One of my major goals this year has been to increase my protein intake. After learning about the benefits, like muscle building, reducing cravings, supporting immune health, and boosting metabolism, I knew I needed to make protein a bigger part of my daily diet. My nutrition coach and I set a goal of consuming at least 100 grams of protein each day.
Initially, this amount felt overwhelming, and I was unsure if I’d be able to reach it. However, I soon realized that hitting 100 grams of protein daily was more achievable than I thought. After sticking with this intake for several months, I've noticed significant improvements, including fewer cravings, weight loss, muscle growth, and an overall boost in how I feel each day.
In this article, I'm sharing a complete 7-day meal plan that helped me consistently reach my protein goals, including exact measurements and recipes I enjoy. This plan includes practical tips on gradually increasing protein intake over time. From simple protein swaps to high-protein snacks and meal prep techniques, this guide covers everything that made achieving 100 grams of protein per day both doable and enjoyable.
How I Increased My Protein Intake
MyFitnessPal was the most valuable tool for reaching my protein goal. I started tracking my meals immediately, which helped me discover high-protein foods to keep on hand, making it easier to meet my protein goals even on busy days when complex meals weren’t an option.
Some high-protein staples I keep in my kitchen include:
- Canned fish (tuna, salmon, oysters, and sardines)
- Protein shakes
- Plain Greek yogurt
- Eggs
- Chicken
- Ground turkey
- Cottage cheese
- Protein pasta (Banza is my go-to)
- Alpha Prime Bites Protein Brownies (these are a delicious snack or dessert).
How Much Protein Should You Eat Daily?
The ideal protein intake varies by individual, based on factors like fitness goals and activity level.
Here are some general guidelines:
- The minimum recommended intake is 46 grams daily for women and 56 grams for men, but these numbers are for sedentary individuals, and many experts recommend more.
- Active individuals should aim for about 1.2–2 grams of protein per kilogram of body weight, which would be around 82–136 grams for someone weighing 150 pounds.
Since protein needs can vary widely, consulting a nutritionist, dietitian, or doctor is the best way to determine your specific requirement.
My 100 Grams of Protein per Day Meal Plan
Reaching 100 grams of protein daily has been easier than I expected, especially with the help of MyFitnessPal and high-protein groceries. Below is a sample of my weekly meal plan, covering breakfast, lunch, dinner, snacks, and dessert. I often repeat favorite recipes or find variations so I can use the groceries I have without wasting food.
Here’s a typical week:
Monday (101g protein)
- Breakfast (28g): 2 eggs, whole-grain toast, ¾ cup Greek yogurt, mixed berries
- Lunch (35g): Tomato alla vodka beans, ¼ cup white rice, 4 oz. ground turkey
- Snack (6g): ½ cup shelled pistachios
- Dinner (32g): ¼ cup white rice, 3 oz. chicken breast with buffalo sauce, Caesar salad
Tuesday (101g protein)
- Breakfast (31g): 2 eggs, bell peppers, organic toast, smoked chicken sausage, vanilla latte
- Lunch (26g): Chicken burger with sundried tomato aioli on whole-wheat buns
- Dinner (25g): 3 oz. baked salmon, potatoes with sour cream and dill
Wednesday (102g protein)
- Breakfast (23g): Sausage McMuffin with hash browns
- Lunch (45g): Bagel with canned tuna, Greek yogurt, celery, tomato, and onion
- Snack (19g): Alpha Prime Protein Brownie (favorite: Glazed Chocolate Donut)
- Dinner (24g): Banza rotini with smoked oysters, Caesar salad
- Dessert (10g): Halo Top Ice Cream
Thursday (100g protein)
- Breakfast (30g): Premier Chocolate Protein Shake
- Lunch (32g): Tuna burgers with wasabi mayo on whole-wheat buns
- Snack (14g): Cottage cheese with chia seeds and strawberries
- Dinner (24g): Rice, black beans, sweet potato, veggie patty with buffalo sauce
Friday (102g protein)
- Breakfast (22g): Greek yogurt with chia seeds, berries, and almonds
- Lunch (35g): Lemon Dill hummus, chicken breast, quinoa, cucumber, tomatoes, Greek yogurt with lemon and dill
- Snack (13g): Quest Protein Cookies and almonds
- Dinner (32g): Banza pasta with salmon and sautéed veggies
Saturday (101g protein)
- Breakfast (35g): Turkey patty, cheddar cheese, English muffin, Laughing Cow cheese, egg, egg whites
- Lunch (45g): Chipotle Chicken Burrito Bowl with beans, rice, salsa, veggies, and guacamole
- Dinner (21g): Chickpea rotini pasta with kale, mushrooms, tofu, Parmesan
Sunday (105g protein)
- Breakfast (24g): Chocolate protein waffles made with protein powder
- Lunch (40g): Whole-grain toast, canned tuna, avocado mayo, onions, and celery
- Dinner (32g): Chicken gyro with Greek yogurt on pita bread
- Dessert (9g): Clio Greek Yogurt Bar
Read on for detailed meal descriptions and insights into how each meal contributes to reaching my daily protein goals. Then, explore “25 Superfoods That Are Surprisingly High in Protein” for more ideas!
