Easy +100g Protein: 10 Power Foods
Hitting 100 grams of protein a day can sound daunting, but with smart choices you can add big protein boosts without extra cooking time. Below are 10 high-protein foods and simple serving suggestions that make reaching — and even exceeding — 100 g daily easy and enjoyable. For quick grill-friendly picks, try some of the options linked here: grill-friendly high-protein foods.
How to read this list: each item includes an approximate protein amount per common serving and a quick idea for including it in your day. Mix and match items across meals and snacks to reach your target.
- Chicken breast (cooked, 100 g — ~31 g protein)
- Why: Lean, versatile, and easy to portion.
- Quick tip: Add 150 g to a salad or grain bowl at lunch (~46 g protein) to power through the afternoon.
- Canned tuna (1 can, drained ~165 g — ~35–40 g protein)
- Why: Shelf-stable, inexpensive, and great cold or in salads.
- Quick tip: Make a tuna-stuffed avocado or sandwich for a high-protein lunch.
- Greek yogurt (200 g — ~18–22 g protein)
- Why: Creamy, convenient, and doubles as breakfast or a snack base.
- Quick tip: Stir in nuts and berries for a protein-rich breakfast parfait.
- Eggs (large, 1 egg — ~6–7 g protein)
- Why: Cheap, nutrient-dense and useful any time of day.
- Quick tip: Two eggs for breakfast + 200 g Greek yogurt = ~30–36 g protein to start your day.
- Whey (or other) protein powder (1 scoop — ~20–25 g protein)
- Why: Fast, portable, and perfect for topping up protein quickly.
- Quick tip: Blend a post-workout shake or add a scoop to oatmeal.
- Cottage cheese (1 cup/210 g — ~25–28 g protein)
- Why: Mild flavor, great savory or sweet.
- Quick tip: Snack on cottage cheese with pineapple or mix into mashed potatoes for extra protein.
- Salmon (cooked, 100 g — ~22–25 g protein)
- Why: High-quality protein plus healthy fats.
- Quick tip: A 150 g fillet at dinner adds ~33–37 g protein and keeps you full overnight.
- Tempeh (100 g — ~18–20 g protein)
- Why: Dense plant protein with a firm texture — excellent for veg/vegan meals.
- Quick tip: Marinate and pan-fry tempeh for bowls, tacos, or stir-fries.
- Lentils (cooked, 1 cup — ~17–18 g protein)
- Why: Affordable, fiber-rich, and very versatile.
- Quick tip: Add a cup of lentils to soups, stews, or grain salads to bulk up protein and fiber.
- Almonds (1/4 cup — ~6 g protein) and seeds (hemp seeds, 2 tbsp — ~6–10 g protein)
- Why: Handy snack boosters to push totals over 100 g without large meals.
- Quick tip: Sprinkle hemp seeds on smoothies or salads; keep almonds as an on-the-go snack.
Sample day to reach ~100+ g protein (easy to adapt)
- Breakfast: 2 eggs (12–14 g) + 200 g Greek yogurt (20 g) = ~32–34 g
- Lunch: 150 g cooked chicken breast = ~46 g (running total ~78–80 g)
- Snack/Shake: 1 scoop whey protein = ~22 g (final total ~100–102 g)
Small swaps and strategies can add tens of grams without extra meals. For more practical ideas to boost protein at each meal and snack, check this guide: 10 easy ways to increase your protein intake with every meal and snack.
Conclusion
For a broader compiled list of high-protein foods and serving ideas, see this helpful roundup: 10 high protein foods | Good Food.
