How Can I Eat 200 Grams Of Protein A Day?[10 Natural Foods]

In this blog post, we discuss How can I eat 200 grams of protein a day. The first question that arises in everybody’s mind is that is it safe to consume that much protein. Yes, it is not safe for a normal person.

This type of diet is for professional bodybuilders and athletes. Normally a person needs 50-60 grams of protein daily. However professional bodybuilders who compete in bodybuilding competitions need 2 to 3 times more protein.

In this blog, we share some protein-rich natural foods that help to achieve your protein goal and a diet plan that gives you 200g protein per day.    

Is 200g Protein Good For Your Health? 

Before discussing today’s topic. Let us discuss whether is it healthy for you to consume 200g of protein daily. So, the average protein consumption for a normal person is 0.8 per kg of body weight recommended by the National Academy of Medicine.    

The consumption of protein is essential for your health which helps your muscle to recover and grow. But if you are exceeding your limit and consume too much protein it has an adverse effect on your health. It may cause kidney strain, digestive issues, and bone diseases. 

Professional bodybuilders and athletes who do intense workouts regularly. It is recommended to consume 1.6 – 2.2 grams of protein per day. Anyway, if you are a bodybuilder, athlete or a normal person who wants to increase your protein intake consult with a registered dietitian to get a piece of good advice.  

How Can I Eat 200 Grams Of Protein A Day? 

If you are here, you want to know about the question “How can I eat 200 grams of protein a day?” There are many natural foods as well as supplements that people consume to get their protein goals. 

The best way you can get your protein goal or increase your protein consumption is to add healthy natural foods to your diet. Instead of adding supplemental protein. 

Yes, you are right supplemental protein is good but first, you must consume natural foods to get the maximum of protein before you go with supplements. This is because natural foods have many other nutrients with protein that are not present in supplements.     

Natural Food That Fulfill Your 200g Protein A Day

Here we recommend some natural foods that are rich in protein and help you to achieve your 200 grams protein goal.          

1. Beans 

Beans are among the best plant-based protein sources. Beans are rich in protein as well as fiber, which helps to increase protein intake and weight loss.

Like kidney beans provide you with 24g of protein and 7.4 grams of fiber per 100g. Black beans provide you with 21.60 grams of protein and 15 grams of fiber per 100g.            

2. Corn 

Corn is also a plant-based protein source. It provides you with 15.6 grams of protein in a cup full of corn. Corn also contains calcium and fiber. You can add corn to your diet to increase protein intake.       

3. Fish 

Fish is an animal-based protein source that provides a good amount of protein with omega-3 fatty acids. Like salmon fish provides 50 grams of protein per 250 grams. 


4. Eggs 

Another popular protein-rich source that is used all around the world is egg. Egg gives you 6-7 grams of protein along with many vitamins and minerals. An ostrich egg provides you 235 grams of protein that you want to get in a whole day by adding different foods.

Also Read: How Much Protein Is In One Ostrich Egg?

5. Chicken Breast 

Chicken is also a good protein food that provides you 31 grams of protein per 100 grams. You can get 31 grams of protein with 0 carbs from a chicken breast.    

6. Oats  

Oats are another protein source that bodybuilders love to eat. Oats contain complex carbs and proteins that are essential for your health. It provides you 17 grams of protein per 100g.  

7. Turkey Bird 

Turkey is a bird species that is rich in protein. It provides you 29 to 30 grams of protein per 100g with other nutrients including zinc, selenium, and fat.      

8. Greek Yogurt  

Another animal-based protein source that is rich in protein is Greek yogurt. Greek yogurt provides 25 grams of protein per 250 grams with fat, carbs, and a small amount of fiber.    

9. Hemp Seeds 

Hemp seed is another protein-rich source. Hemp seeds provide 9.5 grams of protein per 30 grams of serving. It is also rich in magnesium which regulates heartbeat.    

10. Protein Shake

Protein shakes are also considered as homemade products which are made through a combination of both natural and supplemental products. Protein shake provides more than 30 grams of protein in its serving.        

Meal Plan To Get 200g Protein Daily  

Here I will give you a meal plan that helps you to build a lean body. This diet plan provides you 2000 calories which is rich in protein and carbs.

Meal 1:

Egg Whites10 egg whites
Bread2 slices
Ham2 slices




Mixed Barries200g
Powdered Peanut Butter24g


Fat 5g

 Post-Workout Meal

Turkey Burger Patties2
Cauliflower Rice200g
Sweet potato mashed200g


Fat 10g

Meal 3

Protein Bar1
Cereal¼ cup
Mixed Berries150g
Protein Powder1 scoop with water or milk



Night Snack

Cheese½ cup
Pineapple Chunk1 cup


Fat 2g

This is a diet plan which you can follow to get 200g of protein. You can add or remove any food that you want to. 


The conclusion is written about the topic How can I eat 200 grams of protein a day? You can consume it easily, it’s not a big deal, but it is not healthy for you.

Professional bodybuilders consume that much protein, but they have the proper guidelines of a registered dietician. We will give a diet plan that is beneficial for you to achieve your target. But before following this diet consult with a dietician.

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