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How to Consume 100g of Protein per Day

author image Joseph Eitel
Joseph Eitel has written for a variety of respected online publications since 2006 including the Developer Shed Network and He has dedicated his life to researching and writing about diet, nutrition and exercise. Eitel's health blog,, has become an authority in the healthy-living niche. He graduated with honors from Kellogg Community College in 2010 with an Associate of Applied Science.
How to Consume 100g of Protein per Day
Protein-rich foods, like this turkey sandwich, are common in the American diet. Photo Credit: rez-art/iStock/Getty Images

Every cell in your body consists of protein, so it’s not hard to see its importance. The recommended dietary allowance, or RDA, for adult women and men is 46 grams and 56 grams, respectively, according to the Centers for Disease Control and Prevention, or CDC, which adds that athletes and other physically active individuals might have additional needs for the nutrient. The University of California-Los Angeles, or UCLA, says the human body can process a maximum of 0.91 gram of protein per pound of body weight. For example, a 150-pound person could digest and absorb up to 137 grams of protein per day. Talk to your doctor before increasing your protein intake.

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Step 1

Plan your approach by dividing up 100 grams of protein equally among your daily meals. For example, if you eat four meals per day, you would include 25 grams of protein per meal. Everyone digests and absorbs protein at differing rates, but typically, 20 grams to 30 grams of protein per meal is a good target for a healthy adult.

Step 2

Space out your meals at least three hours apart to ensure maximum absorption of the protein. Your body cannot process large amounts of protein at once, so you can avoid this by eating smaller amounts at three-hour or longer intervals.

Step 3

Eat foods that are rich in protein, but low in saturated fats. Some good examples include eggs for breakfast, turkey sandwich for lunch and chicken breast for dinner. Each egg contains about 6 grams of protein. A turkey sandwich on whole wheat bread with cheese can contain 20 grams or more protein. A 3-ounce portion of chicken, or any kind of meat, contains slightly more than 20 grams of protein.

Step 4

Drink a glass of milk with any meal that is otherwise low in protein. A glass of milk contains 10 grams or more of high-quality protein and offers the benefit of many other vitamins and nutrients.

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