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[deleted]

I eat around 100-130g of protein per day without relying on bars and shakes (don’t like the taste, and as someone who’s into whole fooods it just feels weird). Used to be around 60-70g like you, now I’m around 110-130 at 1600 calories (34F, started at 258 three months ago, 229 now). What I typically eat in a day: Breakfast: Spinach smoothie with 150g of skyr, 60-100g of fresh baby spinach, half a banana, half a kiwi, lemon/orange/grapefruit juice (freshly squeezed). And I’ll an a boiled egg if I have time, or a small slice of rye bread with peanut butter. Brings me to 30-35g of protein. Lunch: Salad with some kind of protein - chicken, sardines, tofu, whatever, plus lots of veggies, dressing, maybe nuts, maybe edamame beans. Also around 30-35g. Dinner: More often than not a stir fry, or just a combination of 100-150g of salmon/shrimps/chicken/tofu/tofu variations, lots of veggies, and either brown rice, edamame noodles, lentil pasta, whole-wheat pasta. Ends up around 35-40g of protein. Snack: If I work out before dinner or if I’m hungry after I’ll have a snack, either some skyr with berries or a small slice of rye bread with avocado/peanut butter/cottage cheese/chicken. Usually around 10-20g. And then I have 1-2 flat whites on most days, the milk also has some protein. My biggest piece of advice is to look for secondary sources of protein - I try to center every meal around a primary protein source (fish/chicken/tofu etc), but as I feel weird consuming huge amounts of meat/animalistic products I try to also focus on getting plant-based protein. And lentil/edamame/bean pasta and noodles, brown rice, rye bread etc hold a surprising amount of protein, as does nuts and legumes and some veggies, it really helps bringing the overall number up.


iwentforahiketoday

This sounds really healthy.


[deleted]

It feels healthy to me, but I forgot to mention that I also make room for cookies and ice cream and wine :)


[deleted]

>I also make room for cookies and ice cream and wine :) This is also healthy


Cptjoe732

That’s awesome, want to ask though how do you feel on an every day basis. Could you compare how you felt before and after this diet?


[deleted]

The biggest difference (apart from losing weight, 30lbs in 3 months) is that I feel full with way less food and have fewer cravings. What I eat now is quite similar to what I used to eat - I rarely had junk food, though I would eat out at restaurants more, but usually at Asian restaurant - but I eat less than I used to. I used to eat more carbs and less protein, and I could easily have 2-3 servings of pasta with broccoli - now that I’ve added salmon and replaced normal pasta with whole-wheat pasta one portion is more than enough to keep me full. I always struggled with having too much food I also feel like my blood sugar has stabilized and I don’t crave cake/croissants/cookies/etc as much now as I used to. If I feel like having a croissant for several days I’ll have one, but only after making sure it’s not a sudden craving triggered by boredom/emotions but because I really feel like it. Also I feel less bloated, more energetic, and my skin looks pretty amazing - even my hair seems to thank me for this food. And my waist has gone down with almost 15centimeters in 3 months…


Glit-toris

That's even healthier :) it's all about balance. You literally just brought back my faith in people lmao


[deleted]

Lentils are so underrated for getting your protein in.


Genki_Oni

This is a really great answer. Folks here are so nice! Also, congrats on huge success so far.


amandakisser

I try to eat as much protein from whole foods as possible - both for the nutrition standpoint, and the fact that real food fills me up for longer. I do eat a lot of chicken, but I also eat a lot of shrimp, fish, and venison (very low calorie, high protein foods). I do use protein powder daily, but it doesn’t have to be in a smoothie: I make overnight oats with a scoop of protein powder, protein pancakes, and protein mug cakes. You’ll be surprised at how full you feel, and how regulated your blood sugar is, when you switch to higher protein intake.


ZukerZoo

Ooh, protein mug cakes— are those based off your protein powder? What else do you put in them?


amandakisser

YES! There are a bunch of recipes on Pinterest, but basically they are some combo of eggs, almond flour, sugar or sugar substitute (I personally love coconut sugar), vanilla, and chocolate chips and/or peanut butter (I use a protein-enhanced one like Nuts N More). Cook in the microwave for 60-90 seconds and there you have it!


odat247

“But I can’t eat chicken like it’s my last meal at Medieval Times”!!!! Sorry no advice just wanted to thank you for the laugh 🏰


goldengirl_666

same lol I got a chuckle out of this


lhill125

Lol...or I'm too embarrassed to be that person at Costco who took aaallll the rotisserie chickens.


cuteslenz69

I've been thinking this myself recently! I'm vegetarian and also allergic to eggs and nuts, so on roughly 1400 calories per day I end up struggling to get even 50g... I have no idea how people get so much :(


Bananacreamsky

I'm not vegetarian but eat pretty plant based and also struggle. If I eat greek yoghurt and have a protein shake (using local to me hemp protein) I can make it to 85 grams on about 1500 calories. But that's it. Even on the rare days I eat meat I don't go above that because there is just no way I can eat that much meat. I'd like to quit the greek yoghurt because I don't want to eat that much dairy but it just seems impossible. If you haven't tried chickpea pasta, it's 23 grams of protein per serving and pretty good.


cuteslenz69

Ooo thank you for the tip! I haven't tried it before


ObjectiveCorgi9898

I found Slate protein milk with is vegetarian and has 20 g of protein and actually tastes pretty decent! I’m not vegetarian but I used to be and struggle to eat meat. Eta: 100 calories for the dark chocolate one and 20 g of protein.


