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Variety of protein foods including meat, legumes, and dairy for daily protein intake

10 Foods That Easily​ Add 100g Protein Everyday

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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.

10 Foods That Easily​ Add 100g Protein Everyday

  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.

10 Foods That Easily​ Add 100g Protein Everyday

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.

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A selection of protein foods to boost daily protein intake by 100g.

10 Foods That Easily​ Add 100g Protein Everyday​!

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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.

10 Foods That Easily​ Add 100g Protein Everyday​!

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.

  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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.
  1. 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.

10 Foods That Easily​ Add 100g Protein Everyday​!

Conclusion

For a broader compiled list of high-protein foods and serving ideas, see this helpful roundup: 10 high protein foods | Good Food.

10 Foods That Easily​ Add 100g Protein Everyday​! Read More »

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