This year, I set a big goal for myself: to eat more protein. I learned that protein helps build muscle, boosts metabolism, cuts down on cravings, supports the immune system and has many more benefits. So, I knew I had to add more of it to my daily meals. After discussing my health goals with a nutrition coach, we decided that I should aim to eat a minimum of 100 grams of protein daily.
But how to eat 100 grams of protein a day? Initially, 100 grams seemed like a daunting number, and I worried I might not reach it. But soon, I discovered it was more doable than I thought. After sticking to this protein intake for many months, I’ve seen great benefits of it. These advantages include fewer cravings, more muscle, weight loss, and an overall better feeling throughout the day.
In this blog, I am excited to share a 7-day diet plan that helped me meet my protein goals. This diet plan includes meals and foods I truly enjoy.
How to Eat 100 Grams of Protein A Day: The Importance of Protein
Your body relies on protein to build and maintain muscle. Proteins are made up of amino acids, and some of these cannot be produced by the body. Therefore, we must obtain them from the foods we eat. Without these essential amino acids from dietary protein, the body may start breaking down other molecules, usually from muscles, to compensate. So, you should learn how to eat 100 grams of protein a day.
The International Society of Sports Nutrition published a study in 2022 that stated that for those who exercise regularly, this can result in illness, muscle loss, difficulty in training, and injuries. Recent surveys show that many people are eager to increase their protein intake.
For instance, the 2023 Food and Health Survey by the International Food Information Council revealed that 67% of individuals are aiming to consume more protein.
Why Set a Goal of 100 Grams of Protein Daily?
Protein is essential for building and repairing muscles and supporting overall health. It provides amino acids, which are the building blocks that help fix muscle tissue after workouts and keep your body functioning well. Eating enough protein can also help with weight management by making you feel full longer, which reduces the urge to snack on high-calorie foods.
In addition, protein is important for energy production, helping you stay active and alert all over the day. People like bodybuilders, athletes, and those on keto diets or high-protein frequently benefit from consuming 100 grams of protein daily. This amount maintains a healthy metabolism, supports muscle growth, and intense exercise routines.
Even if you aren’t an athlete, aiming for 100 grams of protein each day can be beneficial if you are looking to maintain energy levels, lose fat, or build strength. Though aiming for 100 grams of protein daily works well for many people, individual needs can differ.
The Institute of Medicine suggests a daily protein intake of 0.8 grams per kilogram of body weight, which is about 0.35 grams per pound. To determine your protein needs, multiply your weight in pounds by 0.35 or kg by 0.8. For instance, if you weigh 180 lbs, you should aim for about 65 grams of protein each day.
This amount is roughly equivalent to around 3 ounces of chicken breast, a serving of Greek yogurt, a serving of black beans, and 5 ounces of canned tuna. However, if you are actively engaged in high-intensity workouts or strength training, you might require more protein.
For instance, a professional personal trainer may recommend consuming about 1.2-2.0 grams of protein per kg for individuals focused on recovering from injuries or building muscle. So, it is important to know how to eat 100 grams of protein a day.
How to Eat 100 Grams of Protein A Day: My Daily Meal Plan
Reaching 100 grams of protein each day turned out to be easier than I expected. This was possible because of fitness tools and keeping my kitchen stocked with high-protein foods. Below, I have shared what a regular week looks like for me, including my meals for breakfast, lunch, snacks, dinner, and dessert.
I like to repeat recipes I enjoy or tweak them slightly to make the most of the groceries I have, minimizing food waste. Keep reading to see how to eat 100 grams of protein a day.
Monday (102 Grams of Protein)
- Breakfast (23 grams of protein): Hash browns paired with McDonald’s Sausage McMuffin.
- Lunch (45 grams of protein): Everything bagel topped with chopped celery, canned tuna, onion slices, 1/8 cup of Fage 0% Greek yogurt, a slice of tomato, and a sprinkle of dill.
- Snack (19 grams of protein): An Alpha Prime Protein Brownie, and my favorite flavor is the Glazed Chocolate Donut.
- Dinner (24 grams of protein): Banza rotini pasta mixed with smoked oysters, Parmesan cheese, garlic, and butter, accompanied by a Caesar salad.
- Dessert (10 grams of protein): The Chocolate Chip Cookie Dough Ice Cream by Halo Top.
