How to Get 100 Grams of Complete Protein with Essential Amino Acids Daily

At times, meeting the daily requirement of complete protein with essential amino acids might seem like a daunting task. Whether you're following a vegetarian or non-vegetarian diet, achieving this goal can be easier than you think. Let's explore various methods to consume 100 grams of complete protein in a day.

Opting for Ultrafiltered Milk

The easiest and most straightforward method for obtaining 100 grams of complete protein is through ultrafiltered milk, such as the chocolate milk from Natrel. This milk, available at local Walmart stores, provides 18 grams of protein per 250 ml serving. A single container weighs 144 grams and costs about $6, which translates to approximately 4.16 CAD per 100 grams. In US dollars, it would be around $3.04.

While other sources like eggs and red meat are also viable, they come with their own challenges. For example, preparing eggs and red meat requires more time and can be more expensive. Additionally, eggs may have an unfavorable omega-6 to omega-3 ratio, depending on the quality. Opting for omega-enriched eggs typically doubles the cost of regular eggs.

Mixing Protein Sources

Mixing different protein sources is a great idea as it provides a balance of amino acids. Adding spirulina to your protein shake is another cost-effective option, similar to milk per gram of protein. However, you may need to purchase spirulina from a bulk supplier, such as my local chain, Bulk Barn.

Real Food as the Best Protein Source

For those seeking the best real food options for protein, meats, seafood, nuts, legumes, and other quality sources are excellent choices. The nutrient density chart provides an in-depth look at the amino acid profiles of various foods. For instance, 100 grams of ground beef contains approximately 25 grams of protein, and 100 grams of chicken provides about 28 grams of protein.

Combining Different Protein-Rich Foods

To meet the 100 gram protein requirement, you can combine different protein-rich foods. Eating 100 grams of ground beef and 100 grams of chicken will yield about 60 grams of protein. Additionally, consuming 100 grams of bread and 100 grams of cooked lentils, along with three eggs (each providing about 10 grams of protein), will give you another 30 grams of protein.

Meal Planning for Maximum Protein Intake

To effectively spread your protein intake throughout the day, consider the following meal plan:

For breakfast, you can have a 30-gram protein-rich food, such as 100 grams of paneer (which provides 19 grams of protein). For lunch, consume 30 grams of protein, for example, 100 grams of tofu (which provides 8 grams of protein) or 100 grams of chicken (28 grams of protein). For dinner, aim for another 30 grams of protein, using 100 grams of fish (22 grams of protein) or 100 grams of cooked legumes like quinoa (20 grams of protein). For a snack, enjoy two boiled eggs (providing a total of 12 grams of protein) and 20-25 grams of a protein shake.

By following this plan, you can easily reach your 100 gram protein target. I commend you for seeking detailed information on this topic. For further insights into protein, you can access my comprehensive book available on the following website:

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