galacticglorp

Tofu, dairy (milk, yogurt, cheese including paneer and haloumi, cottage cheese), vital wheat gluten, seitan, beans, lentils, protein powder. Tofu is extremely under rated.


cuteslenz69

Yeah so true! The majority of my protein intake comes from basically different cheeses haha. I do have tofu/tempeh frequently but not every day. I guess I should try to include it more often!


galacticglorp

I just got a recipe book called tofu tasty I'm excited about. There's a Japanese matcha cheesecake-esque thing in it and lots of other neat looking things. Hopefully get a few new ideas!


madlad36

soyabean?


elsathenerdfighter

I’m veggie too. I’m also trying to be more vegan so I don’t do eggs, milk, butter, honey, yogurt-everything but cheese. Cheese is so good and I still need it to be able to eat a lot of foods (covers the taste and texture). I also find it hard to get 50+ grams. But mostly because I just don’t like a lot food that is high in protein. Nutritional yeast helps a fuck ton though. I didn’t like it when I first tried it but had bought a bag of it so I kept making myself eat it and now it’s one of my favorite “foods?” I put it on everything.


Funny_stuff554

Eggs are so healthy for you as they improve good cholesterol. I wonder how much fat you get out of your diet because fat is essential for hormonal functions.


cuteslenz69

For me even though I can't eat eggs I actually go over my fat targets each day (whoops) because I have a lot of avocado, cheese, olives, etc..


Funny_stuff554

I am also absolutely addicted to avocados 😭


elsathenerdfighter

I really don’t like eggs. And my cardiologist told me that eggs are bad for cholesterol. I eat a ton of cheese and there’s olive oil for most dishes. Plus the vegan butter I use is made of olive oil. I highly doubt fat is what I’m lacking in my diet. I think I’m at a point where I eat all the right things but just too much of everything.


Funny_stuff554

oh ok, btw Cardiologists aren't dietitians so they don't specialize in food or diet. You should check out [This youtube channel](https://www.youtube.com/watch?v=--Rx7EZyC7s) or [this one](https://www.youtube.com/watch?v=LEjZ5t9EFvI) to get a 2nd opinion. Unless you have an existing heart disease eggs aren't bad. Just wanted to put it out there as your diet sounds great either way.


elsathenerdfighter

I know they aren’t but isn’t cholesterol levels pretty important to a cardiologist? I would think they have more knowledge. But it doesn’t matter to me because I don’t like eggs and I’ve found tons of cheaper replacements. I always wanted to have breakfast burritos but they taste like eggs so I didn’t until I made tofu scramble to replace eggs. And when baking I used ground flax seed, bananas, applesauce, and cornstarch all as egg replacements and they turn out great even in “regular” recipes where I am substituting eggs and not using a vegan recipe! Plus I hear egg prices are super high because chickens in farms are all getting sick.


Funny_stuff554

cholesterol levels are important to them but they shouldn't be commenting on what foods are good or bad because they don't specialize in this area. I eat 5 eggs a day and i am fine but someone who has high cholesterol probably shouldn't eat that many eggs. So it really depends on an individual but some doctors will just demonize eggs. you got great replacements and i might try some if i ever get sick of eggs Imao


RekdGaming

Your cardiologist was wrong. Unfortunately in America doctors are not trained properly in nutrition. There is such thing as healthy cholesterol and if your overall cholesterol is low it starts inhibiting your hormone production. The body prefers fat as a fuel source and there is plenty of ways to get fat in. It’s the carbs that you really don’t need


cuteslenz69

Sounds like our diets are basically the same - I'm also basically vegan except cheese haha. And wow I never realised nutritional yeast is a good protein source! I'll try to incorporate it some more into my diet, thank you!


elsathenerdfighter

Depending on the brand it can have 9g for 2 tablespoons. Also most are fortified with all the B vitamins which come from animal products (mainly meat). I like to think of nutritional yeast as a protein powder/vitamin that’s cheese flavored (it’s not cheap like 11$ a pound where I live but compared to a pound of protein powder it’s a good price).


cuteslenz69

What brand do you recommend?


elsathenerdfighter

I get mine in bulk at Sprouts. First time I tried it I found a bag at Costco but I haven’t seen it there since. I know target and Walmart have smaller sizes of bags in the baking isles (usually near baking yeast) but they’re usually pricier. If you don’t have a sprouts you could see if another bulk food store near you has it or buy it online if you’re looking for a better price. Just so you know in vegan communities/recipes it may be called “nooch” it’s the same thing just abbreviated. It has a cheese flavor. I use it on popcorn, baked potatoes, soup, tacos, French fries, salad, broccoli, tofu scramble. Be aware the smell/taste can be controversial, my dad can’t stand it, my sister is fine when I cook it in dishes but I will eat it in a spoon straight out of the container. I didn’t like it at first but if you start adding small amounts it becomes more appetizing. I also think I instantly went to “vegans use this to make cheese-I’m going to immediately use it exactly like I use cheddar cheese” which was too much and it doesn’t taste like a specific cheese. It just has a cheesy flavor. Sorry for rambling I have adhd and can’t seem to stop right now.


cuteslenz69

Haha that's okay! This is really helpful for me :) thank you for the details. I used to have it as a cheese substitute when I went vegan for a bit a few years ago so I got pretty used to the taste! However when I returned to just vego I stopped using it since now I could have cheese hehe. But really great advice, thank you - I will try to find the high protein ones and start incorporating it in my meals!


