For someone weighing 170 pounds (about 77 kilograms), eating protein at a target of 1.1 grams per kilogram comes out to roughly 85 grams of protein per day. This amount supports muscle maintenance, metabolic health, and steady energy without requiring aggressive tracking or supplements. The simplest way to hit this goal is to spread protein evenly across meals instead of trying to “catch up” at dinner.
Here’s what a realistic day might look like.
Breakfast: two eggs cooked in butter with a side of breakfast sausage and steamed broccoli (about 20–22 grams of protein).
Lunch: a large salad topped with 4 ounces of grilled chicken thigh, olive oil, and vegetables (around 25 grams of protein).
Snack: plain Greek yogurt or a hard-boiled egg with a handful of nuts (10–15 grams of protein).
Dinner: 4–5 ounces of grass-fed beef, pork, or turkey with roasted vegetables and potatoes or rice (about 30 grams of protein).
These meals are filling, easy to prepare, and don’t rely on protein powders or bars. This daily menu lands right around 85–90 grams of protein, meeting the target without feeling restrictive. By choosing a clear protein source at each meal and snack, protein intake becomes automatic rather than something to calculate. Over time, this consistency supports strength, satiety, and long-term health with far less effort.
Content here is intended for education and is not a substitute for medical advice. Always consult your personal healthcare provider for your specific needs. I provide telehealth and in-person visits and am happy to accept new patients who need a provider.