Achieving 100 grams of protein daily might seem like a daunting goal, but with careful planning, it’s more manageable than you think.
Protein is essential for building muscle, reducing cravings, boosting metabolism, and supporting overall health, which is why I made it my goal to increase my intake to at least 100 grams per day.
Here’s a detailed breakdown of how I reached that goal and how you can, too, by incorporating specific foods and using helpful tools to track your progress.
Why Focus On Protein?
Protein plays a crucial role in many bodily functions, including muscle repair and growth, hormone production, and immune support. Increasing your protein intake can lead to various benefits like:
- Muscle development: Protein is essential for building and repairing muscles, especially after a workout.
- Satiety: Eating protein-rich meals helps you feel full longer, which can reduce cravings and prevent overeating.
- Metabolism boost: Protein has a higher thermic effect of food (TEF), meaning your body burns more calories digesting it compared to fats and carbohydrates.
- Weight loss: Because it keeps you feeling fuller longer, higher protein intake can help with weight management and fat loss.
How Much Protein Do You Need?
Determining your protein needs depends on several factors, including your health goals and activity level. Here’s a general guideline:
- Sedentary individuals: 46 grams of protein per day for women and 56 grams for men.
- Active individuals: 1.2-2 grams of protein per kilogram of body weight. For example, a 150-pound active person should aim for 82-136 grams of protein daily.
It’s important to talk to a healthcare professional to find out exactly how much protein is right for you.
Tools For Success
One of the most helpful tools I used to increase my protein intake was MyFitnessPal. This app allowed me to track my meals and snacks easily, helping me make sure I met my daily protein goals.
MyFitnessPal also offered a wide array of high-protein recipe suggestions and let me input specific food items to see their nutritional breakdown.
High-Protein Foods To Stock
Stocking up on high-protein foods ensures that you’re prepared even on the busiest days. Some of the foods I always have in my kitchen include:
- Canned fish (tuna, salmon, oysters, sardines)
- Protein shakes (Muscle Milk and Premiere Protein)
- Plain Greek yogurt
- Eggs
- Chicken
- Ground turkey
- Cottage cheese
- Protein pasta (like Banza, made from chickpeas)
- Protein brownies (Alpha Prime Bites are my favorite)
Having these on hand makes it easy to incorporate protein into every meal without overthinking.
Here’s Exactly How I Get 100 Grams of Protein Per Day
Monday: 101 grams of protein
Breakfast (28 grams):
- 2 eggs
- A slice of Simply Nature Graintastic Thin-Sliced Bread
- ¾ cup Fage 0% Greek yogurt
- Frozen mixed berries
Lunch (35 grams):
- HeyDay Canning Co. Tomato Alla Vodka Beans
- ¼ cup white rice
- 4 ounces of 93% lean ground turkey
Snack (6 grams):
- ½ cup of shelled pistachios
Dinner (32 grams):
- ¼ cup white rice
- 3 ounces cooked chicken breast with Primal Kitchen Buffalo Sauce
- Caesar salad (romaine lettuce with Follow Your Heart Caesar Dressing)
Tuesday: 101 grams of protein
Breakfast (31 grams):
- 2 eggs with chopped bell peppers
- 1 slice of Dave’s Killer Organic White Bread
- Aidells Artichoke & Garlic Smoked Chicken Sausage
- La Colombe Vanilla Draft Latte
Lunch (26 grams):
- Chicken burgers with sundried tomato aioli
- Arnold 100% Whole Wheat Buns
Dinner (25 grams):
- 3 ounces baked salmon
- Russet potatoes boiled and chopped, mixed with sour cream and dill
Wednesday: 102 grams of protein
Breakfast (23 grams):
- McDonald’s Sausage McMuffin and hashbrowns
Lunch (45 grams):
- Everything bagel with canned tuna
- Fage 0% Greek yogurt
- Chopped celery, tomato, onion, and dill
Snack (19 grams):
- Alpha Prime Protein Brownie
Dinner (24 grams):
- Banza rotini pasta
- Can of smoked oysters
- Butter and garlic
- Parmesan cheese
- Caesar salad
Dessert (10 grams):
- Halo Top Chocolate Chip Cookie Dough Ice Cream
Thursday: 100 grams of protein
Breakfast (30 grams):
- Premiere Chocolate Protein Shake
Lunch (32 grams):
- Asian-inspired tuna burgers with wasabi mayo
- Arnold 100% Whole Wheat Buns
Snack (14 grams):
- Good Culture Cottage Cheese
- Chia seeds
- Frozen strawberries
Friday: 102 grams of protein
Breakfast (22 grams):
- Fage 0% Greek Yogurt
- Chia seeds and frozen berries
- Almonds
Lunch (35 grams):
- Lemon Dill Ithaca Hummus
- 3 ounces of chicken breast
- 1 cup cooked quinoa
- Chopped cucumber and tomatoes
Snack (13 grams):
- Quest Frosted Protein Cookies (Birthday Cake flavor)
- Almonds
Dinner (32 grams):
- Banza Bucatini Chickpea Pasta
- 3 ounces of salmon
- Sautéed vegetables
- ¼ cup white rice
- ½ cup canned black beans
- Sweet potato (chopped and air-fried)
- MorningStar Veggie Buffalo Chik’n Patty
Saturday: 101 grams of protein
Breakfast (35 grams):
- Ground turkey patty
- Slice of cheddar cheese
- Thomas English Muffin with Laughing Cow Jalapeño Spreadable Cheese
- 1 egg and 2 tablespoons of egg whites
Lunch (45 grams):
- Chipotle Chicken Burrito Bowl with black beans, white rice, salsa, veggies, and guacamole
Dinner (21 grams):
- Banza Chickpea Rotini Pasta
- Kale, mushrooms, and artichoke hearts
- 3 ounces of sautéed tofu
- Parmesan cheese
Sunday: 105 grams of protein
Breakfast (24 grams):
- Chocolate Protein Waffles made with Orgain Organic Chocolate Protein Powder
Lunch (40 grams):
- 2 slices of Dave’s Killer Bread
- Canned tuna with Sir Kensington’s Avocado Mayonnaise
- Chopped onions and celery
Dinner (32 grams):
- Chicken Gyro with Greek yogurt
- Joseph’s Heart Friendly Pita Bread
Dessert (9 grams):
- Clio Vanilla Greek Yogurt Bar
Conclusion:
By planning ahead and keeping high-protein foods on hand, I’ve successfully met my daily goal of consuming 100 grams of protein.
It seemed challenging at first, but with the right tools like MyFitnessPal and a commitment to stocking my kitchen with essentials, reaching my protein target became an achievable, rewarding habit.
Whether you’re looking to lose weight, build muscle, or simply improve your overall health, increasing your protein intake can offer a host of benefits that will help you feel great.
