26-05-2025
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 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 processed 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. It is a small daily ritual that makes a real difference. I use Jenki Matcha for a gentle caffeine lift without the crash.
Breakfast is when I like to build in a good amount of protein. A savoury 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 top 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 flavour. 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.
