Why is a high-protein diet good for you, and what does a day of eating high-protein look like? Research has shown that a higher protein diet can help with weight loss and other health benefits. The study highlights evidence that a higher protein intake may help prevent metabolic syndrome, obesity, type 2 diabetes, and cardiovascular disease. It’s recommended that The average adult should have 0.8 to 1.0 grams of protein per kilogram of body weight. I aim to eat between 100-120 grams of protein daily.

The key to eating healthy lean meats is buying the right cut. Some of the healthiest lean meats include:

  • Chicken breasts (skinless)
  • Ground turkey (99%) or turkey loins
  • Lean red meat (grass-fed lean ground beef, top sirloin, our round steak)
  • Pork (boneless or tenderloin)

Here’s what 100+ grams of protein looks like in a given day:


Scrambled egg whites with veggies and salsa (at least 4)= Approx 15 grams of protein


100 grams of chicken breast (3.5 ounces) with salad and veggies= Approx 30 grams of protein

Afternoon Snack

1 container of greek yogurt with fruit and 10-15 almonds= Approx 15 grams of protein


6 ounces of salmon, brown rice, and veggies= Approx 35 grams of protein

Evening Snack

Amy’s baked oat bar warmed with a dollop of whip cream (or more!)= Approx 15 grams of protein

Total= About 110 grams of protein.