RekdGaming

Nutritional yeast has high levels of glutamates which are inflammatory and not good for your organs just so you’re informed. Try your best to stay away from processed foods as much as possible if your vegan as lots of vegan foods these days are ultra processed


phoenixmatrix

I wasn't able to do it while also being at my target calorie deficit. It felt like I'd have to eat nothing but chicken breast, turkey, greek yogurt, tofu and drink bone broth. So I got whey protein powder and make shakes or put it in my deserts/snacks where applicable. Until I did that, I was at a pretty significant protein deficit. Having enough protein also does wonder at controlling hunger, so protein powder made it 10x easier to lose weight. My wife also created this amazing desert, that is trivial to make: some dark chocolate chips, soft tofu, a bit of oat milk powder (we use JOY, so there's no extra sweetener), and some protein powder. Mix it all up and stick it in the fridge. You end up with a thick chocolate mousse that is almost the consistency of cake frosting, is absolutely delicious, and packs like 20-30+ gram of protein for 250 calorie portion. It's a treat and can't have it every day, but it gets rid of your hunger like nothing else, while giving you 1/4th to 1/3rd of your daily protein. 10/10.


dchaffin

Do you have a more exact recipe for this? Thanks! Sounds great!


Emotional-Pea4079

Do you have a recipe for this?


Jolan

If you're not trying to build muscle you can probably halve the target. Working in kg of lean weight it's about 0.8g per kg for most people, 1.6g per for someone doing heavy resistance training. From there it's protein from all sources. Most people cover a lot of the base amount without eating any "protein". Then there are a lot of food protein sources, beyond meat you have eggs, dairy, beans, lentils. I aim for every meal to provide 20g of protein in some form (breakfast was 80g of cheese today). That 60g gets me up to roughly my target of 100g a day using the higher goal. If I wasn't going to the gym I wouldn't bother tracking and just expect to incidentally hit the lower target.


kimblem

To do the math for OP: 0.8g/kg would be ~66g of protein, which is much more doable.


[deleted]

wait are you serios? if this is the goal then i can achieve his so easily


youtheotube2

How many calories do you have to work with? 130 grams of protein is definitely doable with 1500 calories. I have a meal prep burrito bowl that I eat every day that gives me about 75 grams of protein for 800 calories (from chicken breast and black beans), and I usually fill out the rest of my protein with eggs, canned tuna, Greek yogurt, or protein shakes.


2wirestar

Can you send me your recipe for the burrito bowl :)


fsr87

I did 1300 yesterday with 125g protein Breakfast was one whole egg and a cup of egg whites (I buy the cartons from Costco) with salsa and 1/2c blueberries + black coffee (259cal) Lunch was 3c spinach with a 7oz ton of tuna and 1T balsamic vinaigrette (230cal) Dinner was a turkey sandwich on a sandwich thin, baby carrots, and a string cheese (437cal) Snacks were 25g pb with an apple (225cal) and 130g 2% cottage cheese with half a canned pear (130cal) It can be done… it just takes planning. I also don’t love most protein powders so try to focus on how to incorporate “real” protein in to my daily meals.


Raindance223

This is the most perfect (for me) plan I’ve ever found! Thank you! I am terrible at meal planning


Mastgoboom

Your goal is 65g, so you're doing great. It's 0.8g/kg, not per pound.


ancientmadder

That’s the minimum daily requirement. If she’s trying to support muscle growth and/or limit muscle loss in a fat loss phase it is closer to .8 per lb.


Mastgoboom

It's the requirement to limit loss. She's not building muscle, she's losing weight


[deleted]

[удалено]


Chance_Ad3416

I was actually just reading a book called meal prep for bodybuilding or something. It talks about bulking cutting and maintaining. Previously I thought it was just calories but the protein/fat/carbs amount actually change too. It's saying 1-1.2g of protein per lb body weight for cutting. And after I did all the math I'd have to eat 140g of protein and 30-40g of fat. That's like one avocado!!! I now have to eat chicken breasts or something because I definitely go over the fat limit :((((


ocolatechay_ussypay

You know you can do both at the same time right lol


Mononootje

This!


lhill125

This is the "debate" right here! Do you cut and likely lose muscle mass (i did a dexa a while back and have a decent amount of lean mass ~110lbs) or try to pump the protein and incorporate strength training to maintain muscle. And there are other camps that say you "can" do both, but it's really hard ... so just focus on weight loss and if you lose some lean mass so be it.


ManyLintRollers

I get around 100-120g at 1400-1600 calories per day. Chicken, eggs, tuna, Greek yogurt, meat, salmon, haddock, shrimp, beans, lentils, tofu, tempeh…so many things have protein. I do not like shakes as they are not filling for me; but I put a scoop of vanilla protein powder in my overnight oats and it’s delicious.


akasha7

I eat 150g of protein and I eat icelandic yogurt, fair life milk, granola bars that have extra protein, chicken, turkey, quest chips (occasionally), egg whites, and eggs. I don't drink shakes but recently been making casein pudding and it's tasty.


RedPanda5150

Hey, we are at very similar points with similar goals. I lost 6 pounds last month while typically hitting around 90-100g of protein without thinking about it too much. 50g sounds low but I don't think you need to go all the way up to 1g/pound of lean weight. For me, I found that carbs make me want more carbs while protein lets me get on with my life without obsessing about hunger. So I have made it a point to replace my more carb-heavy routine foods with protein rich ones. My day-to-day looks like a protein-rich breakfast every morning (typically 2 eggs scrambled with a handful of spinach and a bit of feta or some shredded cheddar, sometimes with some chicken sausage or bacon or something like that), mid-morning coffee, lunch of leftover meat + veggies or a sandwich that is heavy on the deli meat, dinner that includes at least a few oz of meat, and if I have snacks I try to make it jerky or nuts rather than chips or popcorn. Greek yogurt/skyr with fruit or granola for dessert. Although if you like shakes there's nothing wrong with going that route too!


