A major goal for me this year has been to eat more protein. After learning about the benefits, such as building muscle, reducing cravings, supporting the immune system, and boosting metabolism, I knew I needed to incorporate more protein into my daily diet. After talking with a nutrition coach about my health goals, we set a goal of consuming at least 100 grams of protein a day.
This number sounded like a lot at first, and I was worried I would never be able to reach it. However, I quickly realized that reaching 100 grams of protein daily was more manageable than I had anticipated. After maintaining this intake for several months, I’ve noticed significant improvements in reducing cravings, losing weight, building muscle, and generally feeling better throughout the day.
In this article, I’m sharing a full 7-day meal plan that helped me reach my protein goals, including the specific measurements and recipes I use. This plan is based on foods and meals I actually enjoy, and I’ve also included tips on how I gradually increased my protein intake over time. From simple protein swaps to high-protein snacks and my go-to meal prep techniques, this guide covers everything that made reaching 100 grams of protein per day achievable and enjoyable.
How I Increased My Protein Intake
The most effective tool in reaching my protein goal was MyFitnessPal. I downloaded the app and immediately began tracking my food intake.
In addition to providing easy high-protein recipes, the app helped me identify high-protein foods that I could stock in my kitchen to ensure I met my protein goals even on busy days when I didn’t have time for complex meals.
Some of the high-protein foods I always have on hand are:
- Canned fish (usually tuna, but I also love canned salmon, oysters, and sardines)
- Protein shakes
- Plain Greek yogurt
- Eggs
- Chicken
- Ground turkey
- Cottage cheese
- Protein pasta (Banza is my go-to brand)
- Alpha Prime Bites Protein Brownies (these are the most delicious protein products I have ever tried. They’re perfect for a snack or dessert.)
RELATED: 15 Best High-Protein Foods for Weight Loss
How Much Protein Should You Eat Every Day?
Determining the right amount of protein can be challenging because there’s no universal number. Your daily protein needs depend on factors like health goals (e.g., building muscle or losing weight) and activity level.
For instance, here are a few guidelines for how much protein to eat daily:
- The minimum suggested amount is 46 grams daily for women and 56 grams for men, but these numbers are for sedentary individuals, and most experts suggest aiming for higher numbers.
- Active individuals should aim for about 1.2-2 grams of protein per kilogram of body weight, which translates to 82-136 grams for a 150-pound active person.
Because the recommended daily protein amounts can vary so much depending on multiple factors, it’s best to consult with a nutritionist, dietitian, or doctor to determine your specific requirements.
My 100 Grams of Protein per Day Meal Plan
Ultimately, reaching 100 grams of protein daily has been much easier than I thought it would be, especially with tools like MyFitnessPal and stocking my kitchen with high-protein groceries.
Below, I’ve laid out what a typical week for me looks like, including what I eat for breakfast, lunch, dinner, snacks, and dessert. I often repeat recipes that I enjoy or find variations of the same recipe so that I can use the groceries I have on hand and not waste the food I buy.
Read on to see some examples of how I get to 100 grams of protein every day. Then, check out 25 Superfoods That Are Surprisingly High in Protein.
