100g of protein per day?! YES!

Today we’re doing something a little different: I’m going to show you a day in my life, focusing on how I meet my protein needs. 

We talk a lot about body composition, bone health, nutrients, and feeding the body well, with a big emphasis on micronutrients like calcium, magnesium, vitamin D & K2. 

But let's not forget another big, but often overlooked, player --> Protein! 

For most people, it’s important to get a minimum of 100g of protein every day - YES! 100g minimum! Up to your ideal body weight in grams, ranging upwards from 100 to 170 grams for men. 

Many people only get about 30 to 40 grams of this macronutrient daily, which is just not enough for a healthy body composition.

Protein is essential for healthy bone density, muscle mass, hormone production, and almost every body function, so it is a vital nutrient that must be met everyday. 

I’ll show you how easy it can be to meet your 100g of protein needs with a few simple additions and swaps. 

Let’s get started!

I never skip breakfast because it gets my metabolism going and provides good energy for the day. 

Protein is crucial for this, as it requires 30% more energy to break down than fats and carbohydrates. More energy = faster metabolism 😊

Ingredients:
- Protein Powder: I use Clean Simple Eats, a whey protein powder, which has dairy-free options too. This adds 20 grams of protein.
- Cottage Cheese: I add about a quarter cup, which is around 13 grams of protein.
- PBfit Powder: 1-2 tbsp is bout 7 grams of protein.
- Chia Seeds: Add 2-3 tablespoons provides around 5 grams of protein along with beneficial omega-3 fatty acids and fiber.
- Water and Ice: To blend it all together.

Blend all these ingredients for a creamy, nutritious smoothie that gives you around 40-45 grams of protein. 

It’s an excellent start to your day and helps boost metabolism! You can also add fruit, veggies, nuts, or various milks to change it up!

For lunch, I aim to keep things simple, especially on busy days. I often make a wrap using whatever leftovers I have or simple lunch meat.

Ingredients:
- Wrap: About 6 grams of protein.
- Cheese: One slice adds around 5 grams of protein.
- Meat: Two slices of turkey add around 11 grams of protein.
- Extras: Honey mustard, cucumbers, a pickle slice, and seasoning to taste.

Pair this wrap with an Oikos yogurt, which adds another 20 grams, making for an easy lunch with about 40-50 grams of protein. 

This meal, combined with breakfast, gets you close to 100 grams of protein already!

For dinner, I like to prep simple oven meals that are both nutritious and high in protein. 

One favorite is the Chicken Bacon Ranch Bowls - they are delicious, nutritious, and so easy to change quantity & flavor profile for amazing variety!

Ingredients:
Brown Rice: About 1/3 cup per bowl. You can also use cauliflower rice (half and half or substitute all together) and no one will know! 
Chicken Broth: 1/2 cup per bowl.
Greek Yogurt: 1/4 cup per bowl.
Chicken: Approximately 3 ounces of rotisserie chicken, around 20 grams of protein.
Cheese and Bacon Bits: Add about 2 tablespoons of shredded cheese and 1 tablespoon of bacon bits.

Combine the rice, broth, yogurt, and seasoning in a bowl. Stir in the shredded chicken, add the cheese & bacon bits. Bake at 375°F for 40-45 minutes. 

This meal makes 1 bowl and you can double, triple, quadruple or 10X to feed a larger group or have leftovers! One bowl provides around 35-40 grams of protein per serving.

Change the ingredients up is easy as well! Southwest more your style? Use taco meat or fajita meat w/ taco seasoning instead. Greek bowls or mediterranean? Substitute greek or mediterranean seasonings instead with some salmon. 

Picky eaters? Make one of each! So versatile and fun!

By following these simple steps, you can easily reach 100-130 grams of protein in a day. Incorporating a variety of sources and other nutrients ensures a balanced and nutritious diet and you won't get bored!

Stay tuned for next week, when we'll share a day in the life of hitting 100-120 grams of protein without dairy. 

Until then, stay healthy and happy!