How a nutritionist eats 100g of protein every day

Breakfast is when I like to build a good amount of protein. A salty start always wins for me. It keeps me much longer and helps stabilize blood sugar throughout the day. I usually do mild scrambled eggs and add a few additional egg whites, which I buy in a box to facilitate. Two whole eggs give approximately 12 g of protein. The addition of a few additional whites pushes that closer to 20 g.

I garnished the eggs on the grilled sourdough. Good quality bread offers more protein you might expect. I buy it fresh, I cut it and freeze it. This maintains it longer and stimulates its resistant starch content, which is brilliant for intestinal health. Finally, I propagate on a little cottage cheese for additional proteins and calcium, then I am on the rise with a rapid mixture of chopped tomatoes, avocado and red onion. It is a simple and full breakfast that arrives at around 30 g of protein.

Lunch

Right now, I’m really in the salads of a bowl. Everything goes directly into the mixing bowl, the vinaigrette included. It is fast, no noise and full of flavor. I eat a variation at least three times a week. One of my essential combinations is a Greek inspiration salad with roasted chicken.

I use about 120 g of cooked chicken breasts, which gives about 30 g of protein. I add chickpeas for additional fibers and texture, as well as a good help from plant proteins. The feta brings even more protein, as well as calcium and a salted kick. For the vinaigrette, I mix thick and rich in protein Greek yogurt With lemon juice, honey, mustard, olive oil, garlic and herbs. It adds even more protein and makes the salad creamy and satisfactory, without feeling heavy. This type of salad has an integrated balance: proteins from several sources, lots of fiber, healthy fats, colors, and it is properly filled. Some days, I exchange chicken against tuna or shrimp. At the end, I easily reached about 35 g of protein without even thinking about it.

Afternoon

I have not yet met a protein bar that I really like. They are generally too soft, have a strange texture and never let me feel correctly satisfied. I prefer to have something salted and full -based restoration. One of my favorite Go-Tos at the moment is a pack of Calamari M&S snacks. They have an incredible taste and give you 20 g of protein in a small practical part which is perfect for travel or as a rapid bite between meetings. I also like to use the remains as a snack. A few dumplings of cold meat or a slice of frittata work very well, or simply a simple bowl of yogurt with frozen bays and a spoonful of nut butter.