Protein-Plus: 10 Foods to Add 100g Daily

Eating an extra 100g of protein a day is easier than you think when you pick the right foods and portions. Below are ten practical, everyday foods with serving-size examples so you can mix and match to reach that 100g target without relying on one source. For grilling ideas that pair well with many of these choices, check out grill-friendly proteins.

1. Chicken breast — 31g per 100g

   • Tip: A typical cooked 150g portion gives about 46g protein. Lean, versatile, and easy to add to salads, bowls, and sandwiches.

2. Canned tuna (in water) — 25g per 100g

   • Tip: One 165g can (drained) provides ~40g protein. Great for quick salads or mixed into pasta.

3. Greek yogurt (nonfat) — 10g per 100g

   • Tip: A 300g tub can add ~30g protein. Use as a breakfast base, smoothie ingredient, or savory sauce.

4. Cottage cheese — 11g per 100g

   • Tip: A 200g serving gives ~22g protein. Mix with fruit or use as a spread for extra satiety.

5. Eggs — 6g per large egg

   • Tip: Four eggs = ~24g protein. Hard-boiled eggs are a portable way to add protein to snacks and meals.

6. Whey or plant protein powder — 20–25g per scoop

   • Tip: One scoop blended into a shake or oatmeal quickly adds 20–25g toward your daily goal.

7. Lean beef (sirloin) — 26g per 100g

   • Tip: A 150g serving provides ~39g protein. Quick pan-seared steaks or stir-fries are satisfying options.

8. Lentils (cooked) — 9g per 100g

   • Tip: One cup cooked (~198g) gives ~18g protein. Pair with grains or add to stews for plant-based protein.

9. Chickpeas — 9g per 100g

   • Tip: One cup cooked (~164g) provides ~15g protein. Roasted chickpeas make a crunchy snack; hummus is a great spread.

10. Almonds — 21g per 100g

• Tip: A 50g handful yields ~10.5g protein. Use as a snack or topping for yogurt and salads. For more practical snack and meal strategies to lift protein across the day, see easy ways to boost protein.

Quick example combinations to reach ~100g:

• Breakfast: 300g Greek yogurt (30g) + 2 eggs (12g) = 42g
• Lunch: 165g tuna can (40g) = 40g (cumulative 82g)
• Snack/dinner: 1 scoop whey (22g) = 22g (cumulative 104g)

Small swaps (like choosing Greek yogurt over regular yogurt, adding an extra egg, or including a scoop of protein powder) can make the difference between 60g and 100g without big meals or complicated recipes.

Conclusion

Consistently hitting an extra 100g of protein each day is achievable with intentional choices — lean meats, dairy, legumes, nuts, and a little protein powder go a long way. For more ideas on high-protein ingredients and portion guidance, see this helpful list of 10 high protein foods | Good Food.