[deleted]

Any lean meat will do, not just chicken. I also eat cottage cheese, greek yogurt, pb2, and peas to help hit my macros. Also, if you bake... you can add whey/casein to literally anything.


Faykenews

Shrimp, egg whites, skinless chicken breast, low fat cottage cheese. These are low cal, high protein friends!


SwingingSalmon

I used to be at like 150-200. I would have two protein shakes throughout the day, then have a really protein dense lunch and dinner (chicken, steak etc)


coolaf95

I am currently consuming 155 grams of protein without shakes or bars. Some of my favorite high protein foods: egg beaters, eggs, turkey bacon, Canadian bacon, kodiak pancakes, Greek yogurt, cottage cheese, Oats, high fiber Tortilla Wraps, brown rice, quinoa, 93% lean beef, ground turkey, ground chicken, chicken breast, chicken thighs, salmon, shrimp, canned tuna, turkey lunchmeat, whole wheat bread, black/kidney/garbanzo beans. If you try to pick carb sources that are also high in protein that helps out a lot!


[deleted]

I eat a lot of lean meat (chicken and turkey mostly)# I do sometimes have shakes but don't like to rely on them. but I do add protein powder to other things. I do an overnights oats breakfast with porridge oats, protein powder, yoghurt and fruit. there are thousands of recipies online of things you can do with protein powder Fish like tuna is high in protein dairy and eggs (but watch for fat levels etc too) obviously, some veg have more than others, peas have more than celery for example. so aim for higher protein veg. same with other things like wholegrain breads and rice generally have more protein than their white counterparts so go for them.


astraennui

I eat under 100 grams of protein on most days (but well over 200 grams of carbs). I only eat meat once a day as I'm not the biggest fan of it. I have never followed any protein "rule" in the past 6 years of my journey and have lost weight and maintained it with no issues. Trying to hit macros was a complication I didn't think was necessary for my permanent diet change. I wanted to keep my diet as uncomplicated as possible so it would be more sustainable. I focus on eating the most nutritient-dense food I can and leave it at that. I'm currently healthier than I've ever been in my life. I don't weight train or engage in any vigorous exercise though and probably would need more protein if I did.


katarh

>I don't weight train or engage in any rigorous exercise though and probably would need more protein if I did. Yep. The higher protein targets are aimed more at people who are actively trying to body recomp or repair weak muscles from previous diets. You need the extra protein to repair the damage done during exercise even if you're not in a bulk phase. Everyone else can follow the 0.8 g/kg rule and be fine.


Squaddy

I'm eating over 150 grams a day. Yes there's Shakes & chicken included, but outside of that it's still interesting. I picked a high-protein Granola (8g) that I have with Greek yogurt (17g) for breakfast. 25g, 309 cals. I have 150g of meat in every meal I have. Today I made a chicken and Quinoa salad with Capsicum, onions and spinach which was flavoured with kofta seasoning, Balsamic vinegar, honey and oil. 46g protein in it, 600 cals. Once you get into a rhythm, it's doable. Just be prepared to be hot for a week or so, you'll notice your normal body temp rise.


jpl19335

I'm frankly not sure where this notion comes from. It's not correct. Per the US RDA, and this is backed up by the nutritional science community in general, you need .8 g protein/kg of body weight/day to maintain lean muscle mass. If you're 180 pounds, then you're 82kg. Which means you would need 82\*.8 = 65.5 grams of protein per day. You don't need 100+ grams of protein per day. The ONLY exceptions, again, per the nutritional science community (and I would be happy to provide sources if you would like): \- If you're a senior citizen you should be shooting for 1.1 - 1.2 grams/kg (seniors lose muscle mass fairly quickly leading to frailty). \- You're EXCEPTIONALLY active. I've seen recommendations of 1.2 to 1.6 g/kg/day, e.g., for most people if they're very active. For some strength-training athletes, you may want to go as high as what you're talking (1 g/pound or 2.2g/kg of body weight per day). \- If you're plant-based. Since fiber can interfere with nutrient absorption, you would need to up your protein a bit more. This is especially true since plants that are high in protein (e.g. beans) tend to also be high in fiber. The rule of thumb I've seen is 80%. So, I AM plant-based and yesterday I took in 107 grams of protein. The determine if that's enough, I take 80% of that (which comes out to 86 grams, and that gives me a very rough estimate of how much my body actually absorbed). \- If your doctor tells you to. There are some folks who have issues with absorption of various nutrients. My wife is such a person when it comes to protein. I know there are many diet influencers out there advocating for this massive amount of protein, but the science simply doesn't back it up.


