How to eat 100 grams of protein a day

Protein is all the rage right now, so naturally we feel like we need to write about it. If you are juggling work, workouts, and real life, hitting 100 grams of protein a day can feel like a part-time job. Good news: it does not require marathon meal prep or bland chicken. Use this simple plan to reach 100 grams of protein a day, understand how much protein you actually need, and plug in Nutrimeals when you want a break from the stove.

Protein needs are based on body weight, life stage, and training load. The general minimum for healthy adults is 0.8 g per kilogram of body weight per day, which prevents deficiency but is not optimized for performance or appetite control. This reference value comes from the National Academies’ Dietary Reference Intakes.

Many adults feel and perform better at higher intakes. Reviews suggest 1.2 to 1.6 g/kg/day supports body composition and satiety during weight management, with 1.6 to 2.2 g/kg/day often used in resistance training phases.

Older adults may benefit from 1.0 to 1.2 g/kg/day to support muscle and function, and more during illness or rehabilitation.

In general, you want to aim for 25 to 35 g per meal to maximally stimulate muscle protein synthesis, especially after strength work.
Source: Moore et al., 2009, American Journal of Clinical Nutrition

So where does 100 grams of protein a day fit? For a 70 kg adult, 1.4 g/kg equals about 98 g. For a 60 kg adult, 1.6 g/kg equals 96 g. For many active adults, 100 grams of protein a day lands in the practical sweet spot. If you are smaller, active, or prefer plant-forward meals, you can still hit 100 grams of protein a day with smart combos. If you are much larger or train hard, you may need more than 100 grams of protein a day.

Quick math: body weight in kg × 1.4 to 1.6 = target grams.
Example: 80 kg × 1.5 ≈ 120 g. That is more than 100 grams of protein a day, so increase portions accordingly.

Always speak with your healthcare professional if you have kidney disease or other medical conditions.

This plan spreads protein across meals to make 100 grams of protein a day feel automatic. Mix and match based on what you enjoy.

• Greek yogurt bowl: 175 g 2% Greek yogurt (18 g) + 30 g whey or plant protein (20–25 g) + berries and hemp seeds. Total: ~38 g. A great start toward 100 grams of protein a day. If you can aim for plain Greek yogurt that you sweeten on your own with berries or a small drizzle of honey – this will help keep a low sugar intake as well.
• Eggs on toast: 3 eggs (18–21 g) + 2 slices high-protein bread (12–16 g) + sliced tomato. Total: ~32 g.
• Overnight oats: 60 g oats + 250 ml milk (8–9 g) + 200 g skyr (20 g). Total: ~30 g.

• Lunch: Nutrimeals Cordon Bleu or similar dish with ~35 g protein per meal. If you want to get more veggies, you could pair with a side salad but be mindful of the extra macros that could come with a heavy salad dressing. One meal moves you closer to hitting 100 grams of protein a day.
• Dinner: Nutrimeals Beef Bulgogi or Lemon Herb Salmon style entree, often ~30–35 g per serving. 

Prefer to cook? Try 120 g cooked chicken breast (~35 g) or 150 g firm tofu (~18 g) plus 150 g edamame (~17 g). That combo still pushes you toward 100 grams of protein a day without complexity. Pair with your favourite complex carb and a leafy green vegetable to make sure you’re getting micronutrients and vitamins.

• Mid-morning: I’m personally not a cottage cheese girl, but a great high protein snack could be a cottage cheese cup (15–20 g) or an unsweetened latte with 250 ml milk (8–9 g) plus a boiled egg (6 g). Hard boiled eggs are a great small add-on helps you reach 100 grams of protein a day.
• Mid-afternoon: roasted chickpeas (8–10 g per 50 g) with a string cheese (6–7 g) or a ready-to-drink protein shake (20–30 g), keeping 100 grams of protein a day within reach.

Put together, these choices reliably reach 100 grams of protein while keeping calories and effort reasonable.

Office life does not need to derail 100 grams of protein a day. Plus we don’t need you to be opening a tuna snack or peeling a hard-boiled egg next to your office mate. Stock your desk or bag with:

• 75 g jerky (18–25 g)
• 30 g mixed nuts plus 20 g jerky (8 g + 8–10 g)
• 200 g skyr or 175 g Greek yogurt (17–20 g)
• Protein bar with at least 15 g, useful when you are short of 100 grams of protein a day

These are small, steady nudges that make hitting 100 grams of protein a day realistic on busy weeks.

Plant-forward eaters can absolutely hit 100 grams of protein a day. You will rely on soy foods, legumes, and fortified products:

• 150 g extra-firm tofu stir-fry (18–20 g) + 150 g edamame (17 g)
• Lentil pasta: 85 g dry (23 g) with tomato sauce and sautéed mushrooms
• Tempeh bowl: 100 g tempeh (18–20 g) with quinoa (6–8 g per cooked cup)
• Smoothie with soy milk (7–8 g per 250 ml) plus 30 g plant protein powder (20–25 g)

Combine two of these across meals and you are most of the way to 100 grams of protein a day. For dairy-free, choose soy or pea-based yogurts with added protein. If you struggle to reach 100 grams of protein a day, consider a once-daily shake to fill the gap.

Consistency matters more than perfection. Our Nutrimeals kitchen prepares balanced, chef-crafted meals so 100 grams of protein a day does not depend on your Sunday.

You can:

• Pick high-protein dishes on the Nutrimeals Menu. Each meal has around 25g of protein which will help add towards hitting 100 grams of protein a day
• Subscribe to a High-Protein Meal Plan so 100 grams of protein a day shows up at your door
• Check our FAQ page for reheating tips that keep texture perfect

On travel weeks or back-to-back meetings, your plan for 100 grams of protein a day stays intact.

• Spread protein across the day. Research shows ~0.4 g/kg per meal stimulates muscle building, which is why three meals at 25–35 g helps reach 100 grams of protein a day efficiently.
  Source: Moore et al., 2009
• Training hard? Many lifters do well near 1.6–2.2 g/kg, which may exceed 100 grams of protein a day. Adjust portions and track how you feel.
  Source: ISSN position stand
• Older adults aiming to stay strong should consider 1.0–1.2 g/kg. For some, 100 grams of protein a day will be appropriate. Speak with your clinician if you have medical conditions.
  Source: PROT-AGE consensus
• Hydrate and include fibre-rich foods. Legumes, veggies, and whole grains make 100 grams of protein a day more comfortable for digestion.

Quality matters. Mix animal and plant proteins to support nutrients such as iron, zinc, and omega-3s.

• 1 tub Greek yogurt or skyr
• 1 dozen eggs
• 2 high-protein bread loaves or wraps
• 2 Nutrimeals protein-forward entrees
• 2 tins tuna or 2 protein shakes
• Cottage cheese cups, edamame, and fresh berries

This list will make it easy for you to get at least 100 grams of protein a day for two or three days with minimal cooking.

If you want to accurately measure your protein intake without thinking, let us handle the heavy lifting. Choose a few high-protein Nutrimeals dishes, add breakfast yogurt and two simple snacks, and your week is set.

Try this now

1. Pick three high-protein entrees from the Nutrimeals Menu.
2. Add a High-Protein Meal Plan if you want automatic deliveries.

Keep Greek yogurt, eggs, and edamame on hand. You will hit 100 grams of protein a day with room to spare.

This is not the first time we've talked about protein on this blog. You can check out a number of different resources that we have available:

Looking for more info about protein in general? Click here

If you want to learn about whey protein specifically, click here