How to Get 100g of Protein a Day (without overthinking it)

How to Get 100g of Protein a Day (without overthinking it)

Trying to hit 100g of protein a day but not sure where to start? You’re not alone — and the good news is, it’s easier than you think. You don’t need fancy supplements or complicated meal prep. Just a little strategy and a few go-to foods can get you there. Let’s break it down.

Why 100g of Protein Matters

Getting around 100 grams of protein per day helps:

✅ Support fat loss
✅ Maintain lean muscle
✅ Keep you fuller, longer
✅ Improve recovery after workouts

If you’re aiming to feel stronger, leaner, and more energized — protein is your BFF.

Simple Ways to Hit 100g of Protein Daily

🥚 Start with Protein at Breakfast (25g)

  • 2 eggs + ½ cup egg whites (14g)

  • ½ cup cottage cheese (13g)
    = 27g of protein before 9 a.m.

🍗 Make Lunch Protein-Focused (30g)

  • 4–5 oz grilled chicken breast or tofu

  • Add quinoa, greens, dressing — done.
    = ~30g protein

🍴 Snack Smart (15–20g)

  • Greek yogurt (15–17g per container)

  • Hard-boiled eggs, edamame, or jerky
    = Easy 15–20g midday

🥗 Dinner Done Right (25–30g)

  • 4–6 oz salmon, lean ground beef, turkey, or tempeh

  • Add roasted veggies or a salad
    = Another 25–30g

Bonus Tips

  • Add protein powder to smoothies, oats, or yogurt

  • Choose high-protein snacks you actually enjoy

  • Prioritize protein first at meals — then build around it

The Bottom Line

You don’t need to obsess or track everything to get enough protein. With a few intentional choices each day, 100g is totally doable — and your energy, cravings, and results will show it.

Need a personalized protein plan? I help women simplify nutrition so they can feel their best — without the stress. Learn more about coaching here or shoot me a DM!

Maria Picone