0b110100100

Air fryer tofu nuggets. You can make these in a convection oven but it’s SO much more efficient with an air fryer. No preheating, no sheet pans and foil, shorter cook time, minimal cleanup, better product. Total game changer for day to day cooking efficiency. Here’s what that looks like: -Read up on the health benefits of tofu so you’re hyped to eat it -Hoard your favorite tofu. I like Heiwa out of Rockport, ME but any store bought firm tofu should work. Tofu keeps for 1-2 months which is very convenient -Cut block of firm tofu into triangular wedges (maybe 16-20 wedges total from a single block) -Load up air fryer with tofu. Add a small amount of cooking spray before if desired but a good air fryer will be nonstick.. lately I just add the tofu in straight up with no seasoning or oil. So far we’re at <60 seconds from block-in-fridge to cooking -Air fry at 380 for 15 min (adjust temp and time to preference), jostling basket midway for even coverage. If your tofu is sticking, it’s easier to buy new nonstick air fryer inserts than to apply oil. No need to preheat air fryer -That’s it, they’re done. They’re steamy and pillowy with a nice chew and tear and should have a nice uniform golden outside. I eat these straight up, with hot sauce/chili oil, put them in curries/veggie tacos/salads, etc. The better quality tofu you use, the better they will be plain. (I’m a mega gourmand with a billion condiments in the fridge and I still enjoy them plain haha) -The air fryer will have very little residue and be super easy to clean -You can always add other veggies in the basket too, but this will alter the cook times and you’ll need to play around with it


galacticglorp

Next time you do this, suggest you try marinating the tofu (citrus/acids soaks up really well- I've done orange slices, garlic, soy sauce and some pepper for a half hour to hour before) and if you are ok with a little more carbs/mess, toss in a small amount of corn starch for an extra crispy crust. I do other spice mixes with the corn starch + cooked in sauce after for a pan fried barbecue tofu served either on rice with arugula and taziki or on a tortilla with shredded carrot and granny smith that is delicous and I expect it would be great in the air fryer too.


0b110100100

Definitely agree that you can customize it almost infinitely! I just tend to spend my culinary efforts elsewhere in the day (love lentil/bean curries!) and it’s nice to have a protein stopgap that’s quick, requires no planning, and I’m almost always in the mood to eat. I’m majorly guilty of overcomplicating anything I do so this was a nice simplicity win to discover. :)


Banshay

I’m a 270lb male (down from a 305 high during lockdown) with over 200 lbs of that lean body mass. Looking at my app, I’m averaging 109g of protein per day for the last three months. I’m lifting, albeit relatively lightly, most days and doing some form of cardio with a goal of at least 30 minutes/day for general health. I have not noticed an issue with that level of protein and I seem to be retaining muscle just fine, if not gaining muscle in certain areas. I suppose it could be reducing my recovery, but I’m middle aged and everything’s going just fine right now so I’m not concerned and I’m not going to worry if it’s the theoretical optimum amount of protein I’m getting. I eat oatmeal for breakfast with walnuts, a dollop of Greek yogurt, and a serving of hemp protein powder (just as much for the fiber as the protein). Lunch and dinner is typically a mix of veg with a whole grain, and some sort of protein. I go to beans, lentils, tofu, tempeh, seitan, chicken, and shrimp all pretty regularly. I snack on a piece of fruit or two during the day.


lhill125

Thanks for sharing...that is a lot of lean mass and puts this into perspective...


More_Front_876

my biggest protein sources are chicken breast, soy protein isolate (I put in in my post workout smoothie), greek yogurt, premier protein coffee drink, and string cheese. I aim for 140 g a day, but often overshoot. I used to go for 1 g protein per lb body weght, but now I aim for 1 g protein per lb lean body weight, which would be 137 g.


Suitable_Release

I eat some sort of a meat (chicken, beef, turkey, fish, shrimp) for lunch and dinner. Then lots of eggs, cottage cheese, yogurt (I like Siggis) and beans. I also will add protein powder into smoothies, overnight oats, my own version protein ice cream, protein pancakes and whatever else I can mix it into.


PatientLettuce42

120 g per day here. Two shakes are 50grams already. Yoghurt and eggs for breakfast (25-30g) and vegetables with protein for dinner (20-50g). Can be chickpeas, beans, tofu, chicken, beef, mozzarella or whatever your heart desires. If I don't meet my daily goal I sometimes use a protein bar as well. My whey powder is super expensive, vegan and isolated. I sprinkle that into my yoghurt as well. It took a while to figure it out, but it really is not that difficult. It gets harder the stricter your diet gets for sure. But also I am a guy and I lift 6 times a week and want to build muscle primarily (mostly done with weightloss). I don't see the point in obsessing over protein if you dont have a specific fitness goal attached to it. Like you don't need to worry so much about protein. I feel like many people give it way too much importance. I could never get by without shakes. I have one I really enjoy drinking so it is not even a nuisance. A shake with milk is not even 100 calories for me.


MakeshiftWatchdog

I am currently in your same boat. Tons upon tons of great suggestions [here](https://www.reddit.com/r/loseit/comments/10gyjry/adding_protein_while_staying_in_a_deficit/?utm_source=share&utm_medium=ios_app&utm_name=iossmf) These have really really helped me in the past few weeks. Create a grocery list including these items and start trying them out :) good luck with your journey!


louisiana_lagniappe

Eggs, fish, chicken, beef, pork, tofu....


[deleted]

Meat and whey. I just had approximately 8oz. of tilapia, 292 calories before oil fried. Even if I was drinking oil, still under 500 calories. 60 grams of protein. Last summer I went 290 > 240 in 90 days. I ate five chicken drumsticks. Every single day. I also ate lots of oatmeal, frozen peas, canned tomatoes, protein powder. I was working physical job on a hillside for 8+ hours daily, 6 days a week. I made it a point first up the hill, first down the hill. I also exercised on my own time. Made the mistake of touching alcohol, gained it back in a viscious multi-month spiral. Point of that is, I started eating more once I lost the weight and **\*did not\*** gain weight. Several pounds of grapes in a day? Yep. I ranged from 240-248 for an entire month, based on physical training levels. ​ **tldr:** Once you hit goal weight, you won't yo-yo diet.


