Right here’s What Consuming 100 Grams of Protein a Day Seems to be Like—From a Nutritionist

As a dietitian, I understand how necessary it’s to get sufficient protein each day. Protein is just not solely essentially the most filling macronutrient, nevertheless it’s additionally important for blood sugar management, muscle and bone well being, and your immunity.

Although 100 grams of protein could look like rather a lot, it’s the proper quantity for many individuals, together with people who find themselves bodily lively and interact in common train, like me.

I don’t monitor my macros, however I simply hit 100 grams of protein per day by following a wholesome consuming sample that features quite a lot of protein sources, like fish, eggs, and lentils.

I at all times begin my day with a high-protein matcha latte adopted by a high-protein breakfast. Including collagen powder to your espresso and tea drinks is without doubt one of the best methods to spice up your protein consumption. I combine a scoop of vanilla collagen into my matcha latte, which provides 15 grams of protein.

Since we’ve 18 chickens, most of my go-to breakfast dishes contain eggs. Two eggs present 12.56 grams of filling protein. Listed below are two of my favourite egg dishes that include over 25 grams of protein:

Savory quinoa with fried eggs: I like mixing leftover quinoa with cooked greens, beans, and parmesan cheese, then topping it with two fried eggs.
Cottage cheese and egg frittata: To spice up the protein content material of my frittatas, I fold in cottage cheese, which packs 23.5 grams per cup. I like so as to add veggies, like mushrooms, asparagus, and broccoli.

After I’m not feeling eggs, I’ll whip up a high-protein smoothie utilizing pea protein powder, which packs ​​round 25 grams of protein per 33-gram scoop, pure peanut butter, frozen wild blueberries, a banana, and cashew milk.

I additionally love Greek yogurt topped with recent berries, chopped almonds, chia seeds, and coconut flakes. Greek yogurt accommodates 25 grams of protein per cup.

I inventory my kitchen with nutritious elements for simple lunches. My principal sources of protein at lunch and dinner are fish, hen, beans, and lentils.

I pack my pantry with shelf-stable protein-rich meals, like tuna and canned and dried beans, so I at all times have a protein supply to work with.

Listed below are a few of my favourite lunches that pack 30 or extra grams of protein:

Excessive-protein lunch plate: After I can’t resolve what I would like, I make a lunch plate with quite a lot of high-protein choices, like parmesan cheese bites, hen salad with almond flour crackers, hummus and veggie sticks, pistachios, and hard-boiled eggs.
Tuna: A can of tuna packs 40 grams of protein. I prefer to make tuna salad with an avocado oil-based mayo and chopped celery. I’ll pair the tuna with almond flour crackers and veggie sticks for some crunch.
Leftovers: If I’ve leftovers, I’ll use them to make a high-protein lunch. For instance, if we roasted a hen the evening earlier than, I’ll high a inexperienced salad or a grain bowl with hen, canned beans, and veggies. Rooster accommodates slightly below 26 grams of protein per 3 ounces and is without doubt one of the most protein-rich meals you’ll be able to eat.

My husband and I prepare dinner dinner at dwelling most nights, and we at all times base our meal round a protein supply.

My favourite plant-based dinner is chickpea or lentil curry served over quinoa or rice. Chickpeas include round 15 grams of protein per cup, whereas lentils pack round 16 grams. If I would like an additional enhance of protein, I high my curry with a dollop of Greek yogurt.

We don’t eat crimson meat, so we eat hen or fish recurrently. My husband is a fisherman, and we prefer to prepare dinner native fish like fluke and striped bass, which offer round 20 and 28 grams of protein per fillet, respectively. We pair our fish with roasted greens or a salad and a carb supply, like candy potatoes.

After I’m feeling hungry in between meals, I at all times attain for one thing that accommodates protein. 

Listed below are some simple combos that include not less than 10 grams of protein: