200 Grams Of Protein A Day Meal Plan
With such a great number of existing diets, it may be extremely difficult to choose which one to follow. It is especially a challenge for those who want to reach their body goals but are new to the world of dieting and don’t know how this whole weight management process works. Luckily, today you will be able to find out more about one of the diets based on the increased consumption of a certain nutrient. High-protein diets have quickly gained popularity due to all the benefits that many say they have. In light of this, some people believe that having more protein is better for their weight and body goals. However, is consuming more of this nutrient the answer? Should you consider 200 grams of protein a day meal plan? Is this diet safe for you?
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Do You Need To Go On A 200 Grams Protein A Day Meal Plan?
No, you do not. A 200 grams protein meal plan is best left to elite athletes and bodybuilders looking to gain some lean muscle as most ordinary people do not need this much protein in their diets. The average human just requires 0.8 g of this nutrient per kilogram of body weight (5). This means that 10 to 35 percent of your daily calories should be made up of proteins.
Here is how to determine if you truly do need to be on a 200 grams protein meal plan (6):
The Calorie Method
This is the method used by many bodybuilders. You take the number of calories you will consume in a day and multiply them by 35%. This gives you your maximum number of calories that should come directly from proteins. If looking for your minimum number, use 10%. From here, take this number and further divide it by 4 (because 1 g of protein = 4 calories). A quick example is as follows:
For someone eating 1200 calories a day:
1200 calories * 35% = 420 calories
420 calories / 4 calories/grams = 105 grams of protein per day
The Bodyweight Method
As discussed above, the average person will only require 0.8 grams per kg of weight as his protein intake a day. To calculate what you need, take your weight and multiply it by 0.8.
70 kg * 0.8 g/kg = 56 g per day
However, athletes and bodybuilders usually require more protein in their day; two to three times more than what you and I need. Athletes are recommended 1.4 to 2 g per kg (9) body weight, while bodybuilders may require 2.3 to 3.1 g per kg of lean body mass (1). Thus, a 95 kg competitive bodybuilder with 6% body fat (12) might require:
95 kg * 94% = 89.3 kg lean body mass
89.3 x 2.5 g/kg = 223 g of protein per day
How To Eat 200 Grams Of Protein A Day Meal Plan?
The best way to increase your protein intake is to look for healthy foods that are naturally high in this nutrient. Perfect examples of such foods include oily fish, chicken and turkey, eggs, cottage cheese, nuts and nut butter, soybeans and milk, legumes, lentils, and grains, among others (8).
Here are the most protein-rich healthy foods to include in your 200 grams of protein a day meal plan:
Balck beans are among the best plant sources of protein. Besides that, they contain plenty of fiber, which is also great for weight loss. They can be prepared in many ways and go well with a great plethora of other foods.
Yellow corn contains around 15.6g of protein per cup. It is also a great source of fiber and minerals, including calcium. Corn makes a very tasty garnish, can be added to the salads, or go as a side-dish.
Like any other fish, salmon is rich in protein. However, that is not all there is to it. Besides that macronutrient, salmon can offer you plenty of omega-3 fatty acids, vitamins, and minerals. If prepared correctly, it can be one of the best dishes you have ever tried. You can bake it, roast it, grill it or boil it.
Another rich animal protein source, eggs, can also provide you with a great plethora of other vital nutrients including vitamins and minerals. Being as popular a breakfast as they are, eggs can be found in any household. The best way to prepare your eggs is to boil them, since fried eggs have additional fat in from the frying pan. You can use eggs in the bakery, add them to salads or eat them as a separate dish. They are very filling and go very well with fresh vegetables or sauces.
One of the best types of meat for your weight loss diet, chicken breast, is relatively lower in calories and saturated fats while being quite rich in protein. A 136g skinless chicken breast can offer you around 26g of protein. It is best to bake, boil, roast, or grill your chicken breast. You can add it to salads or eat it with some vegetable garnish.
Oats are filled to the brim with complex carbs and protein. 100g of this grain can provide you with about 17g of protein. Oats in a form of oatmeal is also a popular breakfast option. You can boost their nutritional value and flavor by adding such healthy foods as berries, fruits, nuts, or seeds. It is recommended to avoid prepared oatmeal since it often contains added sugar. You can also make healthy oat cupcakes or cookies.