Tuesday (101 Grams of Protein)
- Breakfast (28 grams of protein): 1 slice of whole-grain toast, 2 eggs, 3/4 cup of Greek yogurt with mixed berries.
- Lunch (35 grams of protein): 4 ounces of ground turkey, 1/4 cup of white rice, Tomato alla vodka beans.
- Snack (6 grams of protein): 1/2 cup of shelled pistachios.
- Dinner (32 grams protein): 3 ounces of cooked chicken breast with buffalo sauce, 1/4 cup of white rice, Caesar salad.
Wednesday (101 Grams of Protein)
- Breakfast (31 grams of protein): A slice of Dave’s Killer Organic White Bread, 2 eggs with chopped bell peppers, La Colombe Vanilla Draft Latte, Aidells Artichoke & Garlic Smoked Chicken Sausage.
- Lunch (26 grams of protein): 2 chicken burgers with sundried tomato aioli. It is served on Arnold 100% Whole Wheat Buns.
- Dinner (25 grams of protein): Chopped and boiled russet potatoes mixed with dill and sour cream, 3 ounces of baked salmon.
Thursday (101 Grams of Protein)
- Breakfast (35 grams of protein): 2 tablespoons egg whites, 1 egg, 3 ounces of ground turkey patty, Laughing Cow Jalapeño Spreadable Cheese, Thomas English Muffin, and a slice of cheddar cheese.
- Lunch (45 grams of protein): Chipotle Chicken Burrito Bowl. It includes guacamole, black beans, mild salsa, white rice, and fajita veggies.
- Dinner (21 grams of protein): Parmesan cheese, Banza Chickpea Rotini Pasta mixed with artichoke hearts, mushrooms, kale, and 3 ounces of sautéed tofu.
Friday (105 Grams of Protein)
- Breakfast (24 grams of protein): Chocolate protein waffles created with Orgain Organic Chocolate Protein Powder.
- Lunch (40 grams of protein): Canned tuna mixed with Sir Kensington’s Avocado Mayonnaise, 2 slices Dave’s Killer Bread 21 Whole Grains and Seeds, celery, and canned tuna.
- Dinner (32 grams of protein): Chicken gyro from Lauren Fit Foodie that includes Greek yogurt and chicken. It is served on Joseph’s Heart Friendly Pita Bread.
- Dessert (9 grams of protein): Clio Vanilla Greek Yogurt Bar.
Saturday (100 Grams of Protein)
- Breakfast (30 grams of protein): Premier Chocolate Protein Shake.
- Lunch (32 grams of protein): Asian-inspired tuna burgers topped with wasabi mayo. It is served on Arnold 100% Whole Wheat Buns.
- Snack (14 grams of protein): 1/2 cup of Good Culture cottage cheese mixed with frozen strawberries and one teaspoon of chia seeds.
- Dinner (24 grams of protein): air-fried sweet potato, 1/2 cup of canned black beans, 1/4 cup of white rice, and MorningStar Veggie Buffalo Chik’n Patty topped with plain Greek yogurt and Primal Kitchen Buffalo Sauce.
Sunday (102 Grams of Protein)
- Breakfast (22 grams of protein): 3/4 cup of Fage 0% Greek yogurt topped with a handful of frozen mixed berries, 1/2 ounce of almonds, and 1 teaspoon of chia seeds.
- Lunch (35 grams of protein): Fage 0% Greek yogurt mixed with dill and lemon juice, 2 tablespoons of Lemon Dill Ithaca hummus, chopped tomatoes and cucumber, 1 cup of cooked quinoa, and 3 ounces of chicken breast
- Snack (13 grams protein): 1/2 ounce of almonds and Quest Frosted Protein Cookies.
- Dinner (32 grams protein): Banza Bucatini chickpea pasta topped with 3 ounces of salmon and sautéed vegetables such as zucchini, mushrooms, and eggplant.
Closing Remarks on How to Eat 100 Grams of Protein A Day
Consuming 100 grams of protein daily can be easy and fun. With some planning, simple high-protein meals, and a bit of meal prep, you can hit your goals while enjoying tasty dishes. You can use the diet plan described in this article as a starting point. Try out different high-protein recipes and adjust your meals to suit your tastes.
Whether you’re aiming for better athletic performance, weight loss, or just want to increase your protein intake, having the right diet plan is important. Ready to begin? Give these ideas of how to eat 100 grams of protein a day a try today and see the advantages of a high-protein lifestyle for yourself.
