What I Eat in a Day to Hit 140g Protein And Stay Lean

Okay sooo… prioritizing protein? Total game changer. For my energy, my muscle tone, my mood literally everything feels more stable when I’m hitting my protein goals. I’m not out here weighing food or counting macros like a bodybuilder, but I am being more mindful. Here’s a real, no-stress breakdown of how I hit around 140g of protein in a day  while still eating food that’s good and satisfying (and yeah, snacks are very much included ).

Pre-Breakfast Vibes

I always start with black coffee + a scoop of collagen peptides for that easy 10g protein bump first thing in the morning. Nothing fancy. Just coffee.

Later (post-workout), I’ll usually treat myself to an oat milk latte, because…balance. 

Breakfast

My go-to when I want something filling but not too heavy:

• 3 whole eggs + 1 egg white ->about 22g protein

• 2 chicken sausage links -> 13g

• Sprouted grain toast + avocado

• Some berries on the side because I like color on my plate lol

Total: ~35g
Honestly, if you’re struggling to get more protein in, start with breakfast. It makes a huge difference in how you feel the rest of the day.

 Mid-Morning Snack (aka smoothie time)

Okay I live for this part. I make a protein smoothie that’s creamy, sweet, and actually keeps me full:

• 1.5 scoops vanilla protein -> 30g

• Frozen banana

• A handful of spinach

• Flax seeds

• Almond milk

• Spoon of peanut butter ->8g

Total: ~38g
I’ll sometimes throw in some ice if I want it extra thick. Tastes like dessert but fuels you like a champ.

Lunch

I’ve been rotating between two faves lately:

Option 1: Chicken Power Bowl

• 6 oz grilled chicken breast ->42g

• Mixed greens, roasted sweet potatoes, cucumber, avocado

• Drizzle of vinaigrette (I make mine with olive oil + lemon juice)

Total: ~51g
It’s simple, fresh, and always hits the spot.

Option 2: Pineapple Beef + Sweet Potato Bowl (if you’re feeling extra)

This one’s packed with flavor and protein:

What you’ll need:

• 1 lb grass-fed ground beef (I split this into a couple of servings)

• Japanese yams

• Pineapple (fresh or canned in juice not syrup!)

• ½ onion + 3 garlic cloves, minced

• A big handful of spinach

• Spices: cumin, chili powder, sea salt, black pepper, red pepper flakes

• Optional toppings: ¼ avocado, scallions, hot sauce
  

How I make it:

Poke holes in the yams and roast at 415°F for about an hour. In the meantime, brown the pineapple in a cast iron skillet (trust me, it’s worth it), set it aside, then cook the ground beef. Drain, add your onion, garlic, and spices. Once the onion softens, stir in lots of spinach and simmer it down. When everything’s ready, assemble your bowl and top it however you want.

Obsessed. Just saying.

 Afternoon Snack

When that 3pm slump hits, I grab:

• Triple Zero Greek yogurt ->20g

• Sprinkle of granola on top for crunch

Total: ~24g
Tastes indulgent but still gets the job done.

Dinner

Another easy fave: ground turkey taco bowl

• 6 oz 93% lean ground turkey -> 35g

• Cauliflower rice

• Black beans, bell peppers, avocado

• Topped with Greek yogurt + salsa

Total: ~35g
It’s cozy, satisfying, and super customizable depending on your cravings.

I used to overthink protein so much, now I just focus on building meals around it first, then adding carbs and fats to make things balanced and actually enjoyable. That simple shift helped me hit my goals without losing my mind or joy. 

Should I do a grocery list version of this? Or a weekly prep plan? Let me know! I love sharing what works.