How to eat 200 grams of protein a day: A Guide for Women

Many women struggle with energy dips, cravings,  and difficulty reaching fitness goals – whether they are looking to tone up, feel more fulfilled between meals, or simply feel strong. 

These challenges are frustrating and can even interfere with your progress. You might feel lethargic, lack focus or see slower-than-expected progress in the gym. 

This is where our hero of the show enters – Protein! Boosting your protein can promote muscle repair, help you keep full, and speed up your metabolism. A higher-protein diet can be a game changer for women focused on building muscle or keeping cravings in check. 

Practical Ways to Consume 200 grams of Protein Daily 

Wondering how to eat 200 grams of protein a day? Having 200 grams of protein per day is all about variety, planning, and balancing protein-rich foods with other nutrients. 

We have curated a list of foods enriched with protein to get you through your goal of 200 grams of protein a day without making it boring or monotonous. 

Chicken Fillet 

Who does not like some yummy juicy Moroccan chicken? Or some spicy tarragon chicken on a date night? Chicken fillet will contribute deliciously towards your protein intake. Whether it is grilled or baked, this lean protein powerhouse packs around 22.5g of protein, making it an amazing choice for fueling your day. 

Protein Powder

Convenient. Nutritious. Tasty. Protein powder swoops in when you are too busy to cook or just need a quick boost after a workout. Blend it into a creamy smoothie, mix it with your breakfast oats, or even sneak it into pancake batter for a protein-packed meal. It is like a snack but with gains! 

A scoop of protein powder roughly contains 25 grams of protein. We have also covered more about protein powders and their benefits, here. 

Eggs

Eggs – a universal favourite. Eggs might be small in size, but mighty in nutrition. According to the US Department of Agriculture (USDA), one whole egg contains 12.4 grams of protein. 

Hard boil a few eggs and keep them ready in the fridge for grab-and-go goodness. You can even go a little fancy by doing poached eggs over avocado toast – because who does not love some #BrunchVibes? 

Cottage Cheese

Packed with 11.6 grams of protein per 100 grams, cottage cheese always brings its A-game. It is a creamy way to fuel your day. If you have a major sweet tooth, top the cottage cheese with raw blueberries and a tablespoon of honey for a sweet treat. You can go all savoury too by having it with some juicy cucumber slices sprinkled with cracked pepper. Or add it to your pasta as a secret ingredient. 

Tuna

Tuna is like the fuss-free friend who shows up, does their job, and leaves you feeling amazing. With 19 grams of protein per 100 grams of tuna, it is perfect for salads or sandwich fillings. You can even mix it with Greek yogurt, mustard, and spices for a high-protein twist on tuna salad. 

Lean Beef

Here comes the superhero of protein world – lean beef. 134 grams of lean beef has a whooping 39 grams of protein present, making it perfect for muscle building. Plus it is loaded with iron and folate, giving you an extra energy boost. Pair your beef steak with mashed potatoes and grilled carrots, and you have got a protein-packed meal that is both nutritious and delicious. 

Chickpeas

Tiny but mighty, chickpeas are plant-based protein powerhouses. With 21.3 grams of protein per 100 grams, these gems are a staple in everything, from thick hummus to hearty curries. If you are in the mood for a snack, roast them with your favourite spices for a crunchy treat. 

Light on the stomach but heavy on protein, a cup of chickpeas can be your great buddy to meet the target of consuming 200 grams of protein per day. 

Sample Meal Plan for 200 grams of Protein Per Day

Here is a meal plan that can get you to your daily target of consuming 200 grams of protein in a day without every meal being monotonous or boring. 

Mixing up lean meats, good fats, and dairy is the key to balancing your protein intake. 

Is 200 grams of Protein a Day Too Much?

If you are aiming for weight loss, then 200 grams of protein might not be for you. However, if your fitness targets include weight and muscle gains, then consuming 200 grams of protein a day is ideal. 

Before adopting a high-protein diet, keep in mind that an increased protein intake might be heavy on the stomach. To overcome this challenge, begin slow and steady. Gradually reach the target of consuming 200 grams of protein a day. Moreover, pair protein with fibre-rich foods like oats and lentils and drink plenty of water to keep things moving smoothly. 

One more thing to be mindful of is that high protein intake can be taxing on the kidneys if you have existing kidney issues. In such a case, it is recommended that you reach out to a medical practitioner before moving towards a protein-rich diet. 

Calories and Macronutrients: How Many Calories Are in 200 Grams of Protein 

Each gram of protein contains 4 calories. This means that 200 grams of protein alone will account for 800 calories. 

A healthy young female requires around 1500 – 2000 calories a day. If you are taking 200 grams of protein, you will only be left with around 1000 more calories to cover in a day which can be done by adding other macronutrients. 

To give you a clearer idea, here is a table explaining what your daily intake of macronutrients should look like. 

It is important to remember that this is a rough example of how to balance a high-protein diet while completing your daily caloric requirement. This can be adjusted according to your energy needs and weight target.

FAQS

Q. Is 200 grams of protein too much for women?

Ans. 200 grams of protein a day is at the higher side of the spectrum. It is best suited for women looking to build gains. 

Q. How many calories is 200 grams of protein?

Ans. 200 grams of protein equals 800 grams of calories. 

Q. Can high protein intake cause diarrhea

Ans. A rapid increase in protein can interrupt with digestion. Spread your protein intake throughout the day to help manage this. 

Q. What are the results of eating 200 grams of protein a day?

Ans. Increased protein can lead to better muscle growth, greater satiety, and fewer cravings. A high-protein diet keeps you energized and feeling full for a longer time period. 

The Bottom Line

Reaching the goal of 200 grams of protein a day might sound intense, but with the correct approach, it is doable – and can help you crush your health goals! It is important to know what your body wants, adjust based on how you feel, and consult with a doctor if you have any concerns. 

Be mindful of not letting it become a chore. Keep it fun, get creative with new recipes, and mix up your protein sources so your meals stay exciting and flavorful. Hitting your protein goals does not mean starving yourself of the foods you love. It is all about balance and enjoying the path towards better health. 

Here’s to a protein-packed journey towards strength, health, and fullness.