How To Eat 100 Grams of Protein a Day: Meals and Tips

Protein is an essential macronutrient for several critical processes in the body, such as the construction of the muscle, the creation of hormones and neurotransmitters, and supporting the immune response.

Many people can benefit from the consumption of more proteins, especially individuals who are physically active or who want to develop muscles.

Your protein needs depend on factors such as your weight and your activity level.

The recommended food allowance (GDR) for proteins is currently set at 0.8 gram per kilogram of body weight (0.36 gram of protein per book).

However, the GDR is the minimum quantity of protein necessary to meet the requirements of the amino acids of the body and to prevent muscle loss. Most people need to eat more protein for optimal health.

For example, it is recommended that people who regularly exercise consume 1.2 to 2 grams per kilogram (0.54-0.9 grams per book) of proteins per day to maintain their muscle mass. People trying to win muscles may require more than 2 grams per kilogram per day (0.9 gram per book).

This means that a person of 160 pounds who regularly exercises and tries to maintain their muscle mass needs 87 to 145 grams of protein per day. While 100 grams of protein may seem excessive, this amount is suitable for many people.

To meet a protein requirement of 100 grams per day, you will have to follow your protein intake and make sure you add protein -rich foods at each meal and snack. If you eat three meals and one snack per day, aim for each meal to contain 25-30 grams of protein and your snack to contain 10 to 25 grams of protein to reach 100 grams.

The easiest way to follow your protein intake is to use a power tracking application. These applications have complete food databases, which facilitate monitoring of your daily macronutrient intake, including proteins.

Priorifying protein -rich foods and adding at least one protein source at each meal and snack can help you reach 100 grams of protein per day. Many protein -rich foods can integrate in most food models, including vegan and vegetarian diets.

Animal protein

Animal proteins contain nine essential amino acids, making complete proteins. These foods are the easiest way to increase your protein intake. Some nutritional animal proteins include:

• Chicken breast: 26 grams of protein per portion of 3 ounces
• Turkey breast: 25.3 grams per portion of 3 ounces
• Greek yogurt: 25 grams per cup
• Lactoserum protein isolate: 25 grams per ounce
• Lactoserum protein: 25 grams per portion of 28 grams
• Beef: 23.5 grams per portion of 3 ounces
• White cheese: 23.5 grams per cup
• Shrimp: 20.4 grams per portion of 3 ounces
• Canned tuna: 20.1 grams per portion of 3 ounces
• Canned salmon: 19.6 grams per portion of 3 ounces
• Cod: 19.4 grams per portion of 3 ounces
• Eggs: 6.28 grams per large egg

Plant -based proteins

Eating a combination of vegetable and animal protein can help you meet your nutritional needs. People following plant -based diets can also easily reach 100 grams of protein per day by carefully planning their meals and snacks. Certain plant protein options include:

• Pea protein: 24 grams per ounce
• Tempeh: 19.9 grams per portion of 100 grams
• Edamame: 18.5 grams per cup
• Lentils: 17.9 grams per cup
• Seitan: 15 grams per portion of 3 ounces
• Garbanzo beans: 14.5 grams per cup
• Hemp seeds: 9.48 grams per ounce
• Soy milk: 8.7 grams per cup
• Tofu: 8.67 grams per portion of 3 ounces
• Awards: 7.43 grams per ounce

When you try to eat 100 grams of protein per day, creating a meal plan can help you reach your goals. Here are some protein -rich meal plans that offer at least 100 grams of protein per day:

Omnivorous plan

A day of consumption rich in protein using vegetable and animal proteins may resemble:

• Breakfast: Omelette with two eggs based on 1 ounce of cheddar cheese and 1 cup of spinach, served with 1 cup of blackberries (32.99 grams of protein)
• Lunch: A cup of quinoa, 3 ounces of grilled chicken and 1 cup of sautéed mixed vegetables (39.2 grams of protein)
• Snack: Lactoserum protein shake made with a ball of whey protein, 1 cup of frozen strawberries and 1 cup of coconut water (26 grams of protein)
• Dinner: Three ounces of cod served with 1 cup of brown rice and 1 cup of broccoli (28.66 grams of protein)

Total number of proteins: 126.85 grams

Vegetarian plan

A day of consumption rich in protein using dairy products and plant proteins may look like:

• Breakfast: A cup of Greek yogurt, 1 cup of blueberries and a quarter cup of almonds in slices (32.1 grams of protein)
• Lunch: Lentile soup based on 1 cup of lenses and mixed vegetables (23.2 grams of protein)
• Snack: A slice of sourdough bread lined with 2 tablespoons of peanut butter, a banana in slices and 2 tablespoons of hemp seeds (19.41 grams of protein)
• Dinner: Curry of chickpeas and spinach based on 1.5 cup of chickpeas and 1 cup of spinach (27.75 grams of protein)

Total number of proteins: 102.46 grams

Vegan plan

A day to eat only vegetable proteins can look like:

• Breakfast: Scramble tofu based on 3 ounces of tofu, 1 cup of black beans and mixed vegetables served with 1 cup of slices fisheries (31.27 grams of protein)
• Lunch: Toast Edamame Broken made with a slice of sourdough bread and 1 cup of broken edamame beans (25.5 grams of protein)
• Snack: Protein smoothie based on 1 cup of soy milk, 1 ounce of pea protein and 1 cup of raspberries (34.15 grams of protein)
• Dinner: A cup and a half of red lens pasta plus 1 cup mixed vegetables (31 grams of protein)

Total number of proteins: 121.92 grams

When you try to strengthen your protein intake, storage your pantry with protein-rich foods and your meal planning can help you succeed. Here are some tips to help you reach 100 grams of protein per day:

• Make a list of protein -rich foods: Make a list of protein -rich foods you like. This can facilitate the choice of proteins to add to each meal and snack.
• Add at least one protein -rich food to each meal: When you prepare meals and snacks, add at least one high protein ingredient. For example, mix the protein powder in your smoothie or garnish your salad with a piece of chicken or a cup of cooked lenses.
• Read nutrition labels: When the grocery store, read the nutrition labels of the items you want to buy. Look at the protein content of each element as well as the other nutrients you want to follow, such as sodium or added sugars.
• Do not reduce vegetable proteins: Although there are many sources of animal protein, many plant foods, such as lenses, beans and tempehs, are filled with protein and can help you achieve your daily protein goal.
• Meal preparation: Prepare the ingredients rich in protein such as chicken breast, hard eggs and lenses, so that you always have a source of protein to add to meals and snacks.
• Exchange higher protein ingredients: Exchange low protein ingredients for higher protein options. For example, instead of white rice, which contains approximately 3.5 grams of protein per cup, choose quinoa, which contains more than 8 grams per cup.
• Choose snacks rich in protein: Instead of non -nutritive snacks such as fries or candies, choose protein -rich snacks, such as protein shakes, nuts and seeds mixture, roasted chickpeas, hard eggs, turkey sticks and protein bars.

If you need help to create a protein -rich meal plan, talk to your health care provider or a registered dietitian. They can work with you to design a plan that best suits your needs and food preferences.

Eating 100 grams of protein per day can help some people achieve their health goals, such as improving their body composition and obtaining muscle mass.

By adding foods rich in protein at each meal and snack, you can easily hit 100 grams of protein per day. Animal and plant proteins are available to adapt to your food preferences.