Challenge · 2025
#21: Hit 100g Protein Per Day: Easy Meal Plan
Want to build muscle or lose fat? It starts with protein. This sample day plan shows how to hit 100g of protein with simple meals you can prep quickly and affordably.
By Editorial Team · · Updated
Intro: Protein is the most important macronutrient for muscle repair, metabolism, and feeling full. But most people dramatically under-eat it. At RB100, we believe that 100g of protein per day is a solid baseline for anyone looking to improve strength, recovery, or body composition.
Here's a breakdown of a full day of eating that hits 100g — no shakes required (but we'll show you those too).
The 100g Protein Meal Plan
Breakfast (25g)
- 3 eggs = 18g
- 1 slice wholegrain toast = 4g
- Handful of spinach + mushrooms = 2g
- Sprinkle of cheese = 3g
Lunch (30g)
- 1 chicken breast (grilled, 150g) = 30g
- Large salad base with olive oil + seeds = 3–5g extra
Dinner (30g)
- 150g salmon or lean beef = 28–30g
- Steamed broccoli and quinoa = 4–5g combined
Snacks / Boosters (15g+)
- Greek yogurt (150g) = 10g
- Handful of almonds = 5g
Total = ~100g+
External Resources
- Wellbeing Magazine: Nutrition Essentials: How Protein Supplementation Enhances Muscle Recovery and Growth
- British Nutrition Foundation: Protein Info
Pro Tips
- Aim for 20–30g per meal to maximise muscle protein synthesis
- Use Greek yogurt, eggs, beans, and seeds if plant-based
- Add a protein shake post workout if you fall short — 1 scoop = ~20g
Pair it with:
- #1: 100 Push-Ups a Day – support your recovery
- 100 Days of Fitness – use this meal plan as part of a reset
Related Video
where every rep (and gram of protein) counts.
— RB100.Fitness
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