How to Eat 100 Grams of Protein a Day (Without Snacking or Tracking!)
If you're struggling with insulin resistance, prediabetes, or you're just trying to lose weight and balance your blood sugar—you've probably heard how important protein is. But here’s the truth: most people aren’t eating enough.
Even if you think you're on a high-protein diet, chances are, you're falling short. And unless you're tracking your intake, it's easy to miss the mark—especially if you're just guessing.
In this post, I'm going to show you exactly how to hit 100 grams of protein a day without needing to snack, track, or feel overwhelmed. We'll go through what 30–35 grams looks like at each meal, give you real examples, and keep it simple.
I'm Kait, a nutritionist who specializes in insulin resistance, blood sugar balance, and weight loss. And one of the first areas I work on with clients is increasing protein—because most people, especially women, are eating way less than they think.
Why Protein Matters
Protein is one of the most powerful tools for improving your metabolic health. Here's why:
It balances blood sugar and insulin levels
Reduces spikes and crashes that lead to cravings
Helps reverse insulin resistance by lowering the demand for insulin
Supports lean muscle mass, hormone balance, immune health, and metabolism
If you want to reduce cravings, improve energy, and get long-term results—protein is non-negotiable.
The issue? Most people overestimate how much they're getting.
A couple of eggs at breakfast or a small chicken salad at lunch is rarely enough. You want to aim for at least 30 grams of protein per meal to get results.
What 30-35g of Protein Looks Like at Each Meal
Breakfast (30–35g)
Breakfast is the hardest meal to hit your protein target, so let’s fix that first.
Example 1: Eggs + Bacon + Cottage Cheese
2 eggs = 12g
2 rashers of bacon = 10g
1/2 cup cottage cheese = 13g
Total: 35g
Example 2: Omelette with Meat & Cheese
3 eggs = 18g
1/4 cup shredded cheese = 7g
50g smoked salmon or ham = 10g
Total: 35g+
Example 3: Greek Yogurt + Protein Powder
3/4 cup unsweetened Greek yogurt = 15g
1 scoop whey or beef isolate protein = 25g
Total: 40g
Example 4: Chia Pudding with Protein Powder
Made with almond milk, chia seeds, and a scoop of protein powder
Total: 25–30g
Tip: Starting your day with protein sets you up for better blood sugar control and fewer cravings.
Lunch (30–35g)
Salads are only helpful if they include a solid protein base. Here are some examples that work:
Example: Chicken Salad with Feta & Olive Oil
150g grilled chicken = 35g
Add avocado, feta, greens, and olive oil
Total: 35g+
Other high-protein lunch ideas:
Tuna or salmon salad
Boiled eggs + turkey slices
Leftover beef mince, steak, or lamb
Don’t fear fat—fat helps you stay full and supports hormone health.
Tip: Repeating a few lunch options or using leftovers from dinner keeps it simple and consistent.
Dinner (30–40g)
Dinner is usually where people get the most protein, but it still takes intention.
Example 1: Butter Chicken with Cauliflower Rice
Chicken thighs = 35g protein per serving
Example 2: Grilled Salmon with Roasted Veggies
150g salmon = 30–35g
Example 3: Beef Stir-Fry
120g beef = 30g
Example 4: Slow-Cooked Lamb Shoulder
4 oz lamb = 30g
Serve with roasted Brussels sprouts and ghee
Tip: Focus on a protein base + non-starchy veggies + healthy fats for balanced meals that support blood sugar.
What About Snacks?
I don’t recommend snacking if your goal is to lower insulin and improve metabolic health. Snacking keeps insulin levels elevated and prevents your body from ever fully switching to fat burning.
But if you truly need a snack, go for something protein-based:
Tinned sardines or salmon
Beef jerky (no sugar added)
Hard-boiled eggs
Leftover grilled meat
Avoid fruit, crackers, or carb-based snacks—they spike blood sugar and lead to rebound hunger.
How to Actually Hit 100g of Protein a Day
Here’s a breakdown:
Breakfast: 30g
Lunch: 35g
Dinner: 35g = 100g protein total
Pro tip: Plan your protein first, then build the rest of your meal around it. Most people plan around carbs—we want to flip that.
Keep a list of 4–5 go-to high-protein meals that you can repeat weekly. And cook protein in batches so it's ready to go.
Final Thoughts
Protein is critical for blood sugar balance, reversing insulin resistance, and boosting metabolism. But most people are under-eating it—especially at breakfast.
To fix this, aim for 30–35g of protein per meal using whole food sources. Avoid snacking where possible, and prioritize animal protein, healthy fats, and simple, balanced meals.
If you want better energy, fewer cravings, and lasting results—start by getting enough protein.
