The 100g Protein/Day Challenge

The 100g Protein/Day Challenge

Daryl C. Rich, D.C., C.S.C.S.

[Core] Chiropractic and Wellness

Introducing the 100g Protein Challenge

For this edition of our newsletter we are throwing out a challenge to you. If you’re ready to elevate your nutrition, join the 100g Protein/Day Challenge. The goal is straightforward: aim for at least 100 grams of protein every day. This challenge prioritizes protein to support muscle health, energy levels, and long-term vitality.

Why are we challenging you to 100g of protein per day? Consistent higher protein intake helps preserve and build muscle, which is essential for strength and metabolism as we age. It promotes stable blood sugar by slowing digestion and reducing insulin spikes. It also aids in improving body composition through increased satiety, better recovery, and a higher metabolic rate.

Whether you’re active, want to age gracefully, look and feel a bit better, or simply want more sustained energy an increase of protein in your diet may be of great assistance. Read below for some key benefits, realistic daily menus, and high-protein recipes to make this challenge attainable and delicious.

Supporting Longevity

Adequate protein intake is vital for maintaining muscle mass, which declines with age (sarcopenia). Higher protein diets help combat this, supporting physical function, strength, and reduced frailty risk. This contributes to healthier aging and greater independence over time. It is never too late to begin eating more protein in your diet. Studies have shown that most elderly patients do not come close to an adequate daily protein intake and often show great health benefits after increasing the amount of protein they eat.

Stabilizing Blood Sugar

Protein slows carbohydrate absorption (when present), blunting blood sugar spikes and crashes. This leads to steady energy, less brain fog, fewer cravings, and improved insulin sensitivity. For many, it means better daily focus and reduced hunger between meals. One lesser known benefit is that sugar spikes can lead to an increase in cortisol production. Higher cortisol levels can increase inflammation and fat accumulation around the abdomen. A higher protein diet has been shown to reduce these consequences.

Transforming Body Composition

Protein excels at building and preserving lean muscle while promoting fat loss. It boosts metabolism through its higher thermic effect (more calories burned digesting it) and enhances workout recovery. The result? A leaner, stronger physique with improved strength and tone. Pair your protein with nutrient-dense foods like vegetables and healthy fats for an all around healthy meal.

What 100g Per Day Looks Like

Reaching 100g is easier than you think with proteins like meat, fish, eggs, and protein supplements. One key thing when you are making up your menu is to keep your sugar and overall carbohydrate intake low. Here are some examples of a low sugar, 100+g/day meal plan. The protein content is in parentheses.

Menu #1: 123g of protein

Morning Coffee: 8oz black low acidity coffee, 1 scoop Lifesource Collagen Peptides (9g), 1 tablespoon Half and Half (1g) ~10g
Breakfast: 2/3 cup plain Greek yogurt (17g) with a few berries and 1 oz almonds (6g). ~26g
Lunch: Grilled chicken salad: 4 oz chicken breast (31g), greens, cucumber, tomatoes, ½ avocado (2g). ~33g
Snack: 1 cup cottage cheese (25g) with cucumber slices. ~25g
Dinner: Baked salmon (5 oz, 25g) with steamed broccoli (4g). ~29g total with sides

Menu #2: 132g of protein

Morning Coffee: 8oz black low acidity coffee, 1 scoop Lifesource Collagen Peptides (9g), 1 tablespoon Half and Half (1g) ~10g
Breakfast: 3 whole eggs scrambled (18g) with 2 pieces of bacon (6g) and ½ avocado (2g). ~26g
Lunch: Hamburger patty (4oz, 25g) with Greek Chickpea Salad (16g). ~41g
Snack: Protein shake (see recipes). ~25g
Dinner: Grilled chicken fajitas (4 oz, 30g) with mixed vegetables. ~30g

Menu #3: 122g Protein

Morning Coffee: 8oz black low acidity coffee, 1 scoop Lifesource Collagen Peptides (9g), 1 tablespoon Half and Half (1g) ~10g
Breakfast: Omelet with 4 egg whites + 2 whole eggs (25g) and 2 oz cheese (14g). ~39g
Lunch: Cashew chicken lettuce wraps (23g)
Snack: 1 cup cottage cheese with strawberries (25g).
Dinner: Baked cod or white fish (5 oz, 25g) with asparagus. ~25g

High-Protein, Low-Sugar Recipes

Keep meals exciting with these simple ideas—all focused on quality protein content.

Grilled Chicken Salad

Ingredients For the Chicken:

4 oz (about 113g) boneless, skinless chicken breast (raw weight; yields ~30g protein when cooked)
1 tsp olive oil or avocado oil
Salt and black pepper, to taste
Optional seasonings: garlic powder, paprika, or a pinch of cayenne for extra flavor

For the Salad:

3-4 cups mixed greens (e.g., spinach, arugula, romaine, or spring mix)
½ medium cucumber, sliced or diced (~½ cup)
½ cup cherry tomatoes or 1 medium tomato, halved or chopped
½ ripe avocado, sliced or diced

For the Simple Dressing:

1-2 Tbsp extra virgin olive oil
1 Tbsp fresh lemon juice or apple cider vinegar
Salt and pepper, to taste
Optional: ½ tsp Dijon mustard or a minced garlic clove for extra zing

Optional Add-Ins (to boost flavor/protein without much sugar):

1-2 Tbsp crumbled feta or goat cheese (~3-6g extra protein)
A handful of sliced almonds or pumpkin seeds

Classic Berry Protein Shake

Ingredients: 1 scoop whey protein powder (25g), ½ cup frozen berries, 1 cup unsweetened coconut milk, handful spinach, ice.
Instructions: Blend and enjoy.

Electrolyte-Boosted Chocolate Protein Shake with LMNT (~25g Protein)

Ingredients: 1 scoop chocolate whey protein, 1 cup unsweetened coconut milk, ½ banana, 1 packet LMNT electrolytes (chocolate, chocolate mint, chocolate raspberry, or unflavored work well), ice.
Instructions: Blend protein, milk, banana, and ice. Stir in 1 LMNT packet afterward. Great for hydration and post-workout recovery—no added sugar.

Commit to the challenge and feel the difference. You’ve got this—stay consistent and enjoy the results!

**Our next [LivFit] Seminar will be on Thursdays, February 19th and 26th from 6:00pm to 8:00pm. Bring a friend! Talk to Denise at the Front Desk to register!