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

Protein is a macronutrient important for a number of essential processes within the physique, akin to constructing muscle, creating hormones and neurotransmitters, and supporting immune response.

Many individuals can profit from consuming extra protein, particularly people who’re bodily lively or need to construct muscle.

Your protein wants depend upon elements like your weight and exercise degree. 

The Advisable Dietary Allowance (RDA) for protein is presently set at 0.8 grams per kilogram of physique weight (0.36 grams of protein per pound). 

Nevertheless, the RDA is the minimal quantity of protein mandatory to satisfy the physique’s amino acid necessities and stop muscle loss. Most individuals have to eat extra protein for optimum well being.

For instance, it’s really useful that individuals who commonly train eat 1.2-2 grams per kilogram (0.54-0.9 grams per pound) of protein per day to keep up their muscle mass. Individuals making an attempt to achieve muscle might require greater than 2 grams per kilogram per day (0.9 grams per pound).

This implies a 160-pound one who commonly workouts and is making an attempt to keep up their muscle mass wants 87-145 grams of protein per day. Whereas 100 grams of protein may appear extreme, this quantity is suitable for many individuals.

To fulfill a 100-gram per day protein requirement, you’ll want to trace your protein consumption and make sure you’re including protein-rich meals to each meal and snack. For those who’re consuming three meals and a snack per day, intention for every meal to comprise 25-30 grams of protein and your snack to comprise 10-25 grams of protein with a purpose to attain 100 grams. 

The best option to observe your protein consumption is to make use of a food-tracking app. These apps have complete meals databases, which make it simple to trace your day by day macronutrient consumption, together with protein.

Prioritizing protein-rich meals and including at the least one supply of protein to each meal and snack may help you attain 100 grams of protein per day. Loads of high-protein meals can match into most dietary patterns, together with vegan and vegetarian diets.

Animal Proteins

Animal proteins comprise all 9 important amino acids, making them full proteins. These meals are the best option to improve your protein consumption. Just a few nutritious animal-based proteins embody:

Hen breast: 26 grams of protein per 3-ounce servingTurkey breast: 25.3 grams per 3-ounce servingGreek yogurt: 25 grams per cupWhey protein isolate: 25 grams per ounceWhey protein: 25 grams per 28-gram servingBeef: 23.5 grams per 3-ounce servingCottage cheese: 23.5 grams per cupShrimp: 20.4 grams per 3-ounce servingCanned tuna: 20.1 grams per 3-ounce servingCanned salmon: 19.6 grams per 3-ounce servingCod: 19.4 grams per 3-ounce servingEggs: 6.28 grams per massive egg

Plant-Based mostly Proteins

Consuming a mix of each plant and animal protein may help you meet your dietary wants. Individuals following plant-based diets can even simply hit 100 grams of protein per day by rigorously planning their meals and snacks. Some plant-based protein choices embody:

Pea protein: 24 grams per ounceTempeh: 19.9 grams per 100-gram servingEdamame: 18.5 grams per cupLentils: 17.9 grams per cupSeitan: 15 grams per 3-ounce servingGarbanzo beans: 14.5 grams per cupHemp seeds: 9.48 grams per ounceSoy milk: 8.7 grams per cupTofu: 8.67 grams per 3-ounce servingPeanuts: 7.43 grams per ounce

When making an attempt to eat 100 grams of protein per day, making a meal plan may help you meet your objectives. Listed here are a couple of high-protein meal plans that ship at the least 100 grams of protein per day:

Omnivore Plan

A day of high-protein consuming utilizing each plant and animal proteins might seem 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 rooster, and 1 cup of sautéed combined greens (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)

Whole protein depend: 126.85 grams

Vegetarian Plan

A day of high-protein consuming utilizing dairy and plant-based proteins might seem like:

Breakfast: One cup of Greek yogurt, 1 cup of blueberries, and 1 / 4 cup of sliced almonds (32.1 grams of protein)
Lunch: Lentil soup made with 1 cup of lentils and combined greens (23.2 grams of protein)
Snack: A slice of sourdough bread topped with 2 tablespoons of peanut butter, a sliced banana, and a couple of 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)

Whole protein depend: 102.46 grams

Vegan Plan

A day of consuming solely plant proteins might seem like:

Breakfast: Tofu scramble made with 3 ounces of tofu, 1 cup of black beans, and combined greens 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 pink lentil pasta plus 1 cup of combined greens (31 grams of protein)

Whole protein depend: 121.92 grams

When making an attempt to spice up your protein consumption, stocking your pantry with high-protein meals and planning your meals may help set you up for achievement. Listed here are a couple of ideas that will help you attain 100 grams of protein per day:

Make a listing of protein-rich meals: Make a listing of protein-rich meals that you just get pleasure from. This may make it simpler to decide on proteins so as to add to every meal and snack.
Add at the least one protein-rich meals to every meal: When making meals and snacks, add at the least one high-protein ingredient. For instance, mix protein powder into your smoothie or high your salad with a bit of rooster or a cup of cooked lentils.
Learn diet labels: When grocery purchasing, learn the diet labels of the objects you’d prefer to buy. Have a look at the protein content material of every merchandise together with another vitamins you need to observe, akin to sodium or added sugars.
Don’t low cost plant proteins: Although there are numerous animal-based protein sources, many plant meals, like lentils, beans, and tempeh, are full of protein and may help you hit your day by day protein objective.
Meal prep: Put together protein-rich substances like rooster breast, hard-boiled eggs, and lentils, so that you all the time have a supply of protein so as to add to meals and snacks.
Swap for higher-protein substances: Swap low-protein substances for higher-protein choices. For instance, as a substitute of white rice, which incorporates round 3.5 grams of protein per cup, select quinoa, which incorporates over 8 grams per cup.
Select high-protein snacks: As a substitute of non-nutritive snacks like chips or sweet, select high-protein snacks, akin to protein shakes, nut and seed path combine, roasted chickpeas, hard-boiled eggs, turkey sticks, and protein bars. 

For those who need assistance making a high-protein meal plan, speak to your healthcare supplier or a registered dietitian. They’ll work with you to design a plan that most closely fits your wants and dietary preferences. 

Consuming 100 grams of protein per day might assist some folks meet their well being objectives, akin to enhancing their physique composition and gaining muscle mass.

By including protein-rich meals to each meal and snack, you’ll be able to simply hit 100 grams of protein per day. Each animal and plant proteins can be found to suit your dietary preferences.