Goa fitness coach shares how to hit 100 grams protein every day: Check top 5 vegetarian options and 4 non-veg options

Published on: Oct 31, 2025, 16:24:41 IST

By Sanya Panwar

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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_)

To reach your daily protein goal, consider incorporating these high-protein foods into your diet, as recommended by fitness coach Dharma Kumar.

When it comes to building a better physique, forget the hype. You need a blueprint, not a magic trick. According to Goa-based fitness coach Dharma Kumar, aka Beardholic, the blueprint can start with a non-negotiable target: 100 grams of protein, consumed daily. Also read | Goa fitness coach shares 16 best Indian high protein options under ₹100: 'Most of them are vegetarian'

Choose your fuel, secure your gains

He dropped the ultimate cheat sheet on Instagram, proving that hitting the 100 grams protein mark isn't a grind — it's a game of picking just four power-packed items from his list. Dharma’s strategy is simple: every item below delivers approximately 25 grams of high-grade protein. Stack any four throughout your day, and you're good.

In an Instagram post on February 8, he wrote in his caption: “Here’s how you are going to hit your 100 grams protein in a day. Swipe and choose any four, and you will be sorted.”

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A post shared by Dharma Kumar (@_beardholic_)

Top 4 non-vegetarian protein options

Dharma shared four non-vegetarian options, the tried-and-true heavy hitters for rapid repair and growth:

⦿ Raw prawns 100 grams = 25 grams of protein

⦿ 4 whole eggs = 24 grams of protein

⦿ 120 grams chicken breast = 25 grams of protein

⦿ Tuna 120 grams = 28 grams of protein

Top 5 vegetarian protein options

Don't eat meat? No problem. The vegetarian options Dharma shared are dense, effective, and easily integrated into meals. Dharma shared these 5 high-protein vegetarian options:

⦿ 50 grams soya chunks = 25 grams of protein

⦿ Skyr 250 grams (an Icelandic cultured dairy product) = 27 grams of protein

⦿ 1 scoop whey = 24 grams of protein

⦿ 100 grams low fat paneer = 25 grams of protein

⦿ Tempeh 140 grams = 25 grams of protein

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.

This article is for informational purposes only and not a substitute for professional medical advice.

ABOUT THE AUTHOR
Sanya Panwar
With a keen eye for detail and a heart for storytelling, Sanya is a seasoned lifestyle journalist who has spent over a decade documenting the intersection of aesthetics and substance. Since stepping into the media world in 2012, she has cultivated a career defined by versatility, curiosity, and an unwavering passion for what makes life both beautiful and meaningful. Over the last many years, she has navigated the fast-paced realms of health, wellness, fitness and fashion while pivoting seamlessly into the nuances of decor and travel. Her work often explores the deeper layers of modern living, delving into art and decor trends that transform spaces, insightful perspectives on gender, parenting, and mental health, immersive travel narratives that capture the essence of a destination. A self-proclaimed aesthetics enthusiast, Sanya doesn't just report on trends — she analyses them. Whether she’s identifying the next shift in fitness or discovering a breakthrough in design, she uses her platform to spark meaningful conversations that resonate with a contemporary audience. Sanya is an alumna of St. Xavier’s College, Kolkata, and the Asian College of Journalism (ACJ), Chennai, where she honed the investigative rigour she brings to her lifestyle reporting today. When she isn't chasing deadlines or conducting interviews, Sanya practices what she preaches. You’ll likely find her sipping matcha, practicing yoga, or scouting the newest cafes. Above all, she finds her balance in nature — whether it's a quiet hike or a moment of reflection in the outdoors, she remains constantly inspired by the tranquillity of the natural world.Read More

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