Gold Standard

100g Protein Meal Plan

By Our Nutrition Team | Oct 18, 2026

100g of protein per day — the benchmark for active adults who want to maintain muscle, manage weight, and feel energized.

Sample 7-Day 100g Protein Menu

Every day hits 100g+ protein with balanced macros and real food.

Days	1	2	3	4	5	6	7
Meals	Breakfast: Egg & Cheese Toast Lunch: Chicken Rice Bowl Snack: Greek Yogurt & Honey Dinner: Steak & Potatoes	Breakfast: Protein Smoothie Lunch: Tuna Salad Bowl Snack: Cottage Cheese & Walnuts Dinner: Chicken Thigh & Quinoa	Breakfast: Cottage Cheese Pancakes Lunch: Salmon Wrap Snack: Protein Bar Dinner: Turkey Meatballs & Pasta	Breakfast: Smoked Salmon Bagel Lunch: Chicken & Hummus Bowl Snack: Boiled Eggs Dinner: Beef Stir-fry	Breakfast: Overnight Protein Oats Lunch: Grilled Chicken Salad Snack: Almonds & String Cheese Dinner: Baked Cod & Sweet Potato	Breakfast: Protein Oatmeal Lunch: Grilled Chicken Pita Snack: Cottage Cheese & Pineapple Dinner: Beef & Broccoli Stir-Fry	Breakfast: Veggie Frittata Lunch: Salmon Grain Bowl Snack: Protein Bar Dinner: Chicken Fajitas
Daily Totals	Calories: 1,860 Protein: 123g Carbs: 148g Fat: 78g	Calories: 1,700 Protein: 119g Carbs: 130g Fat: 76g	Calories: 1,640 Protein: 118g Carbs: 154g Fat: 60g	Calories: 1,660 Protein: 111g Carbs: 137g Fat: 68g	Calories: 1,580 Protein: 112g Carbs: 116g Fat: 68g	Calories: 1,620 Protein: 104g Carbs: 152g Fat: 56g	Calories: 1,680 Protein: 106g Carbs: 120g Fat: 78g

Day 1

1,860 calories · 123g protein · 148g carbs · 78g fat

Breakfast (520 calories)

Egg & Cheese Toast

3 eggs, cheese, and avocado on toasted sourdough.

Lunch (580 calories)

Chicken Rice Bowl

Grilled chicken breast, brown rice, roasted vegetables, and tahini.

Snack (140 calories)

Greek Yogurt & Honey

150g Greek yogurt (0%) with a drizzle of honey.

Dinner (620 calories)

Steak & Potatoes

Lean sirloin steak, baked potato, and steamed broccoli.

Day 2

1,700 calories · 119g protein · 130g carbs · 76g fat

Breakfast (480 calories)

Protein Smoothie

Whey protein, banana, peanut butter, oats, and milk.

Lunch (460 calories)

Tuna Salad Bowl

Tuna, chickpeas, mixed greens, olive oil, and lemon dressing.

Snack (200 calories)

Cottage Cheese & Walnuts

100g cottage cheese with 15g walnuts.

Dinner (560 calories)

Chicken Thigh & Quinoa

Roasted chicken thighs with quinoa and roasted sweet potato.

Day 3

1,640 calories · 118g protein · 154g carbs · 60g fat

Breakfast (420 calories)

Cottage Cheese Pancakes

Cottage cheese, oats, and egg pancakes with berries.

Lunch (440 calories)

Salmon Wrap

Smoked salmon, cream cheese, cucumber in a whole-wheat wrap.

Snack (200 calories)

Protein Bar

1 protein bar (20g protein, ~200 kcal).

Dinner (580 calories)

Turkey Meatballs & Pasta

Lean turkey meatballs with whole-wheat pasta and tomato sauce.

This is a sample plan. Get a personalized version tailored to your calories, macros, and food preferences.

Day 4

1,660 calories · 111g protein · 137g carbs · 68g fat

Breakfast (420 calories)

Smoked Salmon Bagel

Whole-grain bagel with cream cheese, smoked salmon, and dill.

Lunch (540 calories)

Chicken & Hummus Bowl

150g chicken breast with hummus, tabbouleh, and pita.

Snack (140 calories)

Boiled Eggs

2 boiled eggs with a pinch of salt and pepper.

Dinner (560 calories)

Beef Stir-fry

Lean beef strips with broccoli, peppers, and rice.

Day 5

1,580 calories · 112g protein · 116g carbs · 68g fat

Breakfast (440 calories)

Overnight Protein Oats

Oats, milk, protein powder, chia seeds, and banana.

