For many fitness enthusiasts, hitting the daily protein target—often pegged at the challenging 100 grams—feels like a constant uphill battle, requiring endless tracking and expensive supplements. However, Goa-based fitness coach Dharma Kumar, widely known on social media as Beardholic, has shattered this myth with a simple, viral strategy: a “cheat sheet” showing how to reach the goal by combining just four common foods. This no-nonsense, accessible approach is proving that achieving elite nutrition goals is a matter of smart strategy, not complex dieting.

The Myth of the Unreachable 100 Grams

The reason 100 grams of protein seems daunting is often due to traditional eating patterns, particularly in Indian households where meals are frequently carbohydrate-dominant. People often try to get their protein from small portions of lentils or nuts, which can leave them far short of the requirements needed for muscle repair, fat loss, and sustained satiety.

Dharma Kumar’s viral post cuts through the complexity. He argues that the secret lies in identifying specific food portions that act as "25-gram protein units." By consuming just four of these units throughout the day—be it one at breakfast, two at lunch, and one at dinner—you effortlessly hit the 100-gram mark without needing powders or complicated meal prep.

The Power-Packed Protein Cheat Sheet

Dharma's list includes high-grade protein sources, carefully portioned to deliver approximately 25 grams each, offering clear options for both non-vegetarian and vegetarian diets.

Non-Vegetarian Power-Hitters:

• Chicken Breast: Approximately 120 grams of cooked chicken breast.

• Raw Prawns: Around 100 grams of raw prawns.

• Tuna: Roughly 120 grams of canned tuna.

• Whole Eggs: Four whole eggs (delivering around 24 grams).

Vegetarian Game-Changers:

• Soya Chunks: Just 50 grams of dried soya chunks.

• Low-Fat Paneer: Around 100 grams of low-fat cottage cheese (paneer).

• Skyr/Greek Yogurt: About 250 grams of Skyr or high-protein Greek yogurt.

• Whey Protein: One standard scoop of whey protein.

• Tempeh: Approximately 140 grams of tempeh.

Why This Strategy Works

The simplicity of the "Four and Out" rule makes the 100-gram goal feel achievable. Instead of calculating grams for every ingredient, followers simply need to build their day around four large protein blocks.

This approach is highly effective because:

1. It’s Sustainable: It replaces the need for tedious macro tracking with a simple, memorable metric.

2. It Promotes Satiety: High-protein meals keep you feeling fuller for longer, naturally curbing cravings and reducing total calorie intake, which is essential for fat loss.

3. It’s Versatile: The listed foods can be incorporated into traditional Indian meals—soya chunks in pulao, paneer in bhurji, or eggs at breakfast—without completely overhauling one's diet.

Dharma Kumar's strategy demystifies high-protein nutrition, turning what was once an intimidating challenge into a simple, three-step routine: Pick Four, Eat Clean, Hit Your Goals. For anyone serious about muscle gain, recovery, or feeling optimally energized, this viral cheat sheet is the perfect starting point to take on the ultimate fitness challenge.
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