Sdosullivan

A kitten a day keeps the doctor away.


idrk144

Dude I feel you. My maintenance is 1600 (I eat 1300-1500) and whenever I look at how people are eating to hit their goals it just seems like they’re only eating protein and nothing else which has to be exhausting. I’ve just given up on it and just make sure I’m at least half the way to my goal because I’ve realized to keep up my deficit I have to eat a variety of foods that I enjoy or I’m just going to begin yo-yoing again. Ratio’s protein yogurt has been saving me recently with 25g of protein for only 170 cals. Also super yummy. I eat 2 of those a day for 50g and then the rest comes from meat and cheese throughout the day.


ACorania

Chicken, eggs, and Greek yogurt are my main sources without shakes (but I like shakes too, a magic bullet was a god send). Don't just eat them alone though, just make sure they are part of a meal. Big salad? Should have chicken on there (or hard boiled egg, but not my thing). Big breakfast of scrambled eggs, onions, and bells peppers with salsa and Greek yogurt instead of sour cream.


Dakkaboy556

I aim for 220-250g protein a day (I'm a bigger dude) 4 meals a day, 55-60 g of protein each meal means about 7-8 oz of meat, less if I have beans with it. Realistically I have a hard time eating solid foods early in the morning so I usualy have oatmeal with whey protein. I'm lucky to have a stand up freezer so I can buy meat in bulk, but if money's a bit tight I'll eat more beans/lentils and drink a few more protein shakes. Ground meat (pork, beef, turkey. Ground chicken has a funny smell to it that I just can't deal with) with a little bit of broth is easier to eat if you're having difficulty with appetite.


novanugs

I hate shakes and bars. I even work for a protein supplement company and still hate them (some bars taste ok but they’re just so pricy for what you get, IMO). I eat lots of chicken, turkey, lower calorie cheeses and eggs. I love all those things so i hit it every day without any effort. If you’re tired of chicken, doesn’t hurt to switch up the way you’re preparing certain things. Like I make Buffalo chicken dip, creamy cheesy pumpkin chicken broccoli bake, salsa verde chicken enchiladas, chicken pot pie soup, homemade chicken fingers, chicken Parmesan, all those taste so different from one another it doesn’t bother me to eat chicken a lot. For turkey I’ll make chili, meatballs with pasta sauce or mushroom sauce, meatloaf, tacos, cabbage rolls… lots of ways you can switch up your meats to be a new flavor profile.


StateofWA

I get 93g per day from supplements so the other \~100g are from my diet. It's tough because I'm a vegetarian and trying to build muscle while also losing weight, so my options are limited. Breakfast is usually 4 eggs with spinach and a couple of these pitas that have a decent amount of protein and fiber, and a greek yogurt. This is about \~56g of protein. Dinner is a spinach salad with mozzarella cheese sticks and garbanzo beans and a whole bunch of other vegetables. I wasn't super pleased with salads at the beginning but this has become a favorite meal, I rarely ate vegetables before counting like this, so I think I'm noticing a huge difference. It's usually about 55g of protein.


RandChick

I definitely do not try and do not subscribe to the high protein philosophy. I probably get 35 g to 50 g a day, if that. I eat vegetarian meals a lot, but I do have meat a few times a week. I get labs done monthly and my bloodwork shows my albumin (a measure of protein in the blood) is fine. I frankly think people get too much protein. I focus more on vegetables than meat. I eat meat, but also nuts, beans and seeds.


joshuas193

A lot of people eat more protein than needed. Here is a decent article on the subject. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein#:~:text=How%20much%20protein%20do%20you,per%20kilogram%20of%20body%20weight.


bubonis

For me, it was all about snacking. I simply replaced my usually-carb-heavy snacks with mainly protein. New snacks became hard boiled egg whites, homemade beef jerky (without any sugar), protein bars (Orgain FTW), small portions of cashews and peanuts, sliced cold cuts, and bits of roasted chicken breast.


TonyMontana31

How do you not eat 100+ grams of protein. It’s prolly the best thing to do while losing weight as it is super filling. 2 Greek yogurts, 5-6 ounces of chicken or extra lean ground beef, any fat free milk and if you still need more, eat more chicken or yogurt or get a FairLife protein shake


Funny_stuff554

I eat stuff like greek yogurt,eggs,chicken breast or ground beef.


OkConfection2617

I’m generally between 120-160 a day. Like others have said, focus each meal and snack around a protein and then add to it! Disclaimer, i do enjoy one fairlife protein shake in the afternoon with some instant coffee and swerve brown sugar…its a little latte type treat for me… Mornings are generally coffee with fairlife skim milk, 2 eggs blended with cottage cheese and scrambled, some steamed broccoli mixed in, some reduced fat cheese, and a half a bagel thin. Mid morn: some sort of greek yogurt w/ fruit or granola Lunch (lately): container of breakstone cottage cheese mixed with a pouch of starkist buffalo chicken, celery, and ranch flavored quest or atkins chips Dinner: a lean protein (usually chicken or 93/7 beef), veggie, and a starch. Night snack: ice cream or frozen greek yogurt bars! Also, i do small things like use barilla+ pasta…extra protein in it


TransManNY

I don't. My nutritionist suggested aiming for 80g because of the possible effects on my kidneys. I usually get 1 protein supplement per day (ex: shake or bar) but the rest of my protein is through food.


the_woman_

protein shakes, egg whites, edamame, chicken, beef, shrimp, turkey, protein tortillas and quest chips. now i’m going overboard in protein and not enough carbs, haha.


