How I Hit 140 Grams of Protein a Day Without Overthinking It

My protein target is 140 grams a day. Here’s how I actually hit it without obsessing over every meal.

Why It Matters More After 60

After 60, your body becomes less efficient at using protein to build muscle — you need more to get the same effect you’d have gotten at 40. Muscle matters for metabolism, strength, balance, and independence.

What a Typical Day Looks Like

Breakfast: 3 eggs + Greek yogurt — about 38g.
Lunch: Chicken and rice (Sunday prepped) — about 50g.
Dinner: Salmon or turkey chili — about 40g.
Snacks: More yogurt or a protein shake to close the gap — I use a personal blender and it’s done in 30 seconds.

The Sunday Prep Habit

90 minutes on Sunday cooking chicken in the air fryer (faster, reheats better), making chili, and portioning containers eliminates all the bad decisions during the week. When lunch comes around, I reheat — I don’t decide.

Check with your doctor about nutrition changes, especially if you have kidney concerns.