If you aim to lose weight and build muscle at the same time, then you need to know how to eat 100g of protein meal a day. Adequate protein helps preserve your muscle mass and keeps you feeling fuller for longer.
Which means you won’t be eating much food.
Now let’s dive in.
Is 100g of Protein Enough for Weight Loss?
Yes, 100g of protein is enough for weight loss, particularly if you’re in a calorie deficit.
Protein needs vary depending on factors like body weight, activity level, and goals. Nonetheless, 100g of protein is a great starting point for most individuals aiming to lose weight and maintain or build muscle.
When you are in a calorie deficit, your body risks breaking down muscle tissue for energy. So eating enough protein is what helps you remedy this by preserving muscle mass while allowing you to burn fat.
Protein is more filling than carbs or fats. What this means is that you are less likely to overeat or overfeed when your meals are protein-rich.
If you are in a calorie deficit, taking protein in the right portion will also help you grow your muscles.
Note that you can easily start gaining weight if you take protein in the wrong proportion. This is because protein can add up to your body’s calorie count. Nonetheless, if you take protein in the right proportion, your body will burn calories faster. So learn how to calculate your protein intake.
How to Calculate Your Daily Protein Intake
Okay, imagine your body is like a car, and protein is the fuel that helps it run strong and fast. How much fuel (Protein) you need depends on how much you use your car (Activity Level).
If you do minimal exercise (like your car is mostly parked): Then your activity level is 1.2g per your weight kg
If you do exercise 2-3x a week (like your car is used for long rides 2-3x a week): Then your activity level is 1.6g per your weight kg
Now you multiply your activity level with your weight.
For example you weigh 70kg and your activity level is 1.2g (minimal activity)
70kg x 1.2g= 84g of protein daily
But if you do 2-3x exerciese a week. Then multiply your weight with 1.6g.
70kg x 1.6g= 112g of protein daily
Does that make sense? The more active you are, the more protein your body needs to stay strong and healthy!
Get a detailed guide and learn how you can calculate your protein intake
Best High-Protein Foods to Reach 100g Daily
Mixing animal and plant-based proteins makes it easier for you to reach your goal of 100g of protein in a day. Below are some excellent protein sources:
| Animal-Based Protein Sources | Plant-Based Protein Sources | Low-calorie, High-Protein Snacks |
| Chicken breast (3 oz): 26g protein, 120 calories | Lentils (1 cup, cooked): 18g protein, 230 calories | Low-fat cottage cheese (1/2 cup): 14g protein, 90 calories |
| Egg whites (4 large): 14g protein, 70 calories | Chickpeas (1 cup, cooked): 15g protein, 270 calories | Protein bars: 10-20g protein, 150-250 calories |
| Greek yoghurt (1 cup, non-fat): 20g protein, 100 calories | Edamame (1 cup, cooked): 17g protein, 190 calories | Hard-boiled egg (1 large): 6g protein, 70 calories |
| Tuna (3 oz, canned in water): 22g protein, 100 calories | Tofu (1/2 block, firm): 20g protein, 190 calories | Turkey jerky (1 oz): 10g protein, 80 calories |
| Protein shake (1 scoop): 20-30g protein, 100-150 calories | Quinoa (1 cup, cooked): 8g protein, 220 calories | |
| Salmon (3 oz): 22g protein, 180 calories | Hemp seeds (3 tbsp): 10g protein, 170 calories |
Sample Meal Plan to Get 100g Protein in a Calorie Deficit
Here’s a sample meal plan to help you hit 100g of protein daily while staying in a calorie deficit. This plan includes breakfast, lunch, dinner, and snacks with total protein and calorie counts:
| Breakfast | Lunch | Dinner |
| 3 large egg whites + 1 whole egg scrambled: 17g protein, 120 calories | 4 oz grilled chicken breast: 35g protein, 165 calories | 3 oz baked salmon: 22g protein, 180 calories |
| 1 slice of whole-grain toast: 4g protein, 70 calories | 2 cups mixed greens with 1 tbsp olive oil: 2g protein, 120 calories | 1 cup steamed broccoli: 4g protein, 55 calories |
| 1/2 cup non-fat Greek yogurt with berries: 10g protein, 60 calories | 1/2 cup quinoa: 4g protein, 110 calories | 1/2 cup brown rice: 3g protein, 110 calories. |
| Total: 31g protein, 250 calories | Total: 41g protein, 395 calories | Total: 29g protein, 345 calories |
Daily Total: 101g protein, 990 calories
Pro Tip: You won’t always have time to ensure you eat the right amount of protein daily. The best solution is to prep meals and stock up bi-weekly.
Air-fry and store protein sources like chicken, beef, and fish in your refrigerator. Keep raw eggs on hand so you can boil them quickly when needed. High-protein foods like Greek yogurt, tofu, chickpeas, lentils, and more should also be stocked in your fridge for easy meal additions
Now you know how to eat 100g of protein in a calorie deficit and how to eat 100g of protein in a day.