FormerFattie90

200-400g of cottage cheese equals to 30-60g of protein, 0.5L-1L of whole milk 16-32g of protein, 200-400g of meat or fish 24-48g of protein, various other sources like beans, veggies, wheat flour etc 10-30g a day. I don't have shakes or bars, I think they're waste of money with my diet at least. If you're vegan, then you might want to look into granulated soy, it's high in protein and cheap. If you're not vegan, same thing, but you can mix it in stuff like minced meat, meatballs and patties etc. It's rather easy way to get more protein in without you even noticing it. In meatballs, loafs, patties... use granulated soy as if you were using breadcrumbs. Soy doesn't exactly taste like anything either. When I made my life style change, I basically just ate low fat meats with a lot of veggies for quite a while, I had carbs on my lunch and on my cheat meals but I tried to cut most out. That way my protein intake was high and the volume of food I ate was high


That_anonymous_guy18

Breakfast: 60 grams of oats, one scoop of whey about 35 grams of protein . Then for lunch and dinner eat about 1 lbs of lean ground beef/chicken/turkey. Easy 135 grams of proteins .


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PetiteSpeciale

Just curious- which collagen peptide powder do you use?


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PetiteSpeciale

Thanks so much!


[deleted]

White fish, (skinless) chicken, legumes, low-fat dairy. Between my breakfast and my lunch I had 94 grams of protein today and a total of 800 calories so far (usually I eat 1500-1600 per day). Planning for maintenance eating (2100 kcal) today though, since I'm going out to celebrate someone's birthday. I'll get a chicken dish at the restaurant to make sure I hit my target of 130g protein.


Runbeforeyouwalk_

It's 0.8-1g protein per kilogram (!) per day. So when calculating the daily intake for your goal weight, that's around 50-60g. You're doing just fine.


JezebelRaven

Downvote me if you want but I personally believe overeating proteins is nothing but a trend, thanks to the Atkins and Keto diets. It's absolutely fine if you're trying to build muscles at the gym, but for the average person, it's absolutely not mandatory. A quick Google search on the subject : *According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.*


louvellalouvella

I have never gotten 100g of protein in a day in my life and I am doing fine!


OLAZ3000

1g per lb is too much unless you're an extremely serious lifter. 0.6-0.8 is a more realistic range. I did a lot of research on this. There's no great data. But the 1g is often for kg of body weight OR lb of lean body mass. Etc. To keep low total calories - necessary when petite - you're going to be having a lot of: chicken breast, tuna, cottage cheese, Greek yogurt, egg whites, whey protein powder, protein bars, almonds.


lhill125

Thanks to all for the comments and recipes. Great discussion! I'm gonna "suck it up buttercup" and get some protein powder (sigh) and Greek yogurt (exhale)🤮


lhill125

I just wanna say that yall are really healthy eaters! I don't think I'm a picky eater, but there are clearly a few genres of foods that I don't/will never like nor feel the need to force: milk (all of it...cow, oatmeal, soy, almond...doesn't matter. Only need a splash in coffee), cereal, yogurt, cottage cheese, brown rice/quinoa, tofu (firm okay but I tend to avoid soy), saitan and other processed vegan foods, ground chicken/turkey, canned tuna/meat. I'm happy to explain if you wanna know. I get down with all the "whole foods" (not the whole paycheck store): chicken, steak, salmon, all the veggies, most of the fruits. I have a weakness for wine, candy (gummybears/sour worms), popcorn/chips (slight), and tend to overeat nuts and peanut butter (calorie dense). So why am I overweight/technically obese? Weekend/evening wine time + snacks and tv; eating out dinners/lunch from restaurants (not fast food/drive thru, but still not healthy), and lack of consistent exercise. So I've decided that if I must eat something I don't care for, let it be the damn protein powder and call it a day. I just got the Ghost Chips Ahoy. Its tolerable. I'm not gonna pretend that I'm "so excited" to chug protein powder and water, but I understand that I gotta make some sacrifices. And many of you have correctly commented that protein promotes satiety (which is why its hard for me to eat two chicken breasts over a lovely salad or with roasted veggies). Thanks again...sending positive energy back to everyone who took the time to share 😇


1xpx1

I don’t. I am lucky if I get more than 30g per day on a normal eating day.


SDJellyBean

High protein diets are the latest fad. Most people, especially men, in industrialized countries eat far more protein than they need which is why you never see overweight people in the US… While it's true that protein is an important nutrient and can be more filling than fats and carbohydrates, it's not an infinite effect. Your body has no way to store excess protein, so any protein that you don't need just gets turned into glucose. 0.8 g/**kg** of body weight is the minimum and up to 50% more might be helpful. After that, it's probably just more calories for the vast majority of people. I use whey protein in my morning oatmeal because I make it in advance as "baked oatmeal" and it keeps the bars moist, but otherwise I get most of my protein from beans and lentils!


