![\"Fitness](\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/10\/MixCollage-31-Oct-2025-03-50-PM-2569_1761906670646_1761906681668.jpg\" "\\"Fitness")
Fitness coach Dharma Kumar shared tips on hitting 100g protein per day, listing non-veg options like prawns, eggs, chicken breast, and tuna, as well as veg options like soya chunks, skyr, whey, paneer, and tempeh. (Instagram\/ _beardholic_) Choose your fuel, secure your gains<\/p>\n
He dropped the ultimate cheat sheet on Instagram, proving that hitting the 100 grams protein mark isn’t a grind \u2014 it’s a game of picking just four power-packed items from his list. Dharma\u2019s strategy is simple: every item below delivers approximately 25 grams of high-grade protein. Stack any four throughout your day, and you’re good.<\/p>\n
In an Instagram post on February 8, he wrote in his caption: \u201cHere\u2019s how you are going to hit your 100 grams protein in a day. Swipe and choose any four, and you will be sorted.\u201d<\/p>\n
Top 4 non-vegetarian protein options<\/p>\n
Dharma shared four non-vegetarian options, the tried-and-true heavy hitters for rapid repair and growth:<\/p>\n
\u29bf Raw prawns 100 grams = 25 grams of protein<\/p>\n
\u29bf 4 whole eggs = 24 grams of protein<\/p>\n
\u29bf 120 grams chicken breast = 25 grams of protein<\/p>\n
\u29bf Tuna 120 grams = 28 grams of protein<\/p>\n
Top 5 vegetarian protein options<\/p>\n
Don’t eat meat? No problem. The vegetarian options<\/a> Dharma shared are dense, effective, and easily integrated into meals. Dharma shared these 5 high-protein vegetarian options:<\/p>\n \u29bf 50 grams soya chunks = 25 grams of protein<\/p>\n \u29bf Skyr 250 grams (an Icelandic cultured dairy product) = 27 grams of protein<\/p>\n \u29bf 1 scoop whey = 24 grams of protein<\/p>\n \u29bf 100 grams low fat paneer = 25 grams of protein<\/p>\n \u29bf Tempeh 140 grams = 25 grams of protein<\/p>\n Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.<\/p>\n This article is for informational purposes only and not a substitute for professional medical advice.<\/p>\n Catch your daily dose of Fashion<\/a>, Taylor Swift<\/a>, Health<\/a>, Festivals<\/a>, Travel<\/a>, Relationship<\/a>, Recipe<\/a> and all the other Latest Lifestyle News<\/a> on Hindustan Times Website and APPs. <\/p>\n Catch every big hit, every wicket with Crick-it, a one stop destination for Live Scores, Match Stats, Quizzes, Polls & much more. Explore now!<\/a>.<\/p>\n Catch your daily dose of Fashion<\/a>, Taylor Swift<\/a>, Health<\/a>, Festivals<\/a>, Travel<\/a>, Relationship<\/a>, Recipe<\/a> and all the other Latest Lifestyle News<\/a> on Hindustan Times Website and APPs.<\/p>\n News<\/a> \/ Lifestyle<\/a> \/ Health<\/a> \/ Goa fitness coach shares how to hit 100 grams protein every day: Check top 5 vegetarian options and 4 non-veg options <\/p>\n See Less <\/p>\n","protected":false},"excerpt":{"rendered":"Published on: Oct 31, 2025 04:24 pm IST To reach your daily protein goal, consider incorporating these high-protein…\n","protected":false},"author":3,"featured_media":345529,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[1198,169887,210,169883,169884,169886,133921,67,132,68,169885],"class_list":{"0":"post-345528","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-goa-fitness-coach-shares-how-to-hit-100-grams-protein-every-day-check-top-5-vegetarian-options-4-best-non-veg-ones-foods","10":"tag-health","11":"tag-high-protein-options","12":"tag-non-vegetarian-protein-sources","13":"tag-protein-intake-for-fitness","14":"tag-protein-rich-foods","15":"tag-united-states","16":"tag-unitedstates","17":"tag-us","18":"tag-vegetarian-protein-options"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/115468762282470756","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/345528","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=345528"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/345528\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/345529"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=345528"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=345528"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=345528"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/06\/story_trending@2x.png\" "\\"\\"\/")
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