A dietitian shares what she eats to get 100 grams of protein in a day to build muscle mass
Business Insider
March 4, 2026
AI-Generated Deep Dive Summary
A registered dietitian and author, Rachael DeVaux, shares her approach to consuming 100 grams of protein daily to build muscle mass. Drawing from her experience as a former athlete and current strength trainer, DeVaux emphasizes the importance of protein in fueling performance and recovery. She integrates protein-rich ingredients like protein powder, nut butter, and collagen peptides into meals and snacks, even desserts, to meet her goal without feeling overly restricted.
DeVaux’s day typically starts with high-protein breakfast options such as overnight oats, which can provide up to 35 grams of protein. Post-workout, she enjoys smoothies packed with ingredients like protein powder, collagen peptides, and nut butter for a quick recovery boost. Snacks like meat sticks offer an easy way to add 10 grams of protein between meals, while dinners center around protein-dense dishes such as blackened shrimp tacos or air-fried salmon bites.
DeVaux’s approach highlights the importance of balancing protein intake with other nutrients like fiber, healthy fats, and complex carbs. This strategy not only supports muscle growth but also aids in digestion, energy maintenance, and appetite regulation. By prioritizing protein
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Originally published on Business Insider on 3/4/2026