Fitness Level

110g Protein Meal Plan

By Our Nutrition Team | Aug 9, 2026

110g of daily protein — the bridge between casual and serious fitness. Ideal for consistent gym-goers who want better results.

Sample 7-Day 110g Protein Menu

Every day hits 110g+ protein with balanced macros and real food.

Days	1	2	3	4	5	6	7
Meals	Breakfast: Protein Pancakes Lunch: Grilled Chicken Bowl Snack: Protein Shake Dinner: Beef & Vegetable Stew	Breakfast: Skyr & Granola Lunch: Shrimp Tacos Snack: Cottage Cheese & Pineapple Dinner: Turkey Bolognese	Breakfast: Egg White Omelette Lunch: Salmon Rice Bowl Snack: Edamame Dinner: Chicken Fajitas	Breakfast: PB Protein Oats Lunch: Chicken & Avocado Wrap Snack: Greek Yogurt & Walnuts Dinner: Pork Stir-fry	Breakfast: Veggie Egg Scramble Lunch: Turkey Meatball Sub Snack: Almonds & Banana Dinner: Baked Salmon & Asparagus	Breakfast: Egg White Omelette Lunch: Chicken & Black Bean Bowl Snack: Turkey Jerky & Almonds Dinner: Pan-Seared Tilapia	Breakfast: Greek Yogurt Parfait Lunch: Turkey Burger Snack: String Cheese & Fruit Dinner: Grilled Pork Tenderloin
Daily Totals	Calories: 1,660 Protein: 135g Carbs: 134g Fat: 59g	Calories: 1,640 Protein: 122g Carbs: 158g Fat: 53g	Calories: 1,600 Protein: 122g Carbs: 116g Fat: 64g	Calories: 1,740 Protein: 120g Carbs: 150g Fat: 70g	Calories: 1,740 Protein: 110g Carbs: 142g Fat: 78g	Calories: 1,600 Protein: 110g Carbs: 126g Fat: 56g	Calories: 1,700 Protein: 108g Carbs: 156g Fat: 64g

Day 1

1,660 calories · 135g protein · 134g carbs · 59g fat

Breakfast (460 calories)

Protein Pancakes

Banana-egg pancakes with Greek yogurt and berries.

Lunch (560 calories)

Grilled Chicken Bowl

Chicken breast, sweet potato, mixed greens, and avocado.

Snack (120 calories)

Protein Shake

1 scoop whey protein with water.

Dinner (520 calories)

Beef & Vegetable Stew

Lean beef chunks with carrots, potatoes, and peas in broth.

Day 2

1,640 calories · 122g protein · 158g carbs · 53g fat

Breakfast (420 calories)

Skyr & Granola

Icelandic skyr with granola, walnuts, and mixed berries.

Lunch (480 calories)

Shrimp Tacos

Grilled shrimp in corn tortillas with cabbage slaw and lime.

Snack (160 calories)

Cottage Cheese & Pineapple

150g cottage cheese with pineapple chunks.

Dinner (580 calories)

Turkey Bolognese

Lean turkey meat sauce over whole-wheat spaghetti with parmesan.

Day 3

1,600 calories · 122g protein · 116g carbs · 64g fat

Breakfast (280 calories)

Egg White Omelette

4 egg whites + 1 whole egg with spinach, mushrooms, and feta.

Lunch (580 calories)

Salmon Rice Bowl

Baked salmon, jasmine rice, edamame, and soy dressing.

Snack (180 calories)

Edamame

150g shelled edamame with sea salt.

Dinner (560 calories)

Chicken Fajitas

Chicken strips with peppers and onions in flour tortillas with Greek yogurt.

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

Day 4

1,740 calories · 120g protein · 150g carbs · 70g fat

Breakfast (480 calories)

PB Protein Oats

Oats with protein powder, peanut butter, and banana.

Lunch (540 calories)

Chicken & Avocado Wrap

200g chicken breast with avocado, lettuce, and mayo in a tortilla.

