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
