How I Actually Hit 160 g Protein a Day as a Busy Gym Girl
Before I learned how to hit 160g protein a day consistently, I used to struggle balancing work, studying and the gym.
If you are like me and spend a lot of time online, you will find that lots of people like to casually say “just hit your protein” as if its a super duper easy thing to do!
Meanwhile…. you are working, studying, training and somehow finding the time to meal prep, hit your protein, hit your steps, drink 2-3L of water and get 8 hours sleep!!… sure. Okay, but how???
In this post i’m sharing exactly how I hit 160g of protein per day as a real-life gym girl with a full time job, and studying for a degree, a L2 fitness instructor qualification, a L3 personal trainer qualification. It’s not always perfect meal prep and endless Tupperware. Just simple meals that I like to eat. I use this protein powder to make it easier, too. It’s from Protein Works, which is a brand I have used for years.
You can copy this and tweak the numbers to suit whatever goal you have, hopefully it’ll save you a little bit of time and make life a bit easier for you.
Affiliate Disclaimer: Some of the links in this post are affiliate links. This means I may earn a small commission if you choose to purchase through them. There’s no extra cost to you, and I only recommend products I genuinely use and love.
My Protein Target (and Why 160g)
For context: I weigh around 59-61kg (depending on the time of the month!…) and my main goals are:
- Build muscle and keep it!
- Feel strong at the gym
- Stay full and energised throughout the day
A common starting point a lot of lifters use is around 1.6-2.2g of protein per kg of bodyweight. For me, that works out somewhere in the 100g-135g range. However, I personally aim slightly higher – around 160g – because:
- I feel more satisfied and snack less when protein is high
- I train pretty consistently
- I genuinly enjoy high-protein foods now (I didn’t used to!)
Do I NEED 160g to make progress. No.
Is it a number that works well for me? Yes.
Think of this like a real example, not a prescription.
What 160g Protein Actually Looks Like In A Day
Here’s a “typical” higher-protein day for me. This will change slightly depending on my mood, the time, what’s in the fridge and again… the time of the month… (if you know, you know!) but the structure stays pretty much the same
How to Hit 160g Protein a Day: Example Day
1. Breakfast – 40-50g Protein
Breakfast is where I like to start strong so I don’t play catch up all day. On weekdays, this includes my pre-gym snack, my post gym protein shake, and my breakfast.
Here are two of my go-tos:
Option A – Protein Overnight Oats (weekdays)
- Oats
- Chia seeds
- Semi-Skimmed milk
- Coconut milk
- Strawberry protein powder (Protein Works)
- Greek yogurt
- Toppings such as cinnamon, frozen fruit and mixed seeds
This usually gets me around 20g Protein. When you add my pre gym snack (peanut butter and banana on toast) – 8g Protein, and my my post-workout shake from Protein Works – (20g protein how I make it – usually 35g!)
Giving me a total of 45-50g protein
Option B (weekends) – Fried eggs, Avocado on Toast (plus a yoghurt bowl)
- Fried eggs on toast – 20g protein
- 2 x eggs
- Avocado
- Wholemeal toast
- Yoghurt Bowl – 20-25g Protein
- 0% fat greek yoghurt
- Fruit
- Cereal/granola or something crunchy to go on top
- Sometimes a little drizzle of something fun! (honey, maple syrup etc)
In total roughly 40-45g protein, depending on the yoghurt and portion size.
I pretty much always add a small scoop of whey protein powder with my breakfasts – either in them or on the side as a separate shake. It’s the easiest way to bump breakfast up without having to cook more!
2. Lunch – 35-40g protein
Lunch basically depends on where I am – wheather that’s at work, in the lab or at home but the pattern stays the same: 1 main protein, carbs, healthy fats and a bit of colour.
A few examples:
- Chicken wrap with cheese and a yoghurt based sauce (or BBQ/sweet chilli)
- Chicken tomato pasta with veg (usually brocolli!)
- Leftover dinner from the night before – this is great for zero extra effort! It’s basically unintentional meal prep!
If lunch is a bit lighter on protein it usually doesn’t matter as my post workout shake at breakfast usually covers this. If it doesnt’t I plan to have:
- A higher protein-snack in the morn or afternoon
- A coffee/Latte with double or 100% semi skimmed milk (yes okay not very filling but veryyy satisfying!)
3. Dinner – 30-40g protein
Dinner is basically something I have previously meal prepped and stuck in the freezer! Or something from Sundays meal prepping Sesh. Usually a simple tasty meal with minimal ingredients.
