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

how to eat 100 grams of protein a dayYou need around 50 grams of protein daily to stay fit and enjoy a healthy life. This demand increases if you are trying to build muscle because your body will need above 100 grams of protein every day.

This does not mean you have to eat 10 eggs and a big steak every day. There are lots of ways you can increase your protein, and most of them are simple and delicious.

It might intimidate some people because it will require the consumption of too many eggs or several scoops of whey protein. Do not worry about it because you can follow a protein-rich diet plan to meet your body’s daily protein needs. Continue reading to learn how to eat 100 grams of protein a day!

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Guide for consuming 100 grams of protein per day

You can meet your daily protein needs by consuming a variety of foods. However, certain foods are loaded with this nutrient, such as seafood, eggs, poultry, cheese, meat, legumes, nuts, soy products, seeds, etc. All these protein-rich foods deliver a different amount of protein, and they are delicious.

Even though protein-rich foods provide enough protein to take your daily protein intake above 114 grams per day, you can’t go for excess consumption of those foods. Instead, you need a well-balanced diet plan to ensure you remain fit, healthy and improve your performance every day.

Follow this guide to consuming 100 grams of protein per day without facing any health risks.

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high protein breakfastBreakfast is one of the most important meals you take during the day. So first, complete your workout and then get back to the kitchen. Now, get eggs and milk to prepare a protein-rich breakfast within a few minutes.

Get one whole egg and three egg whites in a bowl and mash them perfectly. Add some spices if you like, and serve this delicious breakfast on a plate. Serve with tomatoes and sliced avocado. Now, get one cup of skim milk and enjoy your breakfast. You will get around 30 grams of protein from this breakfast.

If you think it is still missing something, you can prepare a delicious protein-rich smoothie to have more proteins in your breakfast. Blend some frozen fruit with one cup of Greek yogurt, and your smoothie is ready. Enjoy it with scrambled eggs and milk and get about 25 grams of protein from this beverage.

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You can frequently change cuisines in your lunch to consume 20-30 grams of protein. Wraps, salads, stir-fries are some great food options. However, you can quickly gain above 30 grams of protein if you cook two cups of lima beans with some fresh veggies. Enjoy this dish with a bean salad to have a protein-rich lunch.

You can enjoy 3 ounces of lean beef with fresh veggies to increase your protein intake. However, if that doesn’t satisfy your protein needs, you should get some nuts and seeds in a bowl to have more protein.

Almonds, peanuts, cashew nuts, etc., are pretty delicious and loaded with protein. So try them to make your lunch more delicious and healthy.


Meat, seafood, and poultry make up a significant portion of protein-rich dinners. You can learn many healthy chicken and seafood dishes online to make every dinner delicious and protein-rich. For example, you can prepare chicken breast with low-fat cheddar cheese and spinach. This dish will provide about 25 grams of protein per serving!

A single pork chop can add about 33 grams of protein to your dinner 3oz of salmon can provide up to 22 grams of protein. Change the meat every evening to enjoy the dinner and make sure it is loaded with protein.


Three meals aren’t enough when you are training or preparing for a significant event. You will need to add more meals to the daily diet to stay strong and energetic. In addition, have some protein-rich snacks in-between your meals to gain more protein.

Cheese slices, hard-cooked eggs, raw edamame, nuts, canned tuna, low-fat dairy products, and seeds are perfect snacks to have between meals. For example, get some nuts in a bowl and top them with low-fat cottage cheese. It will taste highly delicious, and you will gain about 25 grams of protein from this snack!

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Tips to make your protein-rich diet more enjoyable

Switch your meals frequently

high protein snacksMost 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

Since obesity is slowly becoming a global epidemic, many chefs and health experts are coming up with new low-carb food recipes. Most of these recipes feature protein-rich foods.

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 Working Out?

Eating more protein than the recommended daily intake does not impact your health or lead to severe kidney stones or liver disease problems.

However, suppose you eat too much protein every day without exercising. In that case, it may cause water retention and bloating since most of the proteins consumed are broken down into amino acids and absorbed into the bloodstream.

As a result, the kidneys filter these amino acids and excrete them through urine. This process can contribute to bloating and weight gain if you consume high amounts of protein daily without working out regularly.

Protein has calories, so any extra protein that you don’t use 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.

How to Eat 100 Grams of Protein a Day – Final Thoughts

It isn’t too tough to have 100 grams of protein per day. You need to pick the right foods for three essential meals of the day.

Some people make the mistake of being too focused on consuming only complete proteins. As a result, eggs, meats, cheese, etc., become their favorite foods, and they avoid all other protein-rich foods. Do not make such a mistake if you want to stay fit and healthy.

Have more veggies, salads, and other nutrients in a balanced amount. Your body needs all the other nutrients along with protein to function correctly. Follow the recommended breakfast, lunch, and dinner diets to eat above 100 grams of protein along with other essential nutrients.

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