Monday (101 grams protein)
- Breakfast (28 grams protein): 2 eggs, 1 slice whole grain toast, 3/4 cup Greek yogurt, mixed berries
- Lunch (35 grams protein): Tomato alla vodka beans, 1/4 cup white rice, 4 ounces ground turkey
- Snack (6 grams protein): 1/2 cup shelled pistachios
- Dinner (32 grams protein): 1/4 cup white rice, 3 ounces cooked chicken breast with buffalo sauce, Caesar salad
Tuesday (101 grams protein)
- Breakfast (31 grams protein): 2 eggs, chopped bell peppers, 1 slice Dave’s Killer Organic White Bread, Aidells Artichoke & Garlic Smoked Chicken Sausage, La Colombe Vanilla Draft Latte
- Lunch (26 grams protein): Chicken burgers with sundried tomato aioli on Arnold 100% Whole Wheat Buns
- Dinner (25 grams protein): 3 ounces baked salmon, boiled and chopped russet potatoes mixed with sour cream and dill
Wednesday (102 grams protein)
- Breakfast (23 grams protein): McDonald’s Sausage McMuffin and hash browns
- Lunch (45 grams protein): Everything bagel with canned tuna, 1/8 cup Fage 0% Greek yogurt, chopped celery, tomato slice, onion slices, and dill
- Snack (19 grams protein): Alpha Prime Protein Brownie (favorite flavor: Glazed Chocolate Donut)
- Dinner (24 grams protein): Banza rotini pasta with smoked oysters, butter and garlic, Parmesan cheese, Caesar salad with Follow Your Heart Caesar Dressing
- Dessert (10 grams protein): Halo Top Chocolate Chip Cookie Dough Ice Cream
Thursday (100 grams protein)
- Breakfast (30 grams protein): Premier Chocolate Protein Shake
- Lunch (32 grams protein): Asian-inspired tuna burgers with wasabi mayo on Arnold 100% Whole Wheat Buns
- Snack (14 grams protein): 1/2 cup Good Culture cottage cheese with 1 teaspoon chia seeds and frozen strawberries
- Dinner (24 grams protein): 1/4 cup white rice, 1/2 cup canned black beans, air-fried sweet potato, MorningStar Veggie Buffalo Chik’n Patty, topped with Primal Kitchen Buffalo Sauce and a little plain Greek yogurt
Friday (102 grams protein)
- Breakfast (22 grams protein): 3/4 cup Fage 0% Greek yogurt with 1 teaspoon chia seeds, frozen mixed berries, and 1/2 ounce almonds
- Lunch (35 grams protein): 2 tablespoons Lemon Dill Ithaca hummus, 3 ounces chicken breast, 1 cup cooked quinoa, chopped cucumber and tomatoes, Fage 0% Greek yogurt mixed with lemon juice and dill
- Snack (13 grams protein): Quest Frosted Protein Cookies and 1/2 ounce almonds
- Dinner (32 grams protein): Banza Bucatini chickpea pasta with 3 ounces salmon and sautéed vegetables (mushrooms, eggplant, and zucchini)
Saturday (101 grams protein)
- Breakfast (35 grams protein): 3 ounces ground turkey patty, slice of cheddar cheese, Thomas English Muffin, Laughing Cow Jalapeño Spreadable Cheese, 1 egg, and 2 tablespoons egg whites
- Lunch (45 grams protein): Chipotle Chicken Burrito Bowl with black beans, white rice, mild salsa, fajita veggies, and guacamole
- Dinner (21 grams protein): Banza Chickpea Rotini Pasta with kale, mushrooms, artichoke hearts, 3 ounces sautéed tofu, and Parmesan cheese
Sunday (105 grams protein)
- Breakfast (24 grams protein): Chocolate protein waffles made with Orgain Organic Chocolate Protein Powder
- Lunch (40 grams protein): 2 slices Dave’s Killer Bread 21 Whole Grains and Seeds, canned tuna, Sir Kensington’s Avocado Mayonnaise, chopped onions, and celery
- Dinner (32 grams protein): Chicken gyro from Lauren Fit Foodie with chicken and Greek yogurt on Joseph’s Heart Friendly Pita Bread
- Dessert (9 grams protein): Clio Vanilla Greek Yogurt Bar
Keep reading for more detailed descriptions of each meal, with insights into how they contribute to reaching my daily protein goals.
Monday: 101 grams of protein
These meals feature a mix of proteins like eggs, Greek yogurt, ground turkey, and chicken breast, paired with wholesome grains, nuts, and vegetables to provide steady energy, satiety, and a range of nutrients.
