10 Foods That Easily​ Add 100g Protein Everyday​

Here are 10 foods that can easily add 100g of protein to your diet every day:

  • Chicken breast: 31g protein per 100g
  • Eggs: 13g protein per 100g
  • Greek yogurt: 10g protein per 100g
  • Tofu: 8g protein per 100g
  • Lentils: 9g protein per 100g
  • Beans: 8g protein per 100g
  • Nuts: 5g protein per 100g
  • Seeds: 5g protein per 100g
  • Quinoa: 4g protein per 100g
  • Oatmeal: 4g protein per 100g
  • Brown rice: 3g protein per 100g

You can easily incorporate these foods into your diet in a variety of ways. For example, you could start your day with a protein-rich breakfast like an omelet with cheese and vegetables, or a bowl of Greek yogurt with berries and nuts. For lunch, you could have a salad with grilled chicken or tofu, or a lentil soup. And for dinner, you could have salmon with roasted vegetables, or a black bean burger on a whole-wheat bun.

Here is a sample meal plan that would provide you with over 100g of protein per day:


  • Omelet with 2 eggs, 1/2 cup of shredded cheese, and 1/4 cup of chopped vegetables
  • 1 slice of whole-wheat toast


  • Salad with grilled chicken or tofu, 1/2 cup of quinoa, and 1/2 cup of chopped vegetables
  • Dressing made with olive oil, vinegar, and lemon juice


  • Salmon with roasted vegetables (broccoli, Brussels sprouts, and sweet potatoes)
  • 1/2 cup of brown rice


  • Greek yogurt with berries and nuts
  • Hard-boiled eggs
  • Trail mix

This is just a sample meal plan, of course. You can mix and match different foods to create your own protein-rich meals and snacks.