How to Eat 100g of Protein a Day: Your Meal Plan Guide
Aug 21, 2025 • 7 min read
Published on August 21, 2025 | Updated on August 21, 2025
August 21, 2025
MS, Registered Dietitian, Former President of CT Academy of Nutrition & Dietetics
Reaching 100 grams of protein a day can feel like a challenge—especially if you’re trying to do it without relying heavily on shakes or protein bars.
Whether you’re new to tracking or already counting macros, staying consistent can feel overwhelming. This guide reveals how to get 100g of protein a day, simplifying things with realistic, evidence-based, whole food-based meal plans suitable for omnivores, vegetarians, and vegans.
As a reminder: not everyone needs 100 grams of protein per day. For many, however, especially those with certain health, fitness, or body composition goals, it can be incredibly helpful.
Active individuals and athletes: to support muscle recovery, repair, and performance.
People in a calorie deficit: to help preserve lean muscle mass and stay fuller longer while losing fat.
Adults over 50: to slow age-related muscle loss (sarcopenia) and maintain strength.
Those recovering from illness, injury, or surgery: to rebuild tissue and support immune function.
Anyone focused on body composition: to build muscle, tone up, or improve overall physique.
Protein needs vary based on age, sex, health conditions, activity level, and specific goals. For personalized recommendations, consult with a qualified healthcare provider or registered dietitian before making changes to your diet or nutrition plan.
Not sure about the right protein intake? Check out our guide to find out how much protein you really need and what 100 grams of protein looks like.
Generally speaking, the Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of body weight (about 0.36g per pound), just enough to avoid deficiency.
For the groups outlined above, though, those numbers often fall short, making a 100g protein a day goal a helpful and realistic benchmark.
*Nutrient estimates are provided for informational purposes and are not considered exact. Numbers may vary slightly based on brands and preparation methods.
345 kcal · 16.9 g C · 22.7 g F · 15.7 g P
1 slice whole-grain bread
¼ avocado (≈ 60 g)
2 large eggs
1 tsp olive oil
1. Toast bread.
2. Scramble eggs in oil over low heat; season.
3. Mash avocado, season, and spread on toast; top with eggs.
513 kcal · 12 g C · 19.3 g F · 61.1 g P
1 cup cottage cheese
2 eggs
2 Tbsp chives
1 Tbsp parsley
2 Tbsp hummus
½ cup arugula
2 oz cooked chicken
¼ cup cherry tomatoes
1. Blend cottage cheese, eggs, and herbs; spread on a lined tray.
2. Bake 27 – 30 min at 350 °F; cool, flip onto board.
3. Spread hummus, layer arugula, chicken, tomatoes; roll and slice.
448 kcal · 23 g C · 23 g F · 32.7 g P
4 oz lean sirloin
1 cup broccoli
½ red bell pepper
¼ cup mushrooms
2 Tbsp soy sauce
1 Tbsp olive oil
1 clove garlic
½ tsp fresh ginger
1. Sear beef in ½ Tbsp oil, 3–4 min per side; set aside.
2. Stir-fry veggies in remaining oil, 2–3 min.
3. Return beef; add soy, garlic, ginger; cook 1–2 min.
80 kcal · 4 g C · 0 g F · 12 g P
½ cup plain Greek yogurt (0 % fat)
60 kcal · 5.6 g C · 14 g F · 6 g P
1 oz almonds (≈ 24 nuts)
Calories | Carbs | Fat | Protein |
1,446 kcal | 61.5 g | 79 g | 127.5 g |
523 kcal · 43 g C · 26 g F · 32 g P
½ cup oats (40g)
1 cup milk (2%)
1 Tbsp peanut butter
2 large eggs (scrambled)
1. Cook oats in milk, stir in peanut butter.
2. Scramble eggs with a pinch of salt and pepper.
433 kcal · 31 g C · 18.8 g F · 36.5 g P
3 oz sliced turkey breast
½ cup low-fat cottage cheese
½ cup cherry tomatoes
½ avocado
1 slice whole grain bread (or ½ cup brown rice)
1. Combine turkey, cottage cheese, and veggies in a bowl.
2. Add avocado slices and serve with bread or rice.
385 kcal · 27 g C · 20 g F · 34 g P
4 oz salmon fillet
½ cup cooked quinoa
1 cup sautéed spinach (in 1 tsp olive oil)