This type of poultry is often underestimated by many people. Turkey is a rich source of protein, with 13g of this macronutrient in 100g of turkey meat. You can often find turkey on a Thanksgiving table, but why limit it to that? You can make a turkey broth, bake, grill, or roast it for dinner, add it to a salad, or make a turkey sandwich.
Dairy is also a great source of animal protein. If your goal is to slim down, then plain, low-fat Greek yogurt is your go-for. A 200g pot of this dairy product contains 19g of protein. You should, however, avoid certain types of Greek yogurt, particularly those that have added sugars in them. Instead, if you want to add some variety or flavor to your Greek yogurt, you can top it with various fruits, berries, or seeds.
If you are a fan of white fish, halibut is a perfect choice for your 200 grams of protein a day meal plan. ½ fillet of this fish can provide you with nearly 30g of lean protein. Besides that essential macronutrient, halibut can offer you such vital micronutrients as niacin, phosphorus, magnesium, vitamin B6, and vitamin B12. The best way to have your halibut is baked, grilled, or roasted.
As you may already know, a balanced diet includes foods of all types. Luckily, each type of food has some protein-rich products to add to your 200 grams of protein a day meal plan. The same goes for seeds. One of the most protein-rich seeds is hemp seeds. One tablespoon of these seeds can provide you with about 10g of protein. They are also rich in fiber, unsaturated fats, and a great plethora of micronutrients, including vitamin E, magnesium, phosphorus, potassium, niacin, riboflavin, thiamine, vitamin B6, and others. You can add hemp seeds to salads or smoothies.
Broccoli And Cauliflower
Both being a cruciferous vegetable, broccoli and cauliflower are a relatively rich plant source of protein. They are also low in calories and high in fiber and various essential vitamins and minerals, which makes them an inseparable part of any healthy diet. Although from the very childhood you are taught that broccoli is the healthiest food, along with cauliflower, it has some downsides. For example, it can cause gassiness and bloating. If that is not a deal-breaker for you, then you should definitely eat up on these two! You can boil, sautee, bake, or roast them. They go well as a garnish, or as a casserole ingredient.
Sample Of A 200 Grams Of Protein A Day Meal Plan For A Man
The following eating plans are about 2000 calories, and they are fantastic for anyone who is on a cutting diet. A cutting diet is higher in protein and carbs and will help you maintain lean muscle mass while reducing body fat (7).
Meal 1: Scrambled Eggs And Toast
150 g mushrooms, 45 g spinach, 300 g egg whites, 2 slices of 60 calorie bread, and 2 slices of ham
Calories: 360, Fat: 3 g, Proteins: 32 g, Carbs: 26 g
Snack: Peanut Butter Fruit Mix
200 g of mixed berries and 24 g of powdered peanut butter
Calories: 196, Fat: 5 g, Proteins: 12 g, Carbs: 23 g
2 turkey burger patties, 200 g cauliflower rice, and 200 g sweet potato mash
Calories: 528, Fat: 10 g, Proteins: 61 g, Carbs: 52 g
Meal 3: Protein Bar And Yogurt Bowl
1 protein bar, 1/4 cup of breakfast cereal, 150 g mixed berries, 1 scoop protein powder, and 300 g zero percent yogurt
Calories: 759, Fat: 13 g, Proteins: 79 g, Carbs: 78 g
Night Snack: Cottage Cheese And Pineapple Chunks
Half cup of the cheese and 1 cup of pineapple chunks
Calories: 160, Fat: 2 g, Proteins: 13 g, Carbs: 24 g
Total Intake for the Day: Calories: 2003, Fat: 32.5 g, Proteins: 197 g, Carbs: 202.7 g
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2 eggs, 3 egg whites, 50 g spinach, 50 g tomatoes, and 30 g onion
Calories: 214, Fat: 10 g, Proteins: 25 g, Carbs: 6 g
Snack 1: Yogurt And Rice Cakes
200 g zero percent yogurt and 2 rice cakes
Calories: 197, Fat: 1 g, Proteins: 22 g, Carbs: 25 g
150 g lean beef, 75 g bell pepper, 125 g kidney beans, 50 g spinach, 100 g tomato sauce, 30 g onions, 3 poppadoms, and salt and pepper to taste
Calories: 465, Fat: 9 g, Proteins: 54 g, Carbs: 42 g
Snack 2: Popcorn And Fruit
1 pack of popcorn and 250 g melon
Calories: 173, Fat: 5 g, Proteins: 3 g, Carbs: 29 g
Half a pack of potatoes, 150 g lean beef, 400 g green beans, 100 g kidney beans, 50 g spinach, and 30 g onions
Calories: 530, Fat: 6 g, Proteins: 56 g, Carbs: 63 g
Snack 3: Oats And Chocolate
15 g chocolate breakfast cereal, 60 g oats, 20 g protein powder, and a square of dark chocolate
Calories: 422, Fat: 10 g, Proteins: 25 g, Carbs: 58 g
Total Intake for the Day: Calories: 2010, Fat: 42 g, Proteins: 184 g, Carbs: 224 g
How Safe Is A 200 Grams Of Protein A Day Meal Plan For A Woman?
