What Does 100 Grams of Protein Look Like?

Ready to embark on a protein-packed adventure? I’m here to show you what 100 grams of protein looks like.

If you’re on a mission to lose weight and boost your protein intake, you’re in for a treat!

Why 100 Grams of Protein?

First and foremost, you may be wondering why everyone’s talking about 100 grams of protein.

Well, protein is a magical puzzle piece for your weight loss journey. The general recommendation of 0.8 grams of protein per kilogram bodyweight rule might not cut it.

For example, for someone who is 200 pounds, that’s only about 72 grams of protein. That isn’t enough to help retain lean body mass and curb hunger.

So 100g is a simple number that is a common target for a range of body weights and genders, especially people who are active and looking to lose weight.

Tips to Optimize Protein Intake

But don’t worry, today we’re not just counting grams – we’re talking about meals that you’ll enjoy eating and won’t have to overthink.

First, two tips before we get started.

  1. The protein should be divided throughout the day for better energy metabolism.
  2. The body can only handle so much at a time for digesting and absorbing protein, about 30-40g.
    • This is another reason why it’s so important to divide it throughout the day to control hunger and optimize metabolism.
    • So next time you’re about to go for the 20oz steak, think twice!

Example of 100 Grams of Protein

Now let’s get started with this 100g day! A general goal to follow is to aim for 25-35g of protein per meal and about 15 grams per snack.


First up is a breakfast Smoothie, a protein-packed way to kickstart your metabolism. It contains over 20 grams of protein per serving.


For lunch, you’ll get to relish Ground Chicken Cilantro Patties – savory satisfaction in every bite. These contain 24 grams of protein per serving.


Dinner is served with Glazed Pork Tenderloin and Bell Peppers. If you’re bored with endless chicken breasts in your weight loss plan, pork loin is a great source of lean protein. This dish contains 28g of protein per serving.

PM Snack

And finally, the perfect PM snack! Introducing your best friend: the cottage cheese starring blueberries and walnuts – it’s a weight loss winner.

How Does Plant-Based Protein Fit In?

I don’t have many plant-based options in this example, but they have a place too. Just remember, that many plant proteins also contain carbohydrates, so you may have to adjust your grains or starchy vegetables accordingly.

If you’re hungry for more, dive into my Low-Calorie Weight Loss Cookbook for these inspiring recipes and weight loss strategies. Remember, every choice you make gets you closer to your goals.

If you need extra motivation, I encourage you to join my monthly weight loss webinars or schedule a free 20-minute call to discuss how my individualized weight loss program can transform your life.

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