How To Eat 100 Grams of Protein a Day: Meals and Tips

Protein is a macronutrient essential for several critical processes in the body, such as building muscle, creating hormones and neurotransmitters, and supporting immune response.

Many people can benefit from eating more protein, especially individuals who are physically active or want to build muscle.

Your protein needs depend on factors like your weight and activity level. 

The Recommended Dietary Allowance (RDA) for protein is currently set at 0.8 grams per kilogram of body weight (0.36 grams of protein per pound). 

However, the RDA is the minimum amount of protein necessary to meet the body’s amino acid requirements and prevent muscle loss. Most people need to eat more protein for optimal health.

For example, it’s recommended that people who regularly exercise consume 1.2-2 grams per kilogram (0.54-0.9 grams per pound) of protein per day to maintain their muscle mass. People trying to gain muscle may require more than 2 grams per kilogram per day (0.9 grams per pound).

This means a 160-pound person who regularly exercises and is trying to maintain their muscle mass needs 87-145 grams of protein per day. While 100 grams of protein might seem excessive, this amount is appropriate for many people.

To meet a 100-gram per day protein requirement, you’ll need to track your protein intake and ensure you’re adding protein-rich foods to every meal and snack. If you’re eating three meals and a snack per day, aim for each meal to contain 25-30 grams of protein and your snack to contain 10-25 grams of protein in order to reach 100 grams. 

The easiest way to track your protein intake is to use a food-tracking app. These apps have comprehensive food databases, which make it easy to track your daily macronutrient intake, including protein.

Prioritizing protein-rich foods and adding at least one source of protein to every meal and snack can help you reach 100 grams of protein per day. Plenty of high-protein foods can fit into most dietary patterns, including vegan and vegetarian diets.

Animal Proteins

Animal proteins contain all nine essential amino acids, making them complete proteins. These foods are the simplest way to increase your protein intake. A few nutritious animal-based proteins include:

• Chicken breast: 26 grams of protein per 3-ounce serving
• Turkey breast: 25.3 grams per 3-ounce serving
• Greek yogurt: 25 grams per cup
• Whey protein isolate: 25 grams per ounce
• Whey protein: 25 grams per 28-gram serving
• Beef: 23.5 grams per 3-ounce serving
• Cottage cheese: 23.5 grams per cup
• Shrimp: 20.4 grams per 3-ounce serving
• Canned tuna: 20.1 grams per 3-ounce serving
• Canned salmon: 19.6 grams per 3-ounce serving
• Cod: 19.4 grams per 3-ounce serving
• Eggs: 6.28 grams per large egg

Plant-Based Proteins

Eating a combination of both plant and animal protein can help you meet your nutritional needs. People following plant-based diets can also easily hit 100 grams of protein per day by carefully planning their meals and snacks. Some plant-based protein options include:

• Pea protein: 24 grams per ounce
• Tempeh: 19.9 grams per 100-gram serving
• Edamame: 18.5 grams per cup
• Lentils: 17.9 grams per cup
• Seitan: 15 grams per 3-ounce serving
• Garbanzo beans: 14.5 grams per cup
• Hemp seeds: 9.48 grams per ounce
• Soy milk: 8.7 grams per cup
• Tofu: 8.67 grams per 3-ounce serving
• Peanuts: 7.43 grams per ounce

When trying to eat 100 grams of protein per day, creating a meal plan can help you meet your goals. Here are a few high-protein meal plans that deliver at least 100 grams of protein per day:

Omnivore Plan

A day of high-protein eating using both plant and animal proteins may look like:

• Breakfast: Two-egg omelet made with 1 ounce of cheddar cheese and 1 cup of spinach, served with 1 cup of blackberries (32.99 grams of protein)
• Lunch: One cup of quinoa, 3 ounces of grilled chicken, and 1 cup of sautéed mixed vegetables (39.2 grams of protein)
• Snack: Whey protein shake made with one scoop of whey protein, 1 cup of frozen strawberries, and 1 cup of coconut water (26 grams of protein)
• Dinner: Three ounces of cod served with 1 cup of brown rice and 1 cup of broccoli (28.66 grams of protein)

Total protein count: 126.85 grams

Vegetarian Plan

A day of high-protein eating using dairy and plant-based proteins may look like:

• Breakfast: One cup of Greek yogurt, 1 cup of blueberries, and a quarter cup of sliced almonds (32.1 grams of protein)
• Lunch: Lentil soup made with 1 cup of lentils and mixed vegetables (23.2 grams of protein)
• Snack: A slice of sourdough bread topped with 2 tablespoons of peanut butter, a sliced banana, and 2 tablespoons of hemp seeds (19.41 grams of protein)
• Dinner: Chickpea and spinach curry made with 1.5 cups of chickpeas and 1 cup of spinach (27.75 grams of protein)

Total protein count: 102.46 grams

Vegan Plan

A day of eating only plant proteins may look like:

• Breakfast: Tofu scramble made with 3 ounces of tofu, 1 cup of black beans, and mixed vegetables served with 1 cup of sliced peaches (31.27 grams of protein)
• Lunch: Smashed edamame toast made with one slice of sourdough bread and 1 cup of smashed edamame beans (25.5 grams of protein)
• Snack: Protein smoothie made with 1 cup of soy milk, 1 ounce of pea protein, and 1 cup of raspberries (34.15 grams of protein)
• Dinner: One and a half cups of red lentil pasta plus 1 cup of mixed vegetables (31 grams of protein)

Total protein count: 121.92 grams

When trying to boost your protein intake, stocking your pantry with high-protein foods and planning your meals can help set you up for success. Here are a few tips to help you reach 100 grams of protein per day:

• Make a list of protein-rich foods: Make a list of protein-rich foods that you enjoy. This can make it easier to choose proteins to add to each meal and snack.
• Add at least one protein-rich food to each meal: When making meals and snacks, add at least one high-protein ingredient. For example, blend protein powder into your smoothie or top your salad with a piece of chicken or a cup of cooked lentils.
• Read nutrition labels: When grocery shopping, read the nutrition labels of the items you’d like to purchase. Look at the protein content of each item along with any other nutrients you want to track, such as sodium or added sugars.
• Don’t discount plant proteins: Though there are many animal-based protein sources, many plant foods, like lentils, beans, and tempeh, are packed with protein and can help you hit your daily protein goal.
• Meal prep: Prepare protein-rich ingredients like chicken breast, hard-boiled eggs, and lentils, so you always have a source of protein to add to meals and snacks.
• Swap for higher-protein ingredients: Swap low-protein ingredients for higher-protein options. For example, instead of white rice, which contains around 3.5 grams of protein per cup, choose quinoa, which contains over 8 grams per cup.
• Choose high-protein snacks: Instead of non-nutritive snacks like chips or candy, choose high-protein snacks, such as protein shakes, nut and seed trail mix, roasted chickpeas, hard-boiled eggs, turkey sticks, and protein bars. 

If you need help creating a high-protein meal plan, talk to your healthcare provider or a registered dietitian. They can work with you to design a plan that best suits your needs and dietary preferences. 

Eating 100 grams of protein per day may help some people meet their health goals, such as improving their body composition and gaining muscle mass.

By adding protein-rich foods to every meal and snack, you can easily hit 100 grams of protein per day. Both animal and plant proteins are available to fit your dietary preferences.