• Bill Wynne

How to get 100g protein per day (+ recipes)

We all know that following a high protein diet is key to smashing almost any fitness goal, especially building lean muscle. However, the thought of having to eat 100g protein each day can seem a bit daunting for some.


“How do I get enough protein?” “How do I keep meals balanced?” “How do I keep meals interesting?” You’re bound to have lots of questions at first, but that’s okay.


It’s why I’m sharing with you what 100g of plant-based protein looks like in a typical day. Straightforward meals, snacks to keep you going, and best of all, so much more than just boiled lentils and broccoli 😉




How to get 100g protein per day (+ recipes) protein porridge oats

Breakfast: Protein Oats 🥣


486 calories 32g protein


It’s hot, it’s hearty, and it’s 32g protein to kickstart the day. Versatile rolled oats combine with our plant-based soy protein powder (I’m using MyVegan) to get us off to a strong start. Setting up the day right means enough fuel to carry out workouts and the day-to-day grind 💪🏼


What you'll need

  • 30g soy protein powder (MyVegan)

  • 40g rolled oats

  • 400ml soya milk

  • 1 tbsp maple syrup

  • Handful of berries


How to make

  1. Mix your oats and milk, heat on the stove or in the microwave until thickened. Don’t make it too thick, as we’re going to add protein powder too.

  2. Once cooled slightly, stir through the protein powder and maple syrup.

  3. Sprinkle over a handful of berries if using.


💡 Tip: Want to ditch the syrup? Look for flavoured protein powders to enhance the taste of your porridge.





How to get 100g protein per day recipes falafel pita salad wholemeal

Lunch: Falafel Pita 🥙


605 calories 24g protein


Who doesn’t love hummus? For these falafel wraps, make sure you use wholemeal pita to bolster your fiber intake. It’s definitely worth making a little side salad to go with, I love crunchy lettuce and sweet baby plum tomatoes 🍅


What you'll need

  • 2 wholemeal pitta breads

  • 4 falafels

  • 50g hummus

  • Serve with: shredded lettuce & baby plum tomatoes


How to make

  1. Cook your falafel according to packet instructions.

  2. Toast the pitta breads however well done you like them, leave to cool.

  3. Make slits in the pitta bread.

  4. Use the back of a spoon to spread the hummus into the pockets.

  5. Chop the falafel into bite-sized chunks once cool - then place in the pitta.

  6. Prep your side salad if having.




How to get 100g protein per day recipes apple peanut butter

Snack: Apple & peanut butter 🍎


250 calories 10g protein


This is such an easy snack, and ticks off another portion of fruit & veg. Go for crunchy peanut butter for a bit of texture. Peanuts are also packed with ‘good fats’, unsaturated ones which help your body to function properly.


What you'll need

  • An apple

  • 2 tbsp peanut butter




How to get 100g protein per day recipes meaty tofu steaks

Dinner: 'Meaty' Tofu Steaks 🔥


354 calories 36g protein


If you’re convinced you need to tuck into a lump of steak to get your protein quota - this plant-based version is here to prove you wrong! At a whopping 36g protein, these tofu steaks are also an example of a ‘complete protein.’ That means they’re packed with all 9 essential amino acids which your body can’t make on its own 🏆


I love serving these with tenderstem broccoli and baby carrots - a classic combination!


What you'll need

  • 300g firm tofu

  • 1 tbsp garlic

  • 1 tbsp soy sauce

  • 1 tbsp sesame oil

  • 1 tbsp tomato paste

  • 1 tbsp liquid smoke (optional)


How to make

  1. Press your tofu for a good half hour.

  2. In a jug or bowl, mix together all the other ingredients - this is going to be our marinade.

  3. Preheat the oven to 200C.

  4. Slice the pressed tofu into 3-4 ‘steaks’, lay on a baking tray.

  5. Pour over most - but not all - of the marinade. If you have a brush, use this to evenly coat the tofu.

  6. Roast the tofu for 25 minutes.

  7. Once cooked, use the rest of the marinade as a sauce for the cooked tofu steaks.

  8. Plate up with your chosen veggies.


💡 Tip: Liquid smoke is now much easier to find in supermarkets. If you want to really elevate your high protein plant-based dishes, give it a go, you won’t be disappointed!




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Eating a high protein diet is essential for building muscle and getting the fitness results you deserve. But an effective diet has to go hand-in-hand with an effective training plan. And that’s why we love the trainn app.


Designed by personal trainers, trainn generates your personalised training plan with weekly adjustments so you can see progress with every workout. Click below to start your fitness journey and activate your 14 day free trial




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