Generally, adult women require about 1600 to 2000 calories a day to maintain their weight. This number can go higher or lower depending on age, lifestyle, and physical activity (4). As stated above, the amount of protein required per day is largely dependent on the amount of physical activity done in a day.
Thus, it may besafe for a woman to consume 200 grams of this nutrient (or more) a day, but only if she is an athlete or competitive bodybuilder. Female bodybuilders can consume up to 4000 calories a day (2) depending on the season, and thus would have to consume large amounts of protein to help with muscle synthesis and to be within the 10-35% range of calories from protein. Additionally, for a few female bodybuilders, the recommended 2.3 to 3.1 grams of protein per kg lean body mass per day may indeed fall somewhere close to 200 grams of protein.
Can You Have A Vegan 200 Grams A Day Meal Plan?
Yes, you can. Many people researching vegan diets are concerned about how to eat more protein. This is because veganism does not allow for most traditional sources like eggs, poultry, beef, and other meats, fish, milk, and milk products.
However, this should not stop you from trying out this diet. Here is a sample of a one day vegan 200 grams of protein meal plan:
Meal 1: Avocado Toast
2 slices of toasted protein bread, 1 avocado, 1 sliced tomato, 1 apple, and half a cup of red grapes
Calories: 619, Fat: 19 g, Proteins: 33 g, Carbs: 71 g
Snack: Protein Bar
Calories: 217, Fat: 10 g, Protein: 10 g, Carbs: 21 g
Meal 2: Beans And Rice
90 g of kidney beans, 75 g microwaveable basmati rice, and hot sauce if desired
Calories: 704, Fat: 22 g, Proteins: 26 g, Carbs: 100 g
Snack: Protein Smoothie
2 scoops of plant-based protein powder, 100 g of mixed summer berries, and 2 cups of vanilla almond milk
Calories: 466, Fats: 10 g, Proteins: 45 g, Carbs: 18 g
Meal 3: Black Bean Spaghetti
170 g firm tofu, 2 cups green beans, 100 g mixed peppers, 51 g dry black bean spaghetti, 1 tbsp coconut oil, and 1 tbsp sesame seeds
Calories: 496, Fats: 20 g, Proteins: 45 g, Carbs: 40 g
Meal 4: Seitan & Black Bean Stir-Fry (10)
400 g can black beans, 75 g dark brown soft sugar, 3 garlic cloves, 2 tbsp soy sauce, 1 tsp Chinese five-spice powder, 2 tbsp rice vinegar, 1 tbsp smooth peanut butter, and 1 red chili
For the stir-fry – 350 g jar marinated seitan pieces, 1 tbsp cornflour, 2-3 tbsp vegetable oil, 1 red pepper, 300 g bok choy, 2 spring onions, and cooked rice noodles or rice to serve
This recipe makes four servings.
Calories: 326, Fat: 8 g, Proteins: 22 g, Carbs: 37 g
Total Intake for the day: Calories: 2828, Fat: 89 g, Proteins: 181 g, Carbs: 287 g
As seen above, you can consume 200 g of protein a day on a vegan diet. However, this sample is quite high in calories. If you are doing a high protein, low carb vegan diet, it is best to tweak the above plan to fit your diet.
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Sources Of Proteins For Vegans
Here are some fantastic sources of proteins for vegans (11):
1. Tempeh And Edamame
Like tofu, these are made from soybeans which are a fantastic source of this nutrient.
These are the primary source of proteins for many vegans. Chickpeas are an excellent addition to the menu too.
