We’re in the middle of a protein craze that shows no signs of dying down.
Walk into any supermarket and you’ll find tubs of protein powder, protein bars, high-protein cereals, protein puddings and protein drinks. Social media is awash with fitness influencers sharing their daily high-protein meals and urging us to add more of their favourite macronutrient to almost every meal. Is it any wonder, then, that many of us have bought into the message that more protein is exactly what we need to achieve our health and fitness goals?
Yet while we know protein is important for building and maintaining muscle, somewhere along the way we seem to have forgotten that we don’t need to live on protein shakes and bars to hit our target.
In fact, for many of us trying to reach that elusive, often-cited target of 100g of protein a day, the problem isn’t a lack of protein-specific products. It’s that we're surviving on coffee and toast for breakfast, grabbing whatever we can between meetings for lunch, then expecting dinner to do all the heavy lifting.
‘Rather than consuming most of our daily protein in one sitting, the evidence suggests there is benefit to spreading it more evenly across the day, particularly when it comes to supporting muscle protein synthesis,’ says nutritionist Rhiannon Lambert, founder of the Rhitrition Clinic.
Sports dietitian and running coach Steph Hnatiuk agrees.
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‘There's a better way to reach your protein goal without living on protein shakes and bars,’ she wrote in a recent Instagram caption. ‘They can be convenient in a pinch or for variety's sake, but it isn't the amount of protein that is getting in most runners' way when it comes to meeting their needs.’
So, what does 100g of protein actually look like without relying on protein powder? Here’s how to spread it across breakfast, lunch, snacks and dinner using everyday foods.
How much protein do you actually need a day?
In the UK, the reference nutrient intake (RNI) is set at 0.75g of protein per kilogram of body weight for adults. So, for example, a 72kg woman would need around 54g of protein a day, while a 60kg woman would need around 45g.
But that's a baseline recommendation, and people who exercise regularly may benefit from more.
‘There’s evidence to suggest protein intakes over the RNI can help to preserve muscle mass during dieting, and for those regularly strength training, higher protein intakes (1.2g to 1.6g per kilo) help with muscle growth and recovery,’ dietitian Laura Tilt previously told Women's Health.
Because of this, 100g per day is often put forward as a simple target for active adults looking to maintain or build muscle. It's also a memorable round number that's easy to divide across the day. For example:
- Breakfast: 20-25g
- Lunch: 25-30g
- Snack: 15-20g
- Dinner: 25-30g
But remember, 100g isn't a universal prescription. Your individual needs will vary according to factors including your body size, age, activity levels, goals and health.
How to eat 100g of protein a day without protein powder
In her recent Instagram post, Hnatiuk shared some simple meal ideas to help you reach 100g of protein without a single scoop of protein powder.
Breakfast: aim for around 25g of protein
Rather than playing catch-up later in the day, start adding protein from your first meal.
- Three eggs with wholegrain toast and avocado
- Greek yoghurt with fruit, nuts and seeds
- Oats made with egg whites and topped with yoghurt or nut butter
- Smoothie with Greek yoghurt or silken tofu
Lunch: aim for around 30-35g of protein
Make protein a substantial part of your lunch rather than relying on dinner to make up the shortfall.
- Tuna salad sandwich
- Chicken Cobb salad
- Tofu and chickpea quinoa bowl
- Turkey and wholegrain wrap
Snacks: aim for around 15g of protein
A high-protein snack doesn't have to mean reaching for a protein bar.
- Cottage cheese with fruit
- Apple with almond butter and a glass of chocolate milk
- Boiled eggs with crackers and hummus
- Edamame, vegetables and yoghurt dip
Dinner: finish the day with around 25–30g of protein
If you've included protein throughout the day, dinner no longer needs to shoulder the entire burden.
- Chicken with pasta and vegetables
- Beef stir-fry
- Lentil chilli
- Salmon poke bowl
Do you need protein shakes to get 100g of protein?
No. Protein shakes and bars can be convenient – particularly when you're short on time – but they're certainly not essential for reaching 100g a day.
If you'd rather get most of your protein from everyday foods, the simplest approach is to include a meaningful source at breakfast, lunch, dinner and one or two snacks rather than trying to cram most of it into your evening meal.
The bottom line
Protein shakes and bars can make hitting 100g of protein a day easier, but you don't need them to get there.
The more useful habit is to spread your intake across the day, incorporating protein-rich foods into breakfast, lunch and snacks so dinner doesn't have to do all the heavy lifting.
And remember: 100g is a useful example, not a universal prescription. Your ideal protein intake will depend on your body, lifestyle and goals.
