Here’s What Eating 100 Grams of Protein a Day Looks Like—From a Nutritionist

As a dietitian, I know how important it is to get enough protein on a daily basis. The protein is not only the most filling macronutrientBut it is also essential for controlling blood sugar, muscle and bone health and your immunity.

Although 100 grams of protein may seem a lot, it is the perfect amount For many people, including people who are physically active and who engage in regular exercise, like me.

I do not follow my macros, but I easily hit 100 grams of protein per day following a healthy food model which includes a Variety of protein sourcesLike fish, eggs and lenses.

I’m still starting my day with a protein-rich matcha latte followed by a breakfast rich in protein. Adding collagen powder To your coffee and tea drinks is one of the simplest ways of Boost your protein intake. I mix a ball of vanilla collagen in my matcha latte, which adds 15 grams of protein.

Since we have 18 chickens, most of my essential breakfast dishes involve eggs. Two eggs provide 12.56 grams of filling protein. Here are two of my favorite egg dishes that contain more than 25 grams of protein:

• Salted quinoa with fried eggs: I love mixing the remains of quinoa with cooked vegetables, beans and parmesan cheese, then garnish with two fried eggs.
• Cottage cheese and egg fritata: To increase the protein content of my frittatas, I fold in the cottage cheese, which contains 23.5 grams per cup. I like to add vegetables, such as mushrooms, asparagus and broccoli.

When I don’t feel eggs, I’m going to whip a Smoothie rich in protein Using pea protein powder, which contains approximately 25 grams of 33 gram scoop, natural peanut butter, frozen wild blueberries, bananas and cashews.

I also like Greek yogurt Gatted with fresh berries, chopped almonds, chia seeds and coconut flakes. Greek yogurt contains 25 grams of protein per cup.

I storage my kitchen with nutrient ingredients for easy lunches. My main sources of protein at lunch and dinner are fish, chicken, beans and lenses.

I carry my pantry with foods rich in stable proteins, such as tuna and canned and dried beans, so I always have a source of protein with which to work.

Here are some of my favorite lunches that pack 30 grams or more protein:

• Lunch plate rich in protein: When I can’t decide what I want, I make a lunch plate with a variety of protein -rich options, such as parmesan stings, chicken salad with crackers of almond flour, houmous and vegetable sticks, pistachios and hard eggs.
• Tuna: A tuna box contains 40 grams of protein. I like to do tuna salad with a avocado oil mayonnaise and a chopped celery. I will associate the tuna with crackers of almond flour and vegetable sticks for a little crunch.
• Remains: If I have leftovers, I will use them to prepare a lunch rich in protein. For example, if we roasted a chicken the previous night, I will run a green salad or a grain bowl with chicken, canned beans and vegetables. The chicken contains just under 26 grams of protein per 3 ounces and is one of the foods richest in protein you can eat.

My husband and I are preparing for dinner at home most nights, and we always base our meal around a source of protein.

My favorite plant dinner is Chickpea or curry lens Served on quinoa or rice. Chickpeas contain approximately 15 grams of protein per cup, while lenses have about 16 grams. If I want an additional boost of protein, I garnished my curry with a spoonful of Greek yogurt.

We don’t eat red meat, so We regularly eat chicken or fish. My husband is a fisherman, and we like to cook local fish such as dynamism and the striped bar, which provide approximately 20 and 28 grams of protein per net respectively. We associate our fish with roasted vegetables or a salad and a source of carbohydrates, such as sweet potatoes.

When I am hungry between meals, I always reach something that contains proteins.

Here are some easy combos that contain at least 10 grams of protein:

• Apple slices With 2 tablespoons of natural peanut butter and a turkey stick
• A Shake Protein Made with pea proteins, frozen berries and coconut water.
• A hard eggAn ounce of parmesan, and a handful of savory almonds.
• Cottage cheese and the berries
• Mixture of trails Made with pumpkin seeds, pistachios, dried cherries and dark chocolate chips.

You don’t have to engage in calories or macro-supports to achieve your health and well-being goals, including eating more protein.

Here are some easy tips that I use to help me take enough protein without following macros.

• Base your meals around protein: Whether you follow a plant -based or omnivorous diet, it is important to base meals around protein -rich foods. Plant -based protein sources include lenses, beans, tofu and edamame, while chicken, fish, yogurt and eggs are excellent sources of animal protein.
• Use more than one protein source: For example, adding cheese, beans, seeds and chicken to a green salad will considerably increase its protein content.
• Read nutrition labels: Certain foods considered to be rich in protein, such as protein bars and bites, can only provide 4 to 6 grams of protein per portion.
• Add collagen to your coffee or tea: The addition of collagen to drinks like coffee and matcha is one of my favorite nutritional hacks. My daily matcha Latte provides more than 15 grams of protein for collagen peptides.
• Eat more beans and lenses: Beans and lenses are filled with protein and can be added to breakfast, lunch and dinner recipes. They also provide fibers, which is important for digestive health.

In addition, try to store your kitchen with ingredients rich in protein. Before shopping, it is useful to make a list of foods rich in fresh, frozen and stable protein that can be used to prepare easy, delicious and protein -rich dishes and snacks.