1. Bake salmon at 375°F for 12–15 minutes.
2. Cook quinoa and sauté spinach with garlic and oil.
60 kcal · ~1 g C · 5 g F · 6 g P
1 light mozzarella string cheese or 1 hard-boiled egg
Calories | Carbs | Fat | Protein |
1,401 kcal | 102 g | 69.8 g | 108.5 g |
406 kcal · 32 g C · 20 g F · 29 g P
¾ cup plain 2% Greek yogurt
2 Tbsp hemp seeds
1 Tbsp almond butter
½ cup berries
2 tsp honey
1. Layer yogurt, berries, hemp seeds, and almond butter.
2. Drizzle with honey and enjoy.
585 kcal · 47 g C · 31 g F · 32 g P
¾ cup cooked lentils
2 large boiled eggs
1 cup mixed greens
¼ avocado
1 Tbsp olive oil
1 Tbsp lemon juice
1. Toss greens, lentils, and avocado with oil and lemon.
2. Slice eggs on top and season to taste.
312 kcal · 35 g C · 12 g F · 16 g P
4 oz extra-firm tofu (pan-seared)
1 cup mixed stir-fry vegetables
½ cup cooked brown rice
1 Tbsp soy sauce
1 tsp sesame oil
1. Sear tofu cubes until golden; remove from pan.
2. Stir-fry veggies, then add tofu and soy sauce.
3. Serve with rice.
98 kcal · 5 g C · 2 g F · 14 g P
½ cup low-fat cottage cheese
¼ cup cherry tomatoes
137 kcal · 1.6 g C · 10 g F · 12 g P
Calories | Carbs | Fat | Protein |
1,538 kcal | 120.6 g | 75 g | 103 g |
333 kcal · 22 g C · 18 g F · 28 g P
½ block extra-firm tofu (150g)
½ cup chopped bell pepper
½ cup spinach
1 tsp olive oil
1 slice whole grain toast
1 Tbsp nutritional yeast
1. Crumble tofu and sauté with veggies and oil.
2. Stir in nutritional yeast for a cheesy flavor and extra B12.
3. Serve with toast.
523 kcal · 84 g C · 14 g F · 20 g P
¾ cup cooked quinoa
¾ cup cooked chickpeas
1 cup cucumber & tomato mix
1 Tbsp tahini
Lemon juice & herbs
1. Mix all ingredients in a bowl; drizzle with tahini and lemon juice.
2. Season with salt, pepper, and fresh parsley.
500 kcal · 53 g C · 17 g F · 40 g P
2 oz high-protein lentil pasta
½ cup marinara
2 oz tempeh (crumbled & pan-seared)
1 tsp olive oil
Basil to garnish
1. Cook pasta, heat sauce, and brown tempeh in oil.
2. Combine and top with fresh basil or nutritional yeast.
217 kcal · 15 g C · 11 g F · 19.5 g P
¾ cup shelled edamame (steamed)
1 Tbsp roasted pumpkin seeds
75 kcal · 7 g C · 2.5 g F · 2.5 g P
2 Tbsp hummus
½ cup mixed raw veggies
Calories | Carbs | Fat | Protein |
1,648 kcal | 181 g | 62.5 g | 110 g |
In truth, staying consistent with high-protein meals can be tough. Prepping food takes time, and eating the same thing every day can become repetitive quickly. A few simple strategies can make it way easier, though.
Start by pre-cooking versatile sides like quinoa, roasted veggies, or brown rice, and rotate protein sources like tofu, lentils, eggs, or chicken.
Batch cooking once or twice a week saves major time (and decision fatigue).
Keep high-protein snacks on hand—think boiled eggs, Greek yogurt, hummus, or roasted edamame—at home, work, or on the go.
Most importantly, allow room for flexibility. Building new habits is a process, and the more pressure you put on yourself, the harder it is to enjoy the process. Focus on progress, not perfection: your body will thank you for showing up, even if it’s not 100% every day.
Reaching 100 grams of protein a day might feel like a stretch, but with a little planning, it’s more achievable than you think, without the need for powders. Whether you’re omnivore, vegetarian, or vegan, consistency matters more than perfection. Small, intentional steps add up over time. Fuel your body, support your goals, and give yourself credit for the effort you’re making to increase your protein intake.
Yes, it’s entirely doable using whole foods, whether you're omnivore, vegetarian, or vegan. With thoughtful planning and balanced meals that include protein-dense ingredients like eggs, tofu, legumes, and dairy, you can meet the 100g goal without shakes or bars.
Yes, but you may need to combine different plant sources (like legumes and grains) throughout the day to get a full amino acid profile. Including a variety of foods like tofu, lentils, quinoa, and tempeh helps ensure you're meeting your protein needs on a vegan or vegetarian diet.
Great grab-and-go options include boiled eggs, Greek yogurt, cottage cheese, roasted chickpeas, edamame, or light string cheese. Keeping a few of these ready at home or work makes staying on track easier.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
