If you’ve ever tried to eat healthier, lose weight, or build strength, you’ve probably heard it before:
“You need to eat more protein.”
But what does that actually look like in practice?
For many people, hitting 100 grams of protein a day sounds complicated, time-consuming, or even unrealistic. The good news? It doesn’t have to be.
With a few simple adjustments, you can easily reach 100g+ of protein daily — without strict dieting or complicated meal prep.
Why Protein Matters
Protein plays a key role in how your body looks, feels, and performs.
A higher protein intake can help you:
- Stay full for longer
- Reduce cravings and overeating
- Maintain and build muscle
- Support fat loss while keeping your metabolism active
In short: protein makes healthy eating easier and more sustainable.
The Simple Formula: Spread It Across the Day
Instead of trying to “catch up” on protein at dinner, the easiest way to reach 100g is to spread it across your meals:
- Breakfast: 20–30g
- Lunch: 25–35g
- Dinner: 30–40g
- Snacks: 10–20g
That’s it. No overthinking required.
What 100g of Protein Looks Like
Here’s a simple, realistic day:
Breakfast
Scrambled eggs (3 eggs) + cottage cheese
~25g protein
Lunch
Grilled chicken salad with avocado
~35g protein
Dinner
Salmon with roasted vegetables
~30g protein
Snack
Greek yogurt or a protein shake
~15–20g protein
Total: ~105–110g protein
✔ Simple
✔ Balanced
✔ Easy to stick to
Easy High-Protein Foods to Focus On
If you build your meals around these, you’re already halfway there:
Animal-based:
- Chicken breast
- Salmon and tuna
- Eggs
- Greek yogurt
- Cottage cheese
Plant-based:
- Lentils
- Beans
- Chickpeas
- Tofu
You don’t need anything fancy — just consistent choices.
Quick Tips to Increase Your Protein Intake
- Add eggs or yogurt to your breakfast
- Choose protein-rich snacks instead of sugary ones
- Include a protein source in every meal
- Use a protein shake when you’re short on time
Small changes = big difference over time.
Check out my recipe for protein packed chicken pie.
Keep It Simple
The biggest mistake people make is thinking they need a perfect plan.
You don’t.
You just need:
✔ a protein source in each meal
✔ simple, repeatable meals
✔ a rough daily structure
That’s what makes it sustainable.
Want More Meals Like This?
If you want a done-for-you plan with simple, high-protein meals, I’ve put together a structured meal plan with:
✔ 100g+ protein per day
✔ Easy, everyday ingredients
✔ Balanced, realistic meals
✔ Grocery list included
Perfect if you want to save time and stop guessing what to eat.
Nordic Table 
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