Athletic

130g Protein Meal Plan

By Our Nutrition Team | Aug 9, 2026

130g of protein daily — built for athletes, dedicated lifters, and anyone who takes training seriously.

Sample 7-Day 130g Protein Menu

Every day hits 130g+ protein with balanced macros and real food.

Days	1	2	3	4	5	6	7
Meals	Breakfast: Steak & Eggs Lunch: Chicken & Quinoa Bowl Snack: Protein Shake & Walnuts Dinner: Salmon Teriyaki	Breakfast: Protein French Toast Lunch: Beef Burrito Bowl Snack: Cottage Cheese & Almonds Dinner: Grilled Chicken Thighs	Breakfast: Egg Muffin Cups Lunch: Tuna Poke Bowl Snack: Greek Yogurt & Granola Dinner: Pork Tenderloin & Vegetables	Breakfast: Turkey & Cheese Omelette Lunch: Grilled Chicken Pasta Snack: Edamame & Boiled Egg Dinner: Shrimp & Vegetable Stir-fry	Breakfast: Protein Smoothie Lunch: Salmon & Avocado Salad Snack: Turkey Roll-ups Dinner: Lean Beef Tacos	Breakfast: Breakfast Burrito Lunch: Grilled Chicken Caesar Wrap Snack: Cottage Cheese & Almonds Dinner: Lamb Kofta with Tabbouleh	Breakfast: Protein Waffles Lunch: Seared Tuna Steak Snack: Hard-Boiled Eggs & Hummus Dinner: Chicken Parmesan
Daily Totals	Calories: 2,000 Protein: 160g Carbs: 142g Fat: 79g	Calories: 1,960 Protein: 146g Carbs: 150g Fat: 78g	Calories: 1,780 Protein: 134g Carbs: 134g Fat: 72g	Calories: 1,780 Protein: 136g Carbs: 132g Fat: 72g	Calories: 1,800 Protein: 136g Carbs: 106g Fat: 84g	Calories: 1,900 Protein: 130g Carbs: 130g Fat: 88g	Calories: 1,900 Protein: 128g Carbs: 150g Fat: 72g

Day 1

2,000 calories · 160g protein · 142g carbs · 79g fat

Breakfast (580 calories)

Steak & Eggs

120g lean steak, 2 scrambled eggs, and sourdough toast.

Lunch (620 calories)

Chicken & Quinoa Bowl

200g grilled chicken breast, quinoa, black beans, and salsa.

Snack (220 calories)

Protein Shake & Walnuts

1 scoop whey with 15g walnuts.

Dinner (580 calories)

Salmon Teriyaki

Teriyaki glazed salmon with jasmine rice and steamed bok choy.

Day 2

1,960 calories · 146g protein · 150g carbs · 78g fat

Breakfast (480 calories)

Protein French Toast

Whole-grain bread dipped in egg-protein batter with berries.

Lunch (640 calories)

Beef Burrito Bowl

Lean ground beef, rice, black beans, cheese, and Greek yogurt.

Snack (280 calories)

Cottage Cheese & Almonds

200g cottage cheese with 20g almonds.

Dinner (560 calories)

Grilled Chicken Thighs

Marinated chicken thighs with roasted sweet potato and broccoli.

Day 3

1,780 calories · 134g protein · 134g carbs · 72g fat

Breakfast (380 calories)

Egg Muffin Cups

4 egg muffin cups with turkey, cheese, and vegetables.

Lunch (560 calories)

Tuna Poke Bowl

Sushi-grade tuna, sushi rice, avocado, edamame, and soy sauce.

Snack (260 calories)

Greek Yogurt & Granola

200g Greek yogurt (0%) with 30g granola.

Dinner (580 calories)

Pork Tenderloin & Vegetables

Herb-roasted pork tenderloin with roasted carrots and potatoes.

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

Day 4

1,780 calories · 136g protein · 132g carbs · 72g fat

Breakfast (480 calories)

Turkey & Cheese Omelette

3-egg omelette with turkey and mozzarella on whole-wheat toast.