Monday: 101 grams of protein
These meals combine a variety of proteins like eggs, Greek yogurt, ground turkey, and chicken breast with whole grains, nuts, and vegetables to deliver sustained energy, satiety, and a broad spectrum of nutrients.
Breakfast: 28 grams of protein
- 2 eggs
- 1 slice of Simply Nature Graintastic Thin-Sliced Bread
- ¾ cup Fage 0% Greek Yogurt
- Mixed frozen berries (blueberries, raspberries, blackberries)
Lunch: 35 grams of protein
- HeyDay Canning Co. Tomato Alla Vodka Beans
- ¼ cup white rice
- 4 ounces of 93% lean ground turkey
Snack: 6 grams of protein
- ½ cup shelled pistachios
Dinner: 32 grams of protein
- ¼ cup white rice
- 3 ounces of cooked chicken breast with Primal Kitchen Buffalo Sauce
- Caesar salad (romaine lettuce with Follow Your Heart Caesar Dressing)
Tuesday: 101 grams of protein
This day of meals offers a satisfying balance of protein-packed dishes. Breakfast starts off with a hearty combination of eggs, bell peppers, and savory sausage, paired with a vanilla latte for an energizing start. Lunch includes a protein boost with homemade chicken burgers on whole-wheat buns topped with a sundried tomato aioli. Dinner wraps up the day with a comforting and nutritious meal of baked salmon and creamy dill potatoes, providing a balanced mix of healthy fats, protein, and complex carbs.
Breakfast: 31 grams of protein
- 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 of protein
- Homemade chicken burgers with sundried tomato aioli
- Arnold 100% Whole Wheat Buns
Dinner: 25 grams of protein
- 3 ounces of oven-baked salmon
- Boiled and chopped russet potatoes, mixed with sour cream and dill
Wednesday: 102 grams of protein
This day of meals proves that reaching protein goals doesn’t always require elaborate cooking or homemade recipes. Starting with a McDonald's Sausage McMuffin and hash browns offers a convenient protein boost for breakfast. Lunch is a filling tuna bagel, followed by a delicious protein brownie for a snack, and a simple dinner featuring chickpea pasta with smoked oysters. Canned proteins like tuna and smoked oysters make hitting protein targets easy—they’re affordable, shelf-stable, and nutrient-dense.
Breakfast: 23 grams of protein
- McDonald's Sausage McMuffin and hash browns
Lunch: 45 grams of protein
- Everything bagel
- Canned tuna
- ⅛ cup Fage 0% Greek Yogurt
- Chopped celery, tomato slice, onion slices, and dill
Snack: 19 grams of protein
- Alpha Prime Protein Brownie (Favorite flavor: Glazed Chocolate Donut, though every flavor is delicious)
Dinner: 24 grams of protein
- Banza Rotini Pasta
- Canned smoked oysters
- Butter and garlic
- Parmesan cheese
- Caesar salad with romaine lettuce and Follow Your Heart Caesar Dressing
Dessert: 10 grams of protein
- Halo Top Chocolate Chip Cookie Dough Ice Cream
Thursday: 100 grams
I started the day with a quick store-bought protein shake for breakfast, saving time to prepare Asian-inspired tuna burgers for lunch. For a snack, I enjoyed cottage cheese topped with chia seeds for added fiber and frozen strawberries for a touch of sweetness. Dinner was a plant-based buffalo chick'n bowl featuring cubed sweet potato, rice, beans, and a dollop of Greek yogurt for creaminess.
