast (520 calories)

Egg & Avocado Toast

3 eggs and half avocado on 2 slices sourdough.

Lunch (640 calories)

BBQ Chicken Bowl

250g shredded BBQ chicken with rice, corn, and coleslaw.

Snack (200 calories)

Casein Shake

1 scoop casein protein with milk before bed.

Dinner (480 calories)

Baked Cod & Vegetables

250g cod fillet with roasted asparagus and sweet potato.

Day 6

2,040 calories · 142g protein · 152g carbs · 82g fat

Breakfast (500 calories)

Steak & Eggs

100g sirloin steak with 2 fried eggs and whole grain toast with butter.

Lunch (580 calories)

Chicken Teriyaki Bowl

Grilled chicken over brown rice with edamame, carrots, and teriyaki sauce.

Snack (300 calories)

Protein Shake & Banana

Whey protein blended with banana, oat milk, and peanut butter.

Dinner (660 calories)

Baked Salmon with Wild Rice

200g salmon fillet with wild rice pilaf and roasted Brussels sprouts.

Day 7

2,080 calories · 136g protein · 158g carbs · 96g fat

Breakfast (480 calories)

Loaded Protein Oatmeal

Oats with whey protein, almond butter, banana, and chia seeds.

Lunch (620 calories)

Double Chicken Wrap

Grilled chicken, avocado, lettuce, and ranch in a whole wheat wrap.

Snack (260 calories)

Greek Yogurt & Granola

200g Greek yogurt with crunchy granola and mixed berries.

Dinner (720 calories)

Grilled Ribeye with Vegetables

200g ribeye steak with roasted Mediterranean vegetables and garlic bread.

Create my own

140g Protein Weekly Grocery List

Everything you need to hit 140g protein every day.

Proteins

Chicken breast 1.5kg
Steak (ribeye/sirloin) 500g
Salmon fillet 400g
Ground turkey 500g
Eggs 18 large
Tuna (canned) 3 cans
Pork tenderloin 300g
Whey protein powder 5 scoops

Dairy

Greek yogurt (0%) 1kg
Cottage cheese 500g
Milk 2L
Cheese (sliced) 200g
Mozzarella 200g

Grains & Carbs

Brown rice 600g
Whole-grain bread 1 loaf
Sweet potatoes 800g
Rolled oats 300g
Whole-wheat pasta 400g
Flour tortillas 8

Vegetables & Fruits

Broccoli 600g
Spinach 400g
Asparagus 300g
Avocado 5
Bananas 5
Mixed berries 400g
Bell peppers 4
Sweet corn 2 cans

Pantry

Olive oil 1 bottle
Peanut butter 1 jar
Mixed nuts 200g
Soy sauce 1 bottle
BBQ sauce 1 bottle
Chia seeds 100g

140g Protein Meal Plan FAQ

Is 140g protein a day too much?

Not for active individuals over 75kg. 140g is 1.6-1.9g/kg — exactly what sports nutrition research recommends for strength athletes. There are no health risks for healthy kidneys at this level.

How many meals for 140g protein?

4-5 meals works best: 3 main meals (35-40g each) + 1-2 snacks (15-20g each). This keeps muscle protein synthesis elevated throughout the day.

Can I get 140g protein from food alone?

Yes, but it requires planning. 200g chicken breast (62g) + 3 eggs (19g) + 200g salmon (40g) + Greek yogurt (15g) = 136g. Supplements make it easier but aren't mandatory.

140g protein for cutting vs bulking?

140g works for both. During cutting, high protein (1.8-2.2g/kg) preserves muscle. During bulking, it provides the building blocks for new muscle tissue. Adjust calories, not protein.

Best protein sources for 140g daily?

Chicken breast (31g/100g), lean beef (26g/100g), salmon (20g/100g), eggs (6g each), Greek yogurt (10g/100g), whey protein (25g/scoop), cottage cheese (11g/100g).