Lunch (620 calories)

Grilled Chicken Pasta

200g chicken breast with penne, pesto, and sun-dried tomatoes.

Snack (200 calories)

Edamame & Boiled Egg

100g edamame with 1 boiled egg.

Dinner (480 calories)

Shrimp & Vegetable Stir-fry

200g shrimp with mixed vegetables and jasmine rice.

Day 5

1,800 calories · 136g protein · 106g carbs · 84g fat

Breakfast (520 calories)

Protein Smoothie

Double-scoop whey with banana, oats, and peanut butter.

Lunch (520 calories)

Salmon & Avocado Salad

150g grilled salmon over mixed greens with avocado and seeds.

Snack (180 calories)

Turkey Roll-ups

Turkey slices rolled with cream cheese and cucumber.

Dinner (580 calories)

Lean Beef Tacos

Ground beef in corn tortillas with salsa, cheese, and Greek yogurt.

Day 6

1,900 calories · 130g protein · 130g carbs · 88g fat

Breakfast (480 calories)

Breakfast Burrito

Scrambled eggs, black beans, cheese, chicken sausage, and salsa in a flour tortilla.

Lunch (520 calories)

Grilled Chicken Caesar Wrap

Chicken breast, romaine, parmesan, and Caesar dressing in a whole wheat wrap.

Snack (260 calories)

Cottage Cheese & Almonds

200g cottage cheese with sliced almonds and a drizzle of honey.

Dinner (640 calories)

Lamb Kofta with Tabbouleh

Grilled lamb kofta skewers with tabbouleh, flatbread, and hummus.

Day 7

1,900 calories · 128g protein · 150g carbs · 72g fat

Breakfast (440 calories)

Protein Waffles

2 protein waffles topped with Greek yogurt, mixed berries, and maple syrup.

Lunch (520 calories)

Seared Tuna Steak

Tuna steak with baked sweet potato and steamed green beans.

Snack (240 calories)

Hard-Boiled Eggs & Hummus

2 hard-boiled eggs with hummus and veggie sticks.

Dinner (700 calories)

Chicken Parmesan

Breaded chicken breast with marinara, mozzarella, and whole wheat spaghetti.

130g Protein Weekly Grocery List

Everything you need to hit 130g protein every day.

Proteins

Chicken breast
Sirloin steak
Salmon fillet
Ground turkey
Eggs
Shrimp
Beef mince (lean)
Whey protein powder

Dairy

Greek yogurt (0%)
Cottage cheese
Milk
Parmesan
Mozzarella

Grains & Carbs

Jasmine rice
Whole-grain bread
Sweet potatoes
Whole-wheat pasta
Rolled oats
Flour tortillas
Sourdough bread

Vegetables & Fruits

Broccoli
Spinach
Avocado
Bananas
Mixed berries
Bell peppers
Edamame
Green beans

Pantry

Olive oil
Peanut butter
Soy sauce
Rice vinegar
Almonds
Walnuts

Free Tools for This Plan

Protein Calculator Macro Calculator High Protein Weight Loss Calculator

Browse Recipes

High Protein Recipes Chicken Recipes Meal Prep Recipes

130g Protein Meal Plan FAQ

Is 130g protein too much?

Not at all for active individuals. 130g is 1.6-1.9g/kg for most athletes — exactly what research recommends for strength and performance. It's well within safe, studied ranges.

How do I eat 130g protein without feeling stuffed?

Spread across 4 meals (32g each) and choose protein-dense foods. Chicken breast, whey protein, egg whites, and fish pack protein without excessive volume.

Do I need protein supplements for 130g?

Not necessarily, but a protein shake (25-30g) makes it much easier. Without supplements, you need about 500g of lean meat/fish daily — doable but requires planning.

130g vs 150g protein — which is better?

If you weigh under 85kg, 130g is sufficient for most goals. Above 85kg or doing very intense training, 150g provides additional benefit. The difference is marginal for most people.

Best time to eat protein for muscle growth?

Spread evenly across the day (every 3-4 hours), with emphasis on post-workout (within 1 hour) and before bed (casein or cottage cheese). Total daily intake matters most.