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A major New Year’s resolution for me this year was 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.
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:
How much protein should you be eating 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.
Here’s exactly how I get at least 100 grams of protein per day
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 of protein
Breakfast: 28 grams
Lunch: 35 grams
Snack: 6 grams
- Pistachios (1/2 cup, shelled)
Dinner: 32 grams
Tuesday: 101 grams of protein
Breakfast: 31 grams
Lunch: 26 grams
Dinner: 25 grams
- Salmon (3 ounces, baked in the oven)
- Russet potatoes, boiled and chopped, mixed with sour cream and dill
Wednesday: 102 grams of protein
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
Dessert: 10 grams
Thursday: 100 grams
Breakfast: 30 grams
Lunch: 32 grams
Snack: 14 grams
Dinner: 24 grams
Friday: 102 grams
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
Snack: 13 grams
Dinner: 32 grams
Saturday: 101 grams
Breakfast: 35 grams
Lunch: 45 grams
Dinner: 21 grams
Sunday: 105 grams
Breakfast: 24 grams
Lunch: 40 grams
Dinner: 32 grams
Dessert: 9 grams
Final thoughts
By planning ahead and keeping my kitchen stocked with high-protein foods, I’ve successfully made protein a key part of my diet, and I feel great as a result.
Achieving a daily intake of 100 grams of protein initially seemed daunting, 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.
Samantha Boesch