Regulars in rotation are:
- High-protein pasta (spaghetti bolognese/tuna pasta bake, chicken pasta)
- Stir-fry with chicken breast and rice/noodles
- Tray bakes (Chicken breast, chorizo/bacon, peppers, onions, chickpeas, potatoes)
- Fakeaway style meals like burgers or wraps with a sensible amount of protein and healthy sauces.
I aim for roughly 30-40g protein at dinner I usually weigh my carbs and protein but don’t always track my meals. Once you have tracked for a while, you get a feel for what 30g protein looks like and how much your body actually needs.
4. Snacks & “Top-Ups” – 40-60g protein
Snacks are where I fill the gaps, especially on long days.
Things I reach for the most are:
- Protein bars (these usually stay in my bag basically all the time just in case – I always take one for my partner too!)
- High-protein yoghurt bowls
- Cheese and crackers
- Fruit (usually apples) with peanut butter whip – (yoghurt, peanut butter and protein powder)
Most of the time, my main meals are solid, and so I might only need 1 snack to hit the full 160g. I will still always have two snacks as otherwise I get hungry, so the second is often just fruit on its own without extra unecessary protein.
5 Habits That Make High Protein Feel “Normal”
The biggest shift for me wasn’t a particular magic recipe – but simply changing how I structure my days around protein.
Here are five simple habits that make it much easier:
1. I build each meal around one main protein source
Instead of thinking “what do I fancy?” and then trying to bolt on protein at the end I think:
“what’s my main protein here? Chicken? Yoghurt? Mince? Eggs? Shake?
Once that’s decided, carbs and fats are easy to add.
2. I repeat meals on purpose
I know it’s “trendy” to eat something completely different every day, but honestly?…
Repeating breakfasts and lunches makes life so much easier. I’d rather rotate the same 3-4 options that I like, are easy, and know are high in protein than reinvent everything constantly.
Plus, it makes tracking so much easier as it’s already been tracked once so you can usually just copy and paste!
3. I keep “emergency protein” on hand
This is where a tub of whey and a couple of protein bars is a lifesaver for me. Mine are from Protein Works
If i’m shattered after work or the gym, and I don’t want to cook some elaborate high-protein masterpeice. Having:
- A tub of whey
- A couple of bars
- Maybe something fun like a dessert-y option
…means I can easily bump up my intake without extra cooking.
I’m not saying it’s a replacement for a proper nutritious meal, because it definitely isnt and my three main meals will always be my prioroty.
But having these there as an option is great!
4. I plan snacks like I plan meals
If I don’t plan snacks, I just end up with random chocolate biscuits and then wonder why i’m still hungry.
Having specific high-protein snacks I actually like stops the “I’ll just grab whatever is there” chaos. This might be as simple as:
- One yoghurt and one protein bar at work today
- Shake after the gym
5. I aim for “good enough most days”, not perfect every day
I don’t hit 160g perfectly every single eday. Some days are 140g some days are 170g. That’s life.
The point is that, on average, I’m consistently eating enough to support my training and recovery – without being obsessive about it.
My Current Protein Works Staples
This will change over time, but right now my Protein Works essentials are:
- Whey protein – goes in oats or as a quick shake. Every week. Most days. non-negotiable.
- Bars – for my bag, work and “emergency snack” drawer
- Peanut butter – not an amazing source of protein but great for making fun high protein snacks like apples with whipped peanut butter.
I try to keep things I genuinly enjoy so I’m not forcing myself to drink/eat stuff I hate “for the gains”
If you want to see exactly what I’m usng at the moment, I’ve put my current Protein Works favourites in one place Here
Or you can shop directly from their website Here
You can use my code HANNAHC at checkout for a little discount and to support me at no extra cost💛
Final Thoughts: Make It Work For Your Life, Not Against It.
You don’t have to suddenly become a meal prep robot or live off plain chicken breast to hit your protein …
If you:
- Start each meal (prep) by choosing your main protein
- Repeat a few staple meals that you like, and
- Use things like ready-to-go protein shakes and bars to fill the gaps when life is busy
You’ll be surprised how much easier it feels to get close to your target most days.
Use this as a template, not a rulebook. Steal the parts that make sense, adjust the numbers to your body and goals and make it fit your actual life – not the internet’s idea of a “perfect” gym girl.
If you want me to break this down into a lazy-girl high-protein meal plan or a Budget-friendly food shop, let me know – that’ll probably be the next blog post! 👀
Affiliate Disclaimer: Some of the links in this post are affiliate links. This means I may earn a small commission if you choose to purchase through them. There’s no extra cost to you, and I only recommend products I genuinely use and love.
