How To Get 100g+ Protein Each Day?

Are You Getting Enough Protein? A Guide to Optimal Intake

Protein is pivotal for various bodily functions, but how can you tell if you're getting enough? It’s so easy to accidentally undereat on protein, and find yourself dealing with a whole host of unwanted health challenges.

Daily Protein Target

Nutrition guidelines suggest aiming for 1.5 to 2.2 grams of protein per kilogram of body weight daily. For someone weighing 70 kg, this means approximately 105 to 154 grams of protein per day. Let’s explore how to achieve this target through different diet plans and understand the portion sizes needed to meet your protein goals.

Protein Sources and Portion Sizes

  • Fish: A standard serving of salmon (about 85 grams) provides around 22 grams of protein.

  • Meat: Chicken breast, a protein staple, offers about 31 grams of protein per 100 grams.

  • Eggs: One large egg contains roughly 6 grams of protein.

  • Dairy Products: A cup of milk has about 8 grams of protein, while a slice of cheese has around 7 grams.

  • Legumes: Beans and lentils pack about 15 grams of protein per cooked cup.

  • Tofu: A 100-gram serving of tofu delivers about 8 grams of protein.

Sample Meal Plans for 120g Protein Target

1. Vegetarian Meal Plan

  • Breakfast: Greek yogurt (200 grams) with mixed berries - 20g protein

  • Snack: Cottage cheese (100 grams) with pineapple - 12g protein

  • Lunch: Lentil salad (1 cup) with feta cheese (50 grams) - 30g protein

  • Snack: Boiled eggs (2) with spinach - 12g protein

  • Dinner: Quinoa (1 cup) with grilled paneer (150 grams) - 32g protein

  • Snack: Protein shake with milk - 24g protein

Total: 130g protein

2. Vegan Meal Plan

  • Breakfast: Tofu scramble (200 grams) with vegetables - 16g protein

  • Snack: Almond butter (2 tablespoons) on whole-grain toast - 8g protein

  • Lunch: Chickpea salad (1 cup) with avocado and seeds - 20g protein

  • Snack: Protein shake with soy milk - 20g protein

  • Dinner: Lentil pasta (1 cup) with vegan cheese - 24g protein

  • Snack: Mixed nuts (50 grams) - 12g protein

Total: 100g protein

3. Omnivore Meal Plan

  • Breakfast: Scrambled eggs (3) with cheese - 24g protein

  • Snack: Greek yogurt (200 grams) - 20g protein

  • Lunch: Grilled chicken breast (150 grams) with quinoa salad - 40g protein

  • Snack: Protein shake with milk - 24g protein

  • Dinner: Grilled salmon (150 grams) with steamed broccoli - 35g protein

Total: 143g protein

T

hese meal plans are examples of how various diets can meet the protein target of 120 grams per day. Adjustments can be made based on individual dietary preferences, activity levels, and nutritional needs. Incorporating a variety of protein sources ensures a balanced intake of essential amino acids and other nutrients, supporting overall health and well-being.

Clare Pyers