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120 Grams of Protein: Does It Help With Weight Loss?

We are well familiar with the importance of protein in weight loss, bodybuilding, and the maintenance of normal body functioning. But, what about 120 grams of protein a day? This is a very common protein intake standard these days for weight loss and bodybuilding.

But, Is it safe to consume 120 grams of protein a day or 120 grams of protein in one meal? If it is, how can we consume it? Why should we consume only 120 grams of protein a day for weight loss and bodybuilding? Does it help with weight loss?  The article is going to explore everything you want to know about 120 grams of protein and most importantly you are going to get some vegan protein diet options and a meal plan containing 120 grams of protein.

Why Is It Mostly Recommended to Eat 120 Grams of Protein?

120 grams of protein is an average level of protein intake if you want to meet your fitness goals. Protein has so many health benefits. It is essential for normal body functioning. It is also important in digestion, hormone production, and bone and muscle health.


Protein has satiating effects so it is important for weight loss. It keeps you full for a longer period and hence curbs your cravings. For bodybuilding, it is important to build muscles and burn fats. The amount of protein intake for bodybuilders can be more than 120 grams of protein per day depending upon their goals.

How much protein do you need per day?

Before we talk about how much protein we need for weight loss or bodybuilding, let us first explain what 120 grams of protein looks like. It is like you are taking a protein shake, chicken breast, greek yogurt, black beans, milk, cheese, and eggs in such a proportion that it becomes 120 grams of protein in total.

For Bodybuilding:

For building muscles, your body needs to be in Calorie surplus. So, if your weight is 160 pounds, you need to consume 160 grams of protein per day rather than consuming 120 grams of protein. It looks like eating 5 meals with 40 grams of protein from each meal.

For weight loss:

For weight loss, your body needs to be in a calorie deficit. It means you have to burn more calories than you eat. Protein is important for weight loss as it helps to burn more fat.

For weight loss, you need to take 0.7-0.75 grams of protein for your body weight. It becomes almost 100- 120 grams of protein in one meal or a day. 120 grams of protein to ounces is equal to 4.233 ounces.

120 grams of protein in calories is equal to 4 calories per 1 gram of carbs, 4 calories per 1 gram of protein, and 9 calories per 1 gram of fats. According to it, we can calculate the calories in 120 grams of protein.

For normal body functioning:

Protein is essential for bodybuilding, burning fat, and supporting metabolism. Your daily protein intake depends on your fitness goals. If you just want to have general health and longevity, you can take protein equal to about 50 percent of body weight or 80 grams of protein a day. It means you should get 25 grams of protein per meal.

Food sources to get 120 grams of protein a day

To consume 120 grams of protein a day, you can take

  • Protein shakes
  • Chicken breast
  • Milk
  • Cheese
  • Greek yogurt
  • Beans and lentils

120 grams of chicken breast protein calories

There are 132 calories in 120 grams of skinless chicken breast.

The nutritional facts of 120 grams of chicken breast are as follows.

Serving size120 grams
Nutrients% Daily values
Total fats 1.49g2%
Trans fats 0.396g2%
Trans fat 0.24g
Polyunsaturated fat 0.336g
Monounsaturated fat 0.36g
Cholesterol 70mg23%
Sodium 78mg 3%
Total carbs 0g0%
Dietary fiber 0g
Sugars 0g
Protein 27.71 g
Vitamin  D1%
Iron 5%
Vitamin A1%
Vitamin C2%

120 grams of protein vegetarian diet

There are many options for vegetarians if they want to consume 120 grams of protein a day. For example quinoa, vegetarians burger, and protein shake containing protein powder, almond milk, and peanut butter. The burgers contain whole wheat bread, lettuce or cauliflower, tomatoes, and vegan cheese. You can also try red lentil pasta.

120 grams of protein meal plan

Here is a sample meal plan with 120 grams of protein. You can also add and replace the food according to your choice.

7:00 AM:

(Overnight Oats) 

½ cup oats, ¾ cup almond milk, ¾ tbsp honey, ¼ cup blueberries, 1 scoop vanilla whey protein.

It has 33 grams of protein, grams off of carbs, and 11 grams of fat.

11:00 AM:

(Turkey Sandwich)

2 slices bread, lettuce, tomatoes, and string cheese.

It contains 33 grams of protein, 45 grams of carbs, and 10 grams of fat.

3:00 PM

Protein bar and fruit, 1 quest bar, and 1 medium apple.

It has 21 grams of protein, 44 grams of carbs, and 7 grams of fat.

7:00 PM

Chicken veggies, 4 oz grilled chicken, 2 cups of veggies, 1)2 tbsp olive oil.

It contains 39 grams of protein, 15 grams of carbs, 12 grams of fat.

You can also follow another meal plan which is:

Meal 1: 2-3 eggs, toast, black coffee

Meal 2: can of tuna, broccoli, rice

Meal 3: 6-8 oz grilled chicken breast, spinach salad, veggies.

Snack: a scoop of peanut butter before bed.

The Bottom line:

Protein is an essential component of any kind of diet, whether you are a vegan or not. 120 grams of protein a day is recommended if you want to lose weight or build your body.

Proteins are very important for organ functioning, regeneration, and the ing process. But after, ettheseseeseseare calories and an increased amount of calories can still cause weight gain whether it is in the form of protein or carbohydrates.

 Also, a greater amount of protein is difficult to metabolize for kidneys, so always monitor the amount of protein you are consuming whether for normal body functions or ht loss.


How can I get 120 grams of protein a day?

By eating more protein portions, you can’t get 120 grams of protein. By snacking on protein-containing food, adding eggs to your diet, eating lean protein, and taking shakes having protein powder.

Are 120 grams of protein too much?

No, if you want to lose weight. You should take 0.7-0.75 grams of protein per pound of your body weight or you can take 120 grams of protein a day.

Can I drink 120 grams of protein a day?

You can drink it in the form of protein shakes but it is better to distribute the protein intake between eating as well as drinking protein-rich foods.

Is 120 grams of protein a day enough?

Yes, it is enough based on maximum recommendations for a normal body. Even if you want to lose weight, you can include 120 grams of protein in your diet but if you want to build your body, you should increase the amount of protein intake.

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