Can you suggest daily meal that contains 180 grams of protein

To achieve a daily intake of 180 grams of protein, particularly if your target body weight is 180 pounds, Andrew Huberman and Dr. Gabrielle Lyon recommend breaking it down into meals that include between 30 to 50 grams of protein each. Here is an example daily meal plan:

Meal 1 (Breakfast)

• Scrambled Eggs:
  • 4 large eggs: ~28 grams of protein
• Greek Yogurt:
  • 1 cup: ~20 grams of protein

Meal 2 (Mid-Morning Snack)

• Protein Shake:
  • Whey protein isolate (1 scoop): ~25 grams of protein
• Almonds:
  • 1 ounce (28g): ~6 grams of protein

Meal 3 (Lunch)

• Grilled Chicken Breast:
  • 6 ounces: ~50 grams of protein
• Quinoa:
  • 1 cup cooked: ~8 grams of protein
• Spinach Salad:
  • Includes 1 ounce of feta cheese: ~4 grams of protein

Meal 4 (Afternoon Snack)

• Cottage Cheese:
  • 1 cup: ~28 grams of protein

Meal 5 (Dinner)

• Grilled Salmon:
  • 6 ounces: ~40 grams of protein
• Lentils:
  • 1 cup cooked: ~18 grams of protein

Summary:

• Breakfast: ~48 grams
• Mid-Morning Snack: ~31 grams
• Lunch: ~62 grams
• Afternoon Snack: ~28 grams
• Dinner: ~58 grams

Total: 227 grams of protein

This distribution ensures you're on track with the specified daily amount while providing a balanced intake throughout the day to support muscle health and metabolic function 1.