Breakfast: 30 grams of protein
- Premier Chocolate Protein Shake
Lunch: 32 grams of protein
- Asian-Inspired Tuna Burgers with Wasabi Mayo
- Arnold 100% Whole Wheat Buns (the same used for Tuesday's chicken burgers)
Snack: 14 grams of protein
- ½ cup Good Culture Cottage Cheese
- 1 teaspoon chia seeds
- Frozen strawberries
Dinner: 24 grams of protein
- ¼ cup white rice
- ½ cup canned black beans
- Chopped and air-fried sweet potato
- Morning Star Veggie Buffalo Chik'n Patty
- Topped with Primal Kitchen Buffalo Sauce and a bit of plain Greek yogurt
Friday: 102 grams
Today’s breakfast was a creamy mix of Greek yogurt, chia seeds, and mixed berries, with the chia seeds prepped overnight to soften. Lunch featured a lemon-dill hummus bowl with chicken, quinoa, cucumber, and tomatoes, topped with a Greek yogurt dressing for extra flavor. For a snack, I enjoyed a Quest protein cookie and some almonds. Dinner was simple yet satisfying with Banza chickpea pasta, salmon, and sautéed veggies like mushrooms, eggplant, and zucchini.
Breakfast: 22 grams of protein
- ¾ cup Fage 0% Greek Yogurt
- 1 teaspoon chia seeds (softened overnight in yogurt)
- Frozen mixed berries
- ½ ounce almonds
Lunch: 35 grams of 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 of protein
- Quest Frosted Protein Cookie (Birthday Cake flavor)
- ½ ounce almonds
Dinner: 32 grams of protein
- Banza Bucatini Chickpea Pasta
- 3 ounces salmon
- Sautéed vegetables (mushrooms, eggplant, and zucchini)
Saturday: 101 grams
I started the day with a savory breakfast sandwich featuring a ground turkey patty, a slice of cheddar, and spreadable jalapeño cheese on an English muffin, plus an egg and some extra egg whites on the side. For lunch, I kept it simple with a Chipotle-style chicken burrito bowl filled with black beans, rice, fajita veggies, mild salsa, and a scoop of guacamole. Dinner was an easy bowl of chickpea pasta tossed with kale, mushrooms, artichoke hearts, and sautéed tofu, topped with a sprinkle of Parmesan.
Breakfast: 35 grams of protein
- 3 ounces ground turkey, made into a patty
- Slice of cheddar cheese
- Thomas English Muffin
- Laughing Cow Jalapeño Spreadable Cheese
- 1 egg and 2 tablespoons egg whites
Lunch: 45 grams of protein
- Chipotle-style chicken burrito bowl with black beans, white rice, mild salsa, fajita veggies, and guacamole
Dinner: 21 grams of protein
- Banza Chickpea Rotini Pasta
- Kale, mushrooms, and artichoke hearts
- 3 ounces sautéed tofu
- Parmesan cheese
Sunday: 105 grams
I kicked off the day with chocolate protein waffles made with Orgain Organic Chocolate Protein Powder. For lunch, I enjoyed a tuna salad on Dave's Killer Bread with a touch of avocado mayo, plus chopped onions and celery for extra crunch. Dinner was a quick and easy chicken gyro from Lauren Fit Foodie, using ingredients I already had, like Greek yogurt and pita bread. To reach my 100 grams of protein for the day, I ended with a Clio Vanilla Greek Yogurt Bar for dessert.
Breakfast: 24 grams of protein
- Chocolate protein waffles made with Orgain Organic Chocolate Protein Powder
Lunch: 40 grams of protein
- 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 of protein
- Chicken gyro from Lauren Fit Foodie, made with chicken and Greek yogurt
- Joseph's Heart Friendly Pita Bread
Dessert: 9 grams of protein
- Clio Vanilla Greek Yogurt Bar
Final Thoughts
By planning ahead and keeping my kitchen stocked with high-protein options, I’ve made protein a staple in my diet and feel fantastic as a result.
Initially, hitting 100 grams of protein daily seemed challenging, but with the right tools and preparation, it’s now an effortless and rewarding part of my routine. The benefits—reduced cravings, weight loss, increased muscle mass, and overall well-being—have made it worth the effort.
If you’re thinking about increasing your protein intake, know that with some dedication and planning, you can easily incorporate more protein into your diet and enjoy its amazing benefits.