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How to Eat 100 Grams of Protein a Day: Simple Diet Tips

Are you trying to eat more protein and need some fresh ideas? I’m here to help. One can only eat so many eggs and protein shakes, amiright?!

They say your body needs around 50 grams of protein daily. This demand increases if you are trying to build muscle. Under these circumstances, your body will need 100 grams of protein or more every day.

Let’s tackle that protein goal by keeping things interesting and thinking outside the whey protein box.

Guide for consuming 100 grams of protein a day

You can meet your daily protein needs by consuming a variety of foods – and they don’t all have to be meat-based. Some of the most common sources of proteins are: seafood, eggs, poultry, cheese, and meat.

a pile of almonds.

But you can also enjoy legumes, soy products, nuts, seeds, yogurt, cottage cheese – even quinoa has a decent amount of protein!

Rather than picking one protein type and eating loads of it, the healthiest option is to consume a variety of sources. A well-balanced diet plan is possible even when you’re focusing efforts on one macro nutrient.

Don’t leave incomplete proteins like beans out of your diet. Every bit counts, and the added nutrition from these plant-based sources will benefit your overall health and help support your fitness goals.

Read More: How to Add Protein to Smoothies: 18 Protein Powder Alternatives


We all know breakfast is one of the most important meals of the day. It sets the tone for everything!

A classic high protein breakfast consists of eggs (3 scrambled eggs with cheese will get you about 25 grams of protein). Pair them with healthy carbs like veggies, fruit, or whole grain toast. Add a healthy fat like a few slices of avocado and you’ll feel full longer.

a large carton of white eggs on a wooden table.

Breakfast is also the perfect time for an on-the-go smoothie. I love to get a morning boost with my classic Protein Smoothie Recipe. This recipe is easy to adjust for your own personal nutritional and caloric needs.

Smoothies are a convenient way to enjoy the nutritional benefits of fruits and veggies as well as protein-packed powdered supplements.

Want something different? Make a breakfast bowl or a chickpea scramble!

Read More: Should I Add Protein Powder to My Smoothie?


Wraps, sandwiches, salads, stir-fries are some great lunch options to get 20-30 grams of protein. For on-the-go lunch options, think lean deli meats like turkey, hard-boiled eggs, nut butters, and raw nuts like almonds, macadamias, and pistachios.

Keep high protein snacks on hand like Greek yogurt, limited-ingredient meat sticks, beef jerky, baked crispy chickpeas, or cheese sticks.


Meat, seafood, poultry, or tofu make up a significant portion of protein-rich dinners. An 8 oz sirloin steak can contain about 60 grams of protein! A pork chop can add about 33 grams of protein to your dinner, or 3oz of salmon can provide up to 22 grams of protein.

two bone-in pork chops on a white plate with vegetables.

Beans are a great way to add additional protein as well as healthy fiber. Some side serving ideas that contain extra protein are: quinoa, edamame, cheese, black beans, or lentils.


Three meals aren’t enough when you’re training or preparing for a significant event. You will need to add more meals to the daily diet to stay strong and energetic. Keep some protein-rich snacks on hand for in-between your meals so you’re not tempted by the quick energy (and quick crash) of high carb snacks.

Cheese slices, hard-cooked eggs, raw edamame, nuts, canned tuna, low-fat dairy products like cottage cheese, and seeds are perfect snacks to have between meals. A great healthy choice is a half cup of cottage cheese topped with almonds and fruit.

a bowl of cottage cheese topped with almonds and cherries.


That’s right, dessert! If you still want to pack more protein into your day, add a sweet protein treat after dinner. There are loads of packaged protein bars and cookies out there, but anything packaged usually isn’t the healthiest choice.

So enjoy those occasionally and instead whip up a chocolate protein smoothie with chocolate protein powder, a milk of your choice, frozen banana, and a scoop of chocolate ice cream (if your daily calorie limit will allow!)

Read More: How to Make Protein Shakes Taste Better: 10 Simple Tips

Tips to make your protein-rich diet more enjoyable

Switch your meals frequently

Most dieters fail to follow a protein-rich diet plan for a long time because it becomes boring. Any diet plan seems boring when you are eating the same type of food. Numerous protein-rich food options are available to have in the breakfast, lunch, and dinner.

It would be best if you changed recipes as often as possible to satisfy your taste buds. The mouth-watering taste of protein-rich meals will encourage you to follow the diet without having a cheat meal day.

Try new recipes

The internet is loaded with high protein recipes. Don’t be afraid to try something new and different!

Always cook leaner and larger chunks of meat

Whether you prefer poultry, red meat, or seafood, try to cook slightly leaner and larger chunks of meat. Then, marinate the meat with delicious spices and cook it in an oven. It will taste delicious, and you can enjoy it with a low-carb salad.

Have more peanut butter

Peanut butter is delicious and protein-rich and is a food you can enjoy for breakfast and snacks. In addition, you can blend peanut butter in fruit and vegetable smoothies to improve their flavor and load them with protein.

Is 100 grams of protein enough to build muscle?

There are many people out there asking if eating 100 grams of protein is enough to build muscle. The answer to this question is yes, provided you are working out more than three times a week.

If you are not working out regularly or planning for some big event, you should increase the amount of protein in your diet by 25-50 grams per day until you have gained some weight. However, it would be best to consult with a doctor before increasing your daily intake of proteins.

Can you gain muscle without protein?

Even though it is possible to lose weight without eating protein-rich foods, you will not be able to build muscle without them. Protein is essential for building strong muscles that can resist injuries and fatigue during workouts.

Your body needs proteins to build muscles and repair tissue damage caused by strenuous exercises. Without these proteins, your muscle tissues break down, causing further weakness in the body.

People who follow a low-protein diet should make sure they eat plenty of fruits and vegetables every day since both of these food options are rich sources of proteins.

What if you eat too much protein without exercising?

Let’s be clear: it’s never a good idea to eat too much of any one thing. And that goes for protein, carbs, fat – even eating too much kale can be problematic for some.

Too much protein, like too much anything, can lead to health problems down the road. The healthiest diet is one that is varied. Also, too much protein can lead to unwanted weight gain. Eating too much protein can also lead to water retention and bloating.

Protein has calories, so any extra protein that you don’t use during the day or via a workout will get stored as fat.

Should I eat extra protein on rest days?

It would be best if you continued to eat extra protein, even on days where you are not working out. The primary goal of eating additional proteins is to help you build lean muscle mass.

However, if your body is using the protein that you are eating as an energy source, it cannot support building muscles and repairing damaged tissues.

You should keep track of the amount of protein you eat on workouts and off days since some additional proteins can be stored as fat if your body doesn’t need them for muscle building and recovery.