Snack (200 calories)

Greek Yogurt & Walnuts

150g Greek yogurt (0%) with 15g walnuts.

Dinner (520 calories)

Pork Stir-fry

Lean pork strips with broccoli, peppers, and rice noodles.

Day 5

1,740 calories · 110g protein · 142g carbs · 78g fat

Breakfast (420 calories)

Veggie Egg Scramble

3 whole eggs with spinach, tomato, and cheese on toast.

Lunch (560 calories)

Turkey Meatball Sub

Turkey meatballs in a whole-grain roll with marinara and mozzarella.

Snack (220 calories)

Almonds & Banana

20g almonds with 1 medium banana.

Dinner (540 calories)

Baked Salmon & Asparagus

200g salmon fillet with roasted asparagus and couscous.

Day 6

1,600 calories · 110g protein · 126g carbs · 56g fat

Breakfast (340 calories)

Egg White Omelette

5 egg whites with spinach, mushrooms, and goat cheese on whole wheat toast.

Lunch (540 calories)

Chicken & Black Bean Bowl

Grilled chicken with black beans, brown rice, corn salsa, and lime crema.

Snack (180 calories)

Turkey Jerky & Almonds

40g turkey jerky with 15g almonds.

Dinner (540 calories)

Pan-Seared Tilapia

180g tilapia with lemon butter sauce, quinoa, and roasted zucchini.

Day 7

1,700 calories · 108g protein · 156g carbs · 64g fat

Breakfast (400 calories)

Greek Yogurt Parfait

200g Greek yogurt layered with granola, mixed nuts, and honey.

Lunch (560 calories)

Turkey Burger

Lean turkey patty on whole grain bun with lettuce, tomato, and sweet potato fries.

Snack (200 calories)

String Cheese & Fruit

2 string cheese sticks with a sliced apple.

Dinner (540 calories)

Grilled Pork Tenderloin

170g pork tenderloin with mashed sweet potatoes and steamed broccoli.

110g Protein Weekly Grocery List

Everything you need to hit 110g protein every day.

Proteins

Chicken breast
Lean beef
Shrimp
Salmon fillet
Turkey mince
Eggs
Skyr/Icelandic yogurt

Dairy

Greek yogurt (0%)
Milk
Feta cheese
Parmesan
Whey protein powder

Grains & Carbs

Jasmine rice
Whole-wheat spaghetti
Corn tortillas
Flour tortillas
Rolled oats
Sweet potatoes
Granola

Vegetables & Fruits

Broccoli
Bell peppers
Mushrooms
Spinach
Cabbage
Mixed berries
Bananas
Edamame

Pantry

Olive oil
Soy sauce
Teriyaki sauce
Salsa
Walnuts
Peanut butter

Free Tools for This Plan

Protein Calculator Macro Calculator High Protein Weight Loss Calculator

Browse Recipes

High Protein Recipes Chicken Recipes Meal Prep Recipes

110g Protein Meal Plan FAQ

Is 110g protein enough for muscle gain?

For most people under 80kg, yes. 110g provides 1.4-1.6g/kg for a 70-80kg person — solidly in the muscle-building range. Heavier individuals should scale up proportionally.

How much food is 110g protein?

About 400g of chicken breast, OR 2 chicken breasts + 3 eggs + a yogurt. In practice, you spread this across meals and it feels like normal eating.

Can I hit 110g protein without chicken?

Absolutely. Fish (20-25g/100g), lean beef (26g/100g), eggs (6g each), Greek yogurt (10g/100g), cottage cheese (11g/100g), tofu (8g/100g) all work. Variety is key.

Is 110g protein safe long-term?

For healthy individuals, there's no evidence of harm from 110g protein daily. This is well within the ranges studied in long-term research. Stay hydrated and you're fine.

Should I eat 110g protein on rest days too?

Yes. Muscle recovery happens on rest days, so protein intake should stay consistent. You can reduce carbs on rest days if desired, but keep protein steady.