How to Eat 100 Grams of Protein a Day

Getting enough protein as a busy professional can be tricky, especially when you don’t have enough time to sit down for a meal. If this sounds like you, this blog post will provide helpful tips and some of the best foods to help you reach your goals.

Breakfast: 

Your first meal of the day should contain at least 30 grams of protein, whether that happens to be at 8:00 am or 11:00 am. If you don’t have time for breakfast, try taking a few minutes on the weekend to boil some eggs and buy some Greek yogurt, cottage cheese or a protein filled smoothie. Bring these with you and you have a high-protein meal that is super quick

Snacks: 

For hitting a higher protein goal, the best way to reach it is to EAT MORE!! This could mean snacking once or twice a day between bigger meals or allowing yourself to eat more significant portions at your designated meal times. Some great, higher-protein snacks include edamame, greek yogurt, protein shakes, hummus and veggies, cheese and crackers, and trail mix. Aim for two of these a day to hit another 30 grams of protein.

Lunch

Lunches can be simple and prepared the night before so you don’t have to spend much time or money figuring out what to eat on a busy workday. Some great options are meat sandwiches or wraps. Aim for 5-6 oz of lean meats like deli turkey meat, canned tuna or rotisserie chicken as it will give you around 40 g of protein. Add some sides like a pasta salad or fruit and you have a well-rounded, high-protein meal. If sandwiches aren’t your thing, there are many other great options for higher-protein lunches. Some of these include a chicken Caesar salad, taco bowls, or even leftovers from dinner the night before!

Dinner

After a long day of work, having prepared ingredients that can just be thrown into a pan or the oven makes dinners a lot easier and a lot less daunting. Try a one-pan salmon or chicken meal, where you choose any vegetables and a protein you want and roast it in the oven until cooked. This gives you flexibility while also having a high-protein meal. 

Dessert:

If you are someone who wants something sweet after dinner, try a chocolate-peanut butter protein smoothie, or a Greek yogurt parfait. This is a great way to add a bit more protein to your diet through a sweet treat!