How A Nutritionist Eats 100g Of Protein Every Day

When we think about protein, it is easy to jump straight to images of bodybuilders and gargantuan protein shakes. But the truth is, protein is about so much more than muscle. It plays a central role in how we feel after we eat, supporting fullness, steady energy, balanced blood sugar, and mood regulation. It underpins hormone production, skin health, immune function… even the way we sleep. The good news is, you do not need to eat like an athlete or rely on protein powders in order to get enough. It is about weaving real, satisfying sources of protein into your meals throughout the day in a natural and enjoyable way. Here is what a typical day of eating looks like for me: simple, colourful and full of flavour, with enough protein to feel properly satisfied without overthinking it.

Morning

I start my day with a collagen matcha (take inspiration from Jennifer Aniston's collagen coffee if that's more your speed). It is a small daily ritual that makes a real difference.

Breakfast is when I like to build in a good amount of protein. A savory start always wins for me. It keeps me fuller for longer and helps stabilise blood sugar throughout the day. I usually make soft scrambled eggs and add in a few extra egg whites, which I buy in a carton for ease. Two whole eggs give around 12g of protein. Adding a couple of extra whites pushes that up closer to 20g.

I top the eggs onto toasted sourdough. A good quality loaf offers more protein than you might expect. I buy it fresh, slice it up and freeze it. This keeps it lasting longer and boosts its resistant starch content, which is brilliant for gut health. To finish, I spread on a little cottage cheese for extra protein and calcium, then topped it all with a quick mix of chopped tomatoes, avocado, and red onion. It is a simple, filling breakfast that comes in at around 30g of protein.

Lunch

Right now, I'm really into one-bowl salads. Everything goes straight into the mixing bowl, dressing included. It is quick, no fuss, and full of flavor. I eat a variation of this at least three times a week. One of my go-to combinations is a Greek-inspired salad with roasted chicken.

I use about 120g of cooked chicken breast, which gives around 30g of protein on its own. I add chickpeas for extra fiber and texture, as well as a good boost of plant-based protein. Feta (and maybe even a little bit of tiny fish) brings even more protein, along with calcium and a salty kick. For the dressing, I mix thick, high-protein Greek yogurt with lemon juice, honey, mustard, olive oil, garlic, and herbs. It adds even more protein and makes the salad feel creamy and satisfying, without feeling heavy. This kind of salad has balance built in: protein from multiple sources, plenty of fiber, healthy fats, color, and it is properly filling. Some days I swap the chicken for tuna or shrimp. By the end, I have easily hit around 35g of protein without even thinking about it.

Afternoon

I am yet to meet a protein bar I really like. They are usually overly sweet, have a strange texture, and never leave me feeling properly satisfied. I would rather have something savoury and whole-food focused. One of my favourite go-tos at the moment is a thoughtful trail mix made of nuts.

Dinner

Dinner is where I like to bring in big flavors but still keep everything balanced. One of my favorites at the moment is my Thai prawn meatballs with a peanut and yogurt dressing.

Prawns are quick to cook, packed with lean protein, and work brilliantly in meatball form with lemongrass, garlic, and a little ginger. I serve them with a fresh cucumber and carrot salad, a handful of peas or shelled edamame, and that creamy peanut and yogurt dressing, which adds extra protein and healthy fats. I often add rice or noodles for some energizing carbohydrates, but the focus is always on building a plate with color, protein, and good texture. These meatballs also make amazing high-protein snacks and are great to batch-cook. Between the prawns, yogurt, and edamame, I am easily hitting around 35g of protein again. More importantly, it is a dinner that feels vibrant, fresh, and light.

Evening

My final moment of the day is a cup of Holy Cacao, a collagen hot chocolate drink that has become one of my favorite evening rituals. I make it with organic whole milk and often whisk in a scoop of collagen for an extra skin-supporting, protein-rich boost. It is perfect for satisfying a sweet craving without sending my blood sugar crashing before bed, which can affect sleep. It is a gentle way to top up my protein, adding around 8g depending on how I make it, and it has made a real difference to my skin since becoming part of my routine. Topping up the collagen reserves before beauty sleep always feels like a small but powerful act of self-care.