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How Do You Eat 100 Grams Of Protein A Day?

How Do You Eat 100 Grams Of Protein A Day

Do you aim to eat 100 grams of proteins each day? Does your body require such a diet plan which will help you reach your protein goals? For this, we have plans that are especially designed for you. Your job is to stick with the plans we will describe, so that you acquire the right amount of proteins.

You can eat 100 grams of protein a day by following our plans shared below. We have shared four different plans to help you select the most suitable one. We have shared customized plans for everyone, whether you are a carnivore, vegan, or need it from omnivore sources.

After pursuing this guide, you will know the best 100-gram protein plan for yourself without going to any nutritionist or trainer. Stay with us till the end as we start discovering these plans. 

Different Protein Sources And Their 100-Gram Combinations 

There are different types of protein sources, and you may not like all of them. That’s why we have separated them into different categories, like omnivores, vegetarians, etc. There is a combination of 100 grams of protein a day in each category. Follow the most suitable according to your needs among them. 

100 Grams Of Protein For Omnivores

This customized plan is for people who eat food obtained from both plants and animals. It is the best option if you don’t have any dietary restrictions. The recommended plan actually provides you with 103 mg, which is 3 grams more than 100. You can reduce the quantity of any of your least favorite options to cover it up. 

  • Snack cheese = 5 grams
  • 1 ounce of mixed nuts is equal to 5 grams.
  • Two slices of rye bread = 10 grams
  • Greek yogurt = 15 grams
  • Beef sausage = 14 grams
  • One can of tuna is 27 grams.
  • Two eggs = 12 grams
  • ½ cup of rolled oats = 5 grams
  • Four slices (2 ounces) of deli ham = 10 grams

100 Grams Of Animal Protein

Animal products are very rich in protein. 100 grams of these can be quickly completed with some foods. Here is a combination of such foods:

  • Four eggs equal 24 grams of protein.
  • Three beef meatballs = 15 grams
  • Two slices (2 ounces) of turkey bacon = 10 grams
  • 3 ounces of turkey breast = 24 grams
  • One can of tuna is 27 grams.

This combination contains 100 mg of protein. Taking any additional snacks, bread, etc. will increase your protein intake by more than the required amount. 

100 Grams Of Protein For Vegetarians

If you are a vegetarian, then this combination is for you. Actually, it contains 99 grams of protein, but it’s still a good amount from these sources. You can leave the rest of 1 gram for snacks and other foods or increase your favorite food to complete it.

  • Two tablespoons of peanut butter equal 7 grams.
  • One tablespoon of hemp seeds is 4 grams.
  • ¼ cup of protein granola = 10 grams
  • Four eggs equal 24 grams of protein.
  • ½ cup of rolled oats = 5 grams
  • Two snack cheeses = 10 grams
  • A single-serve Greek yogurt is 15 grams.
  • One scoop of plant-based protein powder = 20 grams 

100 Grams Of Vegan Protein

The last 100-gram protein combination is vegan protein. It includes;

  • ¼ cup of protein granola = 10 grams of protein
  • One scoop of plant-based protein powder is 20 grams.
  • 1 ounce of nuts is equal to 5 grams.
  • Two tablespoons of peanut butter equal 7 grams.
  • A protein granola bar is 8 grams.
  • 1 cup of rolled oats = 5 grams
  • Four tablespoons of chia seeds are about 10 grams.
  • Two tablespoons of hemp seeds equal 4 grams.
  • Two slices of rye bread = 10 grams

It combines up to 93 grams of protein. Although it may not seem like you’re hitting your target of 100, it’s still a remarkable amount of protein from this diet. 

How Much Protein Do You Need In A Day?

Your daily protein needs depend on several factors, like your age, weight, fitness goals, and activities. The minimum recommended amount is 0.08 gram per kg of the total weight. There should be 10–35% protein in your total calorie count per day.

  • People below the age of 40 who spend most of their time sitting need 46–56 grams of protein per day. People above 40 years old in this category need around 75–90 grams of protein a day. 
  • Active adults, especially those who have physically tough jobs or are engaged in physical activities, need 1.1–1.5 grams of protein per kg of their total protein. 

Beware: Taking protein is essential, but taking it in excessive amounts may cause problems for you as well. It can increase cholesterol levels as well as your calorie count. So you should always take it in the recommended amount. 

List Of Protein-Rich Foods

If you are looking to increase your protein intake, the following are the 20 best foods you might add to your meals: These are rich sources of protein, and you can add the most suitable one according to your needs and preferences. 

  • Chicken breast
  • Turkey
  • Salmon
  • Tuna
  • Eggs
  • Greek yogurt
  • Cottage cheese
  • Lentils
  • Chickpeas
  • Black beans
  • Quinoa
  • Tofu
  • Tempeh
  • Edamame
  • Pumpkin seeds
  • Cottage cheese
  • Bison
  • Almonds
  • Cottage cheese
  • Pork loin

Final Words

The best plan to eat 100 grams of protein a day is the omnivore program, which we shared above. It is a great combination of healthy diets, especially if you don’t have any dietary restrictions. Take a look at other plans if you are a vegan or don’t like its ingredients.

We have also shared other protein-rich sources at the end, in case you don’t like any source and want to replace it with any other. But be careful of it’s amount while doing so to prevent getting protein in a large amount or increasing your calorie count. 

 

 

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