If your daily protein target is around 100 grams of protein a day, you do not need to live on chicken breast or drink multiple protein shakes. A more practical approach is to spread protein across breakfast, lunch, dinner, and perhaps one snack. Eggs, poultry, fish, Greek yogurt, tofu, beans, lentils, soy foods, and nuts can all contribute. The important caveat is that 100 grams is not a universal protein requirement. Protein needs vary with body weight, age, activity level,