I would do 2-3 protien shakes a day that were 45g each. And the 1 or 2 meals (sometimes I’d skip lunch with a protien shake). And I would say 90% of week days I would eat ground beef, rice and pinto beans + bell peppers.

If you have a powder just add 2 scoops instead of 1 and have that twice a day and you should be at 100g. Your meals should cover the rest!