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How to Build Muscle with Ease: A Complete Meal Plan for 200g of Protein a Day with Macro Breakdown



How to Build Muscle with Ease: A Complete Meal Plan for 200g of Protein a Day with Macro Breakdown


Struggling to hit your daily protein goals? Below is a complete daily meal and macro breakdown for you to hit 200g of protein daily with ease!



Here is a sample meal plan for someone aiming to consume 200g of protein per day, along with a breakdown of the macronutrient percentages:


Breakfast:

  • 3 large eggs (21g protein, 1g carbs, 18g fat)

  • 2 slices of whole wheat toast (7g protein, 28g carbs, 2g fat)

  • 1 cup of sliced strawberries (1g protein, 12g carbs, 0g fat)

  • 1 cup of black coffee (0g protein, 0g carbs, 0g fat)

Macronutrient breakdown: 34g protein (17%), 41g carbs (21%), 20g fat (62%)


Snack:

  • 1 apple (0g protein, 25g carbs, 0g fat)

  • 1 serving of peanut butter (4g protein, 4g carbs, 16g fat)

Macronutrient breakdown: 4g protein (18%), 29g carbs (41%), 16g fat (41%)


Lunch:

  • 6 oz grilled chicken breast (42g protein, 0g carbs, 3g fat)

  • 1 cup cooked brown rice (5g protein, 45g carbs, 2g fat)

  • 1 cup steamed broccoli (3g protein, 6g carbs, 0g fat)

Macronutrient breakdown: 50g protein (42%), 51g carbs (43%), 5g fat (15%)


Snack:

  • 1 serving of Greek yogurt (18g protein, 6g carbs, 0g fat)

  • 1 small banana (1g protein, 23g carbs, 0g fat)

Macronutrient breakdown: 19g protein (50%), 29g carbs (38%), 0g fat (12%)


Dinner:

  • 8 oz grilled salmon (40g protein, 0g carbs, 15g fat)

  • 1 cup cooked quinoa (8g protein, 39g carbs, 4g fat)

  • 1 cup roasted asparagus (4g protein, 7g carbs, 2g fat)

Macronutrient breakdown: 52g protein (42%), 46g carbs (38%), 21g fat (20%)


Before Bed Snack:

  • 1 scoop of whey protein (24g protein, 2g carbs, 1g fat)

  • 1 cup of unsweetened almond milk (1g protein, 1g carbs, 2g fat)

Macronutrient breakdown: 25g protein (89%), 3g carbs (11%), 3g fat (0%)



Overall, this meal plan provides a total of 200g of protein, 199g of carbohydrates, and 61g of fat per day. The macronutrient breakdown for the day is approximately 47% protein, 47% carbs, and 16% fat. However, these percentages may vary slightly depending on the specific brands and ingredients used in the meals. It's always important to double-check the nutrition information on labels to ensure you're meeting your individual macro and calorie needs.

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