Here’s Exactly How I Eat Over 100 Grams of Protein Every Day | XpertsReviews.com

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One of the major New Year’s resolutions for me this year was to eat more protein. After discovering 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 speaking with a nutrition coach about my health goals, we set a goal of consuming at least 100 grams of protein per day.

This number seemed like a lot to me at first and I was afraid I would never be able to reach it. However, I quickly realized that reaching 100 grams of protein per day was more manageable than I expected. After maintaining this intake for several months, I noticed significant improvements in reduced cravings, weight loss, muscle building, and generally feeling better throughout the day.

How I Increased My Protein Intake

The most effective tool for reaching my protein goal was MyFitnessPal. I downloaded the app and immediately started tracking my food intake.

In addition to providing easy, protein-rich recipes, the app helped me identify protein-rich foods that I could stock in my kitchen to ensure I met my protein goals, even on busy days. where I didn’t have time for complex meals.

Some of the protein-rich foods I always have on hand are:

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How much protein should you eat every day?

Determining the right amount of protein can be difficult because there is no universal number. Your daily protein needs depend on factors such as your health goals (for example, building muscle or losing weight) and your activity level.

For example, here are some guidelines for how much protein to consume daily:

• The suggested minimum amount is 46 grams per day for women and 56 grams for men, but these figures are for sedentary people and most experts suggest aiming for higher amounts.
• Active individuals should aim for approximately 1.2 to 2 grams of protein per kilogram of body weightwhich corresponds to 82-136 grams for an active 150 pound person.

Because recommended daily amounts of protein can vary widely depending on several factors, it is best to consult a nutritionist, dietitian, or doctor to determine your specific needs.

Here’s exactly how to get at least 100 grams of protein per day

Ultimately, hitting 100 grams of protein per day was a lot easier than I thought, especially with tools like MyFitnessPal and stocking my kitchen with protein-rich groceries.

Below I’ve broken down what a typical week looks like for me, including what I eat for breakfast, lunch, dinner, snacks, and dessert. I often repeat recipes that I like 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. Next, 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

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Tuesday: 101 grams of protein

Breakfast: 31 grams

Lunch: 26 grams

Dinner: 25 grams

• Salmon (3 ounces, baked)
• Russet potatoes, boiled and chopped, mixed with sour cream and dill

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Wednesday: 102 grams of protein

Breakfast: 23 grams

• McDonald’s Sausage McMuffin and Hash Browns

Lunch: 45 grams

• Everything bagel
• Canned tuna
• 0% Fage Greek Yogurt (1/8 cup)
• Chopped celery, tomato slice, onion slices and dill

Snack: 19 grams

• Alpha Prime Protein Brownie (These brownies make an amazing snack or dessert. My favorite flavor is Chocolate Glazed Donut, but I have yet to try a flavor I don’t love.)

Dinner: 24 grams6254a4d1642c605c54bf1cab17d50f1e

Dessert: 10 grams

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Thursday: 100 grams

Breakfast: 30 grams

Lunch: 32 grams

Snack: 14 grams

Dinner: 24 grams

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Friday: 102 grams

Breakfast: 22 grams

• 0% Fage Greek Yogurt (3/4 cup)
• Chia seeds (1 teaspoon)
• Frozen mixed berries
• Almonds (1/2 ounce)
• To make sure the chia seeds are soft enough, I usually try to put them in a pot with the yogurt the day before and place them in the fridge until I’m ready to eat.

Lunch: 35 grams

Snack: 13 grams

Dinner: 32 grams

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Saturday: 101 grams

Breakfast: 35 grams

Lunch: 45 grams

Dinner: 21 grams

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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 protein-rich foods, I’ve managed to make protein a key part of my diet and feel great as a result.

Achieving a daily protein intake of 100 grams seemed daunting at first, but with the right tools and a little preparation, it became an easy and rewarding part of my routine. The benefits I’ve seen, from reduced cravings and weight loss to increased muscle mass and overall improved well-being, are worth it.

If you are considering increasing your protein intake, know that with dedication and the right approach, you can easily incorporate more protein into your diet and reap its incredible benefits.

Samantha Boesch