Breakfast: 28 grams
- 2 eggs
- Slice of Simply Nature Graintastic Thin-Sliced Bread
- Fage Greek 0% Greek Yogurt (3/4 cup)
- Frozen mixed berries (blueberries, raspberries, blackberries)
Lunch: 35 grams
- HeyDay Canning Co. Tomato Alla Vodka Beans
- White rice (1/4 cup)
- 93% lean ground turkey (4 ounces)
Snack: 6 grams
- Pistachios (1/2 cup, shelled)
Dinner: 32 grams
- White rice (1/4 cup)
- Cooked chicken breast (3 ounces) with Primal Kitchen Buffalo Sauce
- Caesar salad (romaine lettuce and Follow Your Heart Caesar Dressing)
RELATED: 25 Best High-Protein, Low-Carb Foods To Eat
Tuesday: 101 grams of protein
This day of eating provides a satisfying balance of protein-rich foods. Breakfast starts strong with a hearty mix of eggs, veggies, and savory sausage paired with a coffee latte. Lunch brings in a boost of protein with homemade chicken burgers on whole wheat buns with a sundried tomato aioli. Dinner finishes with a nutritious, comforting combination of baked salmon and creamy dill potatoes, rounding out the day with a blend of healthy fats, protein, and balanced carbs.
Breakfast: 31 grams
- 2 eggs
- Chopped bell peppers
- 1 slice of Dave’s Killer Organic White Bread
- Aidells Artichoke & Garlic Smoked Chicken Sausage
- La Colombe Vanilla Draft Latte
Lunch: 26 grams
- I made these Chicken Burgers with Sundried Tomato Aioli
- For the burgers, I used Arnold 100% Whole Wheat Buns
Dinner: 25 grams
- Salmon (3 ounces, baked in the oven)
- Russet potatoes, boiled and chopped, mixed with sour cream and dill
RELATED: 19 Best High Protein Smoothie Recipes
Wednesday: 102 grams of protein
This day of eating shows that hitting protein goals doesn’t always require homemade meals or complex preparation. Starting with a McDonald’s Sausage McMuffin and hash browns for breakfast keeps things convenient while still providing a protein boost. Lunch is a hearty tuna bagel lunch, followed by a tasty protein brownie snack, and an easy dinner of chickpea pasta with canned smoked oysters. Canned proteins like tuna and smoked oysters make it convenient to reach protein goals—they’re affordable, shelf-stable, and packed with nutrients.
Breakfast: 23 grams
- McDonald’s Sausage McMuffin and hashbrowns
Lunch: 45 grams
- Everything bagel
- Canned tuna
- Fage 0% Greek Yogurt (1/8 cup)
- Chopped celery, tomato slice, onion slices, and dill
Snack: 19 grams
- Alpha Prime Protein Brownie (These brownies make for an amazing snack or dessert. My favorite flavor is the Glazed Chocolate Donut, but I haven’t tried a flavor from them that I don’t like yet.)
Dinner: 24 grams
- Banza Rotini Pasta
- Can of smoked oysters
- Butter and garlic
- Parmesan cheese
- Caesar salad (lettuce and Follow Your Heart Caesar Dressing)
Dessert: 10 grams
RELATED: 19 Best High-Protein Breakfast Items on Grocery Shelves
Thursday: 100 grams
I start the day with an easy store-bought protein shake for breakfast, saving time to make tuna burgers for lunch. My snack was cottage cheese topped with chia seeds for extra fiber and frozen strawberries for a bit of sweetness. I rounded out the day with a plant-based buffalo chick’n bowl, featuring cubed sweet potato, rice, beans, and a dollop of Greek yogurt.
Breakfast: 30 grams
Lunch: 32 grams
- I made these Asian-Inspired Tuna Burgers with Wasabi Mayo
- For buns, I used the Arnold 100% Whole Wheat Buns that I had used for the chicken burgers on Tuesday.
Snack: 14 grams
- Good Culture Cottage Cheese (1/2 cup)
- Chia seeds (1 teaspoon)
- Frozen strawberries
Dinner: 24 grams
- White rice (1/4 cup)
- Canned Black beans (1/2 cup)
- Sweet potato (chopped and air-fried)
- Morning Star Veggie Buffalo Chik’n Patty
- I just threw everything together into a bowl and put some of the Primal Kitchen Buffalo Sauce and a little bit of plain Greek yogurt on top.
RELATED: 25 Ways To Eat More Protein at Every Meal
Friday: 102 grams
Breakfast today was Greek yogurt, chia seeds, and mixed berries and I made sure to prep the chia seeds overnight to soften. Lunch is this lemon-dill hummus bowl with chicken, quinoa, cucumber, and tomatoes, plus a little Greek yogurt dressing to pull it all together. For a snack, I grabbed a Quest protein cookie and some almonds. Dinner was super simple: Banza chickpea pasta with salmon and a bunch of sautéed veggies like mushrooms, eggplant, and zucchini.
