What 100g of Protein a Day Looks Like
If you’ve been trying to improve your fitness, recover faster, or simply feel fuller for longer, chances are you’ve heard about the importance of protein. But how much do you really need—and what does 100 grams of protein actually look like in a typical day?
Let’s break it down with realistic, everyday foods that don’t require a full-time meal prep schedule.
Why aim for 100g of protein?
The amount of protein you need depends on your body size, activity level, and goals. However, 100g per day is a solid target for most active adults who are looking to maintain or build muscle, manage appetite, or support overall health.
It’s high enough to be effective, but still very achievable with everyday meals.
How to get there without overthinking it. Hitting 100g of protein doesn’t mean eating steak at every meal. You can get there with a mix of animal and plant-based sources, spread throughout your day.
Here's an example of how that can add up:
Breakfast
3 scrambled eggs: 18 g
1 slice of whole grain toast: 4g
1 tbsp peanut butter: 4g
Total: 26g
Snack
Greek yoghurt (150g, plain): 15g
Small handful of almonds (28g): 6g
Total: 21g
Lunch
Grilled chicken breast (100g): 30g
Mixed salad with quinoa and olive oil: 5g
Total: 35g
Dinner
Stir-fry with tofu (100g): 10g
Brown rice (50g dry): 5g
Mixed vegetables: 3g
Total: 18g
Daily Total: 100g
Other options that can help boost your protein intake
Protein powders (whey, pea, soy): 20–25g per scoop
Canned tuna (1 tin): 20g
Cottage cheese (100g): 10–12g
Lentils (100g dry): 18g
Edamame (75g): 9g
Milk or soy milk (240g): 7–8g
Tips for hitting your goal: Include some protein with every meal and snack
Use high-protein snacks to fill the gaps. Try combining plant and animal sources to keep things varied. If you're short on time, protein shakes or bars can help supplement your protein intake.
The bottom line. Getting 100g of protein a day is easier than it sounds once you break it into manageable portions across meals.
Whether your goal is muscle maintenance, recovery, or simply staying full longer, it’s a smart habit that can benefit almost anyone.
Get in touch for more training and nutritional support.
