Diets are always crazy but they deliver long-term results if they are followed in the right direction by professionals.
When you hear about the “100 grams of protein a day” you may probably google several times and end up in a list of forums discussing people living on Tuna, hard-boiled eggs, and chicken for protein.
Completely understandable, but it is not the real side of most of the people discussing it there!
The good news is achieving the intake of 100 grams of protein a day is still flexible to achieve without worrying about your schedule and diet.
This article helps you understand how you can intake 100 grams of protein simply and scientifically without making you feel bored.
Why is it important to intake protein?
Before we dive into how we can achieve 100 Gms of protein a day. Let’s talk about the science behind the protein. Amino acids are the building blocks of protein where they help build your muscles, enzymes, hormones, and the entire immune system. So, you cannot function well if there is no protein in your body.
Having the right protein levels in your body can help with:
Protein is not just a term for the gym and dieting enthusiasts. It is an MVP macronutrient that your body utilizes for almost all the processes. Most people eat enough to survive but to thrive with the energy left in the body, you need a proper intake of protein to stay healthy and active all the time.
- Building body muscles, and recovery
- Boosts metabolism and energy levels
- Helps you lose weight and fat
- It promotes good skin, nail, and hair health.
- Production of hormones is also promoted by protein content in your body.
- It maintains the body’s strength as we age.
According to medical professionals, the Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kg of body weight. It is just the bare minimum to avoid the protein deficiency. Active adults of age above 30 always aim for 1.2 to 2 Gms per kg, which may need around 90- 120 grams per day for better functionality and good health.
Protein Adds Up Faster – Suggested Intake
To crush the protein goals, you do not need to have sweatbands. Follow the below tips to boost your intake healthily.
Morning Protein
After fasting all night for 8 hours, you may wake up hungry. Just scramble a few eggs around two to three and have it as your first meal. That will almost cover 18 grams of protein. Just add a slice of whole grain toast accompanied with a tasty peanut butter. This will add up to 25 grams before 9 AM. If you love smoothies, you can enjoy some Greek yogurt, oats, and a scoop of protein powder which is simply perfect for your morning time.
Midday Protein Meal:
When lunchtime starts, you can enjoy some grilled chicken wrap with tasty and crunchy veggies that are wrapped inside. You can also enjoy the chickpea-quinoa bowl along with the roasted veggies. This will help you get around 25 to 30 grams of protein without dwelling much on what to eat to get protein.
The trick here isn’t just adding some massive portions but, a smart combination like legumes, dairy, and plant-based combo which delivers essential amino acids that are needed for your body.
Afternoon Snack Time:
Always make a smart choice, don’t fall for carbohydrates and caffeine foods. It’s always a trap. But the simple way to sneak in for more protein is to get a Greek yogurt cup or a handful of crunchy almonds. You can also go for boiled eggs, or grab a protein bar. These kinds of snacks can easily add up to 15 to 20 grams of protein without any cooking involved.
Evening Mealtime Protein
Always remember that dinner doesn’t need to be like a protein carnival. Just go for a salmon fillet or a stir fry of tofu. You can also go for veggie chili lentils, and beans that can make you feel full. It is also suggested to pair up your meal with whole grains and greens or a little cottage cheese as well.
Protein meal for Vegan or Vegetarian
Some people say that protein intake can be possible only for non-vegetarians. But it is just a myth. You do not need any meat fast to hit that 100-gram milestone. All you need is a bit more intention to eat plant-based protein food. Combine the beans with rice, tofu with veggies, quinoa, and lentils. It will add the protein fast along with the fiber, antioxidants, and vitamins as well. It not only fuels but also nourishes your entire body.
What about protein powders?
No, protein powders are not the essential supplements to achieve the target protein intake; they are just a convenient option. But, always think of them as an optional way to acquire protein. You can plan one on your busy day but it is always recommended to achieve the protein intake through natural foods with minimal sugar content.
Think and Act Smart:
Always remember that your smart food choices can easily help you hit that 100-gram protein intake for your body.
Here are a few tips:
- Take soy or protein-enriched versions instead of milk
- Eat lentil pasta or chickpeas regularly
- Try adding nutritional yeast to soups and salads
- Enjoy smoothie bowls and oatmeal with Greek yogurt, seeds, and nuts.
- Try combination foods to enrich your diet and satisfy your cravings.
- Try whole grain and legumes or nut butter and whole grain bread to enjoy your meal times. Also, try Tofu and broccoli fry and protein oatmeal with some whey or vegan protein powder for a better taste.
Final Thoughts:
To hit 100 grams of protein a day is not a hard task once you understand the tricks here. You don’t need to overhaul your entire meal plan every Sunday. All you need is just awareness of a few foods that make your intake easy. Always remember to have yogurt, a handful of almonds and a piece of tofu can bring you the good protein content your body needs the most throughout the day.