Lunch (460 calories)

Grilled Chicken Salad

150g chicken breast over mixed greens with feta, olives, and vinaigrette.

Snack (200 calories)

Almonds & String Cheese

20g almonds and 1 string cheese stick.

Dinner (480 calories)

Baked Cod & Sweet Potato

200g baked cod with sweet potato wedges and green beans.

Day 6

1,620 calories · 104g protein · 152g carbs · 56g fat

Breakfast (420 calories)

Protein Oatmeal

Oats cooked with milk, topped with protein powder, banana, and almond butter.

Lunch (460 calories)

Grilled Chicken Pita

Whole wheat pita stuffed with grilled chicken, hummus, cucumber, and tomato.

Snack (160 calories)

Cottage Cheese & Pineapple

150g cottage cheese with pineapple chunks.

Dinner (580 calories)

Beef & Broccoli Stir-Fry

Lean beef strips with broccoli in soy-ginger sauce over brown rice.

Day 7

1,680 calories · 106g protein · 120g carbs · 78g fat

Breakfast (380 calories)

Veggie Frittata

3-egg frittata with spinach, bell peppers, onions, and feta cheese.

Lunch (520 calories)

Salmon Grain Bowl

Baked salmon over farro with roasted vegetables and tahini dressing.

Snack (220 calories)

Protein Bar

Chocolate peanut butter protein bar.

Dinner (560 calories)

Chicken Fajitas

Grilled chicken with peppers and onions in corn tortillas with salsa and guacamole.

Create my own

100g Protein Weekly Grocery List

Everything you need to hit 100g protein every day.

Proteins

Chicken breast 700g
Sirloin steak 300g
Salmon fillet 200g
Turkey mince 300g
Eggs 12 large
Smoked salmon 100g
Tuna (canned) 2 cans

Dairy

Greek yogurt (0%) 500g
Cottage cheese 250g
Milk 1L
Cream cheese 100g
Cheese (sliced) 150g
Whey protein powder 1 scoop

Grains & Carbs

Brown rice 400g
Sourdough bread 1 loaf
Whole-wheat pasta 250g
Whole-wheat wraps 4
Rolled oats 200g
Baking potatoes 3
Quinoa 200g

Vegetables & Fruits

Broccoli 400g
Mixed greens 200g
Sweet potatoes 400g
Avocado 3
Bananas 3
Mixed berries 200g
Cucumber 2
Chickpeas (canned) 1 can

Pantry

Olive oil 1 bottle
Peanut butter 1 jar
Tahini 1 jar
Tomato sauce 500ml
Soy sauce 1 bottle

100g Protein Meal Plan FAQ

How to get 100 grams of protein a day?

Eat 3–4 protein-rich meals: 3 eggs at breakfast (19g), chicken breast at lunch (40g), a Greek yogurt snack (15g), and salmon at dinner (30g). That's 104g from simple, whole foods. Add a protein shake if you prefer smaller meals.

Is 100g of protein a day good?

For most active adults, 100g is excellent. It exceeds the RDA, supports muscle maintenance, aids weight management, and keeps you full. It's often called the "gold standard" for general fitness.

What does 100g of protein look like in food?

100g protein = 300g chicken breast (93g) + 1 egg (6g) + 100g Greek yogurt (10g). Or: 150g salmon (30g) + 3 eggs (19g) + 200g cottage cheese (22g) + protein shake (30g). Many combinations work.

How do I eat 100g protein without overeating?

Focus on lean sources: chicken breast (31g/100g), Greek yogurt (10g/100g), eggs (6g each), fish (20–25g/100g). These are protein-dense without excessive calories.

Is 100g protein enough to build muscle?

For beginners and intermediate lifters under 80kg, 100g is sufficient. Advanced lifters or those over 85kg should aim for 130–150g+ for optimal muscle protein synthesis.

Can I hit 100g protein without meat?

Yes. Greek yogurt (200g = 20g), eggs (3 = 19g), cottage cheese (200g = 22g), lentils (200g = 18g), tofu (200g = 16g), and a whey shake (25g) = 120g protein without any meat.

What are the best foods for 100g protein?

Chicken breast, salmon, eggs, Greek yogurt, cottage cheese, lean beef, tuna, tofu, lentils, and whey protein. Combining 3–4 of these daily makes 100g effortless.

Should I spread protein across meals or eat it all at once?

Spread it. Research shows 25–40g per meal maximizes muscle protein synthesis. Three meals of 30–35g is better than one 100g meal.

Is 100g protein safe for kidneys?

For healthy adults, yes. Studies show no kidney damage from high-protein diets in people without pre-existing kidney conditions. Stay hydrated and consult a doctor if you have kidney issues.