1 cup of cooked lentils has about 18 grams of this nutrient.
4. Nutritional Yeast
This is mostly used as a cheese substitute due to its cheesy flavor. 28 g of this yeast has 14 g of this macronutrient.
5. Hemp Seeds
Although they were already mentioned before, hemp seeds are a relatively rich plant source of protein and are worth mentioning again. These are also a common favorite in the vegan community. Despite coming from the Cannabis sativa plant, the seeds will not make you high. Instead, they will give you 10 g of this macronutrient per every 28 grams.
Made from blue-green algae, it has multiple benefits such as strengthening the immune system and reducing blood pressure among other benefits. 2 tablespoons of the powder give you about 8 g of protein.
This product is made from wheat gluten and provides you with 25 grams of this nutrient per 100 grams.
Is It Possible To Have 200 Grams Of Protein A Day Meal Plan On A Vegetarian Diet?
Yes, it is. Unlike vegans who do not consume all animal products, vegetarians only give up some animal products such as meat, poultry, fish, insects, and other variants of animal protein. However, they do eat eggs, honey, milk, and other dairy products (13).
Including all the above options for vegans, vegetarians can also include other sources like whey protein, eggs, Greek yogurt, cheeses, whey or plant-based protein powders, nuts, and seeds into their diets (3).
Side Effects Of A 200 Grams Protein Meal Plan
It is no secret that a high-protein diet has many benefits such as (14):
- Boosting weight loss.
- Keeping you fuller for longer which prevents snacking.
- Helps build muscle.
- Helps burn more calories as the body requires more energy to digest protein.
However, despite these fantastic benefits, consuming too much of this nutrient has its side effects. They include:
If you consume more protein than you need, your body will convert it to sugar to be used for energy or stored as fat. This means that you should probably not use 200 grams of protein a day meal plan for weight loss. Most people do not need this much protein in a day, and so this diet is unlikely to help you lose weight..
This is especially bad for people with pre-existing kidney disease. This organ is used by the body to filter your blood, ensuring that the waste byproducts of protein metabolism are discarded. Extra protein intake makes the kidney work harder, which is dangerous if this organ is already ill.
Many people will tend to get their protein from meat and dairy products. While this is fine in small amounts, increased or excessive amounts of this could lead to high amounts of saturated fat and cholesterol in the body. This puts you at a higher risk of atherosclerosis (hardening of the arteries), heart attack, and stroke.
Dangerous For People With Diabetes
Once the protein is consumed, the body converts any excess to glucose. This raises your blood sugar levels, something that is life-threatening to persons who have diabetes.
The Bottom Line
When it comes to trying 200 grams of protein a day meal plan, our advice is to leave it to bodybuilders and athletes. Whether you are trying to lose weight, or gain muscle, the chances are that your recommended protein intake (as dictated by calorie intake and body weight) is much lower than this.
The disadvantages of eating 200 grams of protein a day outweigh the benefits, so it is not worth it. If you are planning on trying a high-protein diet, it is best to talk to your doctor or dietitian, and they will help you make an informed decision.
And if you are simply looking for foods that can help you satisfy your daily protein requirements, and help you trim a couple of inches in a healthy way, then feel free to use the above-presented list of healthy protein-rich foods.
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This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation (2014, jissn.biomedcentral.com)
- Female Bodybuilder Diet (2020, livestrong.com)
- How Can a Vegetarian Get 200 Grams of Protein? (2018, livestrong.com)
- How Many Calories Should You Eat per Day to Lose Weight? (2019, livestrong.com)
- How much protein do you need every day? (2019, health.harvard.edu)
- How Much Protein Is Too Much in Bodybuilding? (2020, verywellfit.com)
- How to Follow a Cutting Diet for Weight Loss (2019, healthline.com)
- How to Get 200 Grams of Protein Without Supplements (2019, livestrong.com)
- International Society of Sports Nutrition Position Stand: protein and exercise (2017
- Seitan & black bean stir-fry (n.d, bbcgoodfood.com)
- The 17 Best Protein Sources for Vegans and Vegetarians (2016, healthline.com)
- What Is a Good Body Fat Percentage for a Bodybuilder? (n.d, livestrong.com)
- What is the difference between veganism and vegetarianism? (2019, medicalnewstoday.com)
- What Is the High-Protein Diet? (2020, verywellfit.com)