Breakfast: 22 grams
- Fage 0% Greek Yogurt (3/4 cup)
- Chia seeds (1 teaspoon)
- Frozen mixed berries
- Almonds (1/2 ounce)
- To make sure the chia seeds get soft enough, I usually try to put them in a jar with the yogurt the night before, and place them in the fridge until I’m ready to eat.
Lunch: 35 grams
- Lemon Dill Ithaca Hummus (2 tablespoons)
- Chicken breast (3 ounces)
- Quinoa (1 cup, cooked)
- Chopped cucumber and tomatoes
- Fage 0% Greek Yogurt mixed with lemon juice and dill
Snack: 13 grams
- Quest Frosted Protein Cookies-Birthday Cake
- Almonds (1/2 ounce)
Dinner: 32 grams
- Banza Bucatini Chickpea Pasta
- Salmon (3 ounces)
- Sauteed vegetables (mushrooms, eggplant, and zucchini)
RELATED: The 16 Healthiest Low-Sugar Protein Bars
Saturday: 101 grams
I kicked off the day with a breakfast sandwich—ground turkey patty, a slice of cheddar, and spreadable jalapeño cheese on an English muffin, with an egg and a little extra egg whites on the side. For lunch, I kept it simple with a Chipotle-style chicken burrito bowl loaded with black beans, rice, fajita veggies, mild salsa, and a scoop of guac. Dinner was a quick bowl of chickpea pasta tossed with kale, mushrooms, artichoke hearts, and some sautéed tofu, finished with a sprinkle of Parmesan on top.
Breakfast: 35 grams
- Ground turkey (3 ounces, made into a patty)
- Slice of cheddar cheese
- Thomas English Muffin
- Laughing Cow Jalapeño Spreadable Cheese
- 1 egg and 2 tablespoons of egg whites
Lunch: 45 grams
- Chipotle Chicken Burrito Bowl, made with black beans, white rice, mild salsa, fajita veggies, and guacamole.
Dinner: 21 grams
- Banza Chickpea Rotini Pasta
- Kale, mushrooms, and artichoke hearts
- Sauteed tofu (3 ounces)
- Parmesan cheese on top
RELATED: I Tried 11 Protein Shakes & the Best Was Rich, Chocolaty, and Smooth
Sunday: 105 grams
I started the day with chocolate protein waffles made with Orgain protein powder. Lunch was a tuna salad on Dave’s Killer Bread with a little avocado mayo, chopped onions, and celery for crunch. For dinner, I put together a super easy chicken gyro from Lauren Fit Foodie using ingredients I already had, like Greek yogurt and pita bread. To reach 100 grams of protein for the day, I finished off the day with a Clio Vanilla Greek Yogurt Bar for dessert.
Breakfast: 24 grams
- I made these Chocolate Protein Waffles using Orgain Organic Chocolate Protein Powder
Lunch: 40 grams
- 2 slices of Dave’s Killer Bread 21 Whole Grains and Seeds
- Canned tuna
- Sir Kensington’s Avocado Mayonnaise
- Chopped onions and celery
Dinner: 32 grams
- I made this Chicken Gyro from Lauren Fit Foodie, which was super easy and called for ingredients I already had, like chicken and Greek yogurt.
- For the pitas, I used Joseph’s Heart Friendly Pita Bread.
Dessert: 9 grams
Final thoughts
By planning ahead and keeping my kitchen stocked with high-protein foods, I’ve made protein a central part of my diet, and I feel great as a result.
Hitting 100 grams of protein daily felt intimidating at first, but with the right tools and some preparation, it has become an effortless and rewarding part of my routine. The benefits I’ve experienced, from reduced cravings and weight loss to increased muscle mass and overall improved well-being, have been well worth the effort.
If you’re considering increasing your protein intake, know that with dedication and the right approach, you can seamlessly incorporate more protein into your diet and experience its amazing benefits.
