How to get 100g+ of Protein Daily: A Practical Guide
1. Build Your Meals Around Protein
To achieve a daily intake of 100 grams of protein, it is essential to anchor your meals around this macronutrient. Start by deciding how much protein you want at each meal. An effective estimate can be about 35-50 grams per meal, depending on your overall dietary goals. Mine is 40g-45g per meal. Here is the planner I use:
Select high-quality protein sources such as lean meats, chicken, turkey fish, eggs, shrimps and dairy based protein like greek yogurt, cottage cheese and whey powder as the foundational element. Alongside your protein choice, consider adding sides of vegetables, fruits and whole grains for a balanced dietary profile. I focus on protein and fiber rich meals. For example, a grilled chicken breast served with sweet potatoes and kiwi can easily provide a fulfilling meal rich in protein, fiber and vital nutrients like vitamins and minerals. Remember, variety is key to maintaining interest in your meals and ensuring a broad spectrum of nutrients.
Here is a high-protein cookbook if you need help with recipes: 100g+ Protein a day Meal prep guide
2. Snack on High-Protein Foods
Integrating high-protein snacks into your daily routine is a straightforward method to boost your protein intake. Items like Greek yogurt, cottage cheese, or a protein shake can serve as excellent snack options. My favourite is a greek yogurt bowl, if you follow me on IG, you know my obsession about greek yogurt. I stay away from protein bars and pre-made drinks but I do like using whey protein and mix with my favourite fruit blends. Here is my whey protein link on amazon if you need it:
My high protein greek yogurt bow is usually 35g+ protein and 5-8g fiber , I use high fiber fruits like berries for fiber.
3. Revamp Your Eating Habits
Transitioning to a daily intake of 100 grams of protein requires us to rethink our previous eating habits. It is crucial to shed any old dietary patterns that led you away from your nutritional objectives. Let go of old patterns and if needed change completely. Change is difficult in the begging w=but when you start to see the results, you will be glad you took the necessary steps. Strictly implementing this new protein-focused approach will ensure that your body receives the necessary nutrients to meet your health and fitness goals.
In summary, achieving a daily protein intake of 100g or more can be simple with thoughtful meal planning, strategic snacking, and a commitment to changing how you approach eating. With these simple 3 steps, you will not only meet your protein goals, but also enhance your overall wellbeing.
If you need help with high protein recipes, I have published more that 15 books on high-protein topics. You can find them HERE ON AMAZON.