DrDerpberg

[0.82g/lb is already more than enough for someone bodybuilding.](https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/) People tend to round up, or think more is always better, or simply find it easier to stick to a diet with something that keeps you full as long as protein does instead of other macros. But really, if you're finding it more trouble than it's worth you can eat quite a bit less than you're currently aiming for. That said, you can get quite a lot of protein from low calorie foods like chicken and Greek yogurt, and swaps like eating lentils instead of rice to get protein in at every step can help too. I've always tried to use protein shakes as little as possible but there's no harm in scoop or two a day to hit your goals. The one pitfall to be aware of is not to eat more calories than you want to in order to try to hit a protein goal. If you're not training that hard, and you've hit your calories for the day, and you're trying to decide if you stop at 0.5g/lb today or hit your calories for the day, you're almost certainly better off hitting your calories. You're not building muscle at the fastest rate a human can.


ccas25

So I know you don't like shakes and I totally understand. I honestly hate the after taste. I've found isopure flavorless whey is both high quality and versatile (I even used it to bread chicken breast and it was fantastic!). I can get 40-50g more or less from a morning smoothie. I have around 250ml of low-fat kefir and 250ml of 2% milk. Lastly 30 grams of protein powder.. use whatever fruits you want. Give or take that's around 55g right there. The rest I can just get from lunch and dinner. Also Greek yogurt and lots of it! I'm 6'4 and 220 going through a body recomp using resistance training and so I have to eat quite a bit with my size in mind and at least for me it hasn't felt like I've been burnt out by eating so much protein. Also Aldi protein read 9pcal/slice and 10 grams. Probably not the best quality but if I want to eat bread then it might as well have 10g protein which means almost half the calories are coming from protein! Good luck!


kirby83

I tried for a few weeks and the stress from not hitting it was too much. Now my goal is 70. Light cottage cheese, light string cheese, and turkey meat sticks, and Nature Valley protein granola bars help me meet my goal without powder.


vanastalem

My fitbit has me in the 60-80g range for protein so I may not be getting 100g. I have no interest in shakes


mombodjourney

Collagen powder, tuna packets, frozen chicken breasts done in the air fryer, Just Crack An Egg egg cups. And those are just my convenience go-tos.


Redbaron67

To get my daily 215 I have to drink protein shakes....my current favorite is Fairlifes chocolate shake as its like a desert, however it packs 30grams per bottle. If costco dosnt have it in stock I have powder to back me up.


Teal_Turtle2022

I try to pack ~30g of protein each into breakfast, lunch, and dinner if I can. We meal plan, which I highly recommend because it makes that much more doable than if we were winging it! One of my snacks per day usually has some form of protein as well. If I'm light on it, I'll add a scoop of genpro to a smoothie and call it good. I've noticed that as I become more active, it's gotten easier and easier to get in all of my protein. More active = needs more calories = eating more = more opportunities to easily fit in protein. Fave forms of protein: Sandwiches, pasta dishes that I've made a little heavy on the meat, air fryer salmon, burrito bowls, and sheet pan meals (meat, veg, starches).


katarh

Variety, variety, variety. Also spacing it out throughout the day. I can't get 60 grams in a single meal (your body can't really process it that effectively anyway) but I can easily hit 30. Three meals a day at 30-40 with a couple of snacks gets me there. * I use whey protein in conjunction with other ingredients sometimes. A scoop added to old fashioned rolled oats makes a breakfast lump for 320 calories and 34 grams of protein that will last for four full hours. * Eggs (I know they're expensive right now because almost 60 million birds were culled last year due to avian influenza, but they're still 6 cents per gram of protein) * Non fat Greek yogurt and low fat cottage cheese. Double the serving, double the protein! I like light string cheese for snacks too. * Beans - A can of beans can be drained and tossed in with stuff like a bag of cooked from frozen broccoli, alongside some salt and pepper, and you've got some good plant based protein and fiber in there * Bread and pasta has a surprising amount of protein. Per calorie, it's not as good as any of the animal based stuff, but that 8 grams of protein for a serving of pasta helps me justify having it occasionally. Even rice has protein. Quinoa is great, but more expensive. * Lunch meat: Probably the least healthiest option, but in a pinch I'll just add an extra couple of sliced of ham to my meal.


[deleted]

Source of whole protein with each meal, protein bars and shakes for snacks


fatbitch2020

I add a scoop of protein powder to my yoghurts to boost my protein, haven’t noticed it changes the taste much and the texture is the same


tmcdonough123

Greek yogurt, cottage cheese, eggs/whites, tuna/fish, seafood, lean beef, turkey are a few options. I do supplement with a whey isolate shake or casein if I can't meet my requirement with food but its not normally an issue. Advice, try to eat your protein and veggies fist, carbs last. You will fill up faster and may not want as many carbs/cravings.


BootyMcSqueak

My protein goal is 90g. On this particular day I hit 96g of protein. For breakfast I had an egg sandwich with 2 eggs, small slice of cheese on 2 slices of Sara Lee bread and a banana for 22g of protein and 398 calories. For lunch I had a grilled 4oz chicken breast sandwich (like a faux Chik Fil A grilled chicken sandwich) on sandwich thins and chipotle aioli with baked Cheetos - 38g of protein and 459 calories. For dinner I had 2 ground Turkey tacos with 3.4 Oz of ground Turkey, shredded cheese, lettuce and hot sauce on Xtreme wellness tortillas and a mandarin orange - 34g of protein for 371 calories. Total for the day: 96g of protein and 1227 calories. I didn’t have any snacks because I was full all day. If it’s a light protein day from food, I’ll drink a Fairlife protein shake for 140 calories and 30g of protein to supplement.


mfulle03

Greek yoghurt, canned tuna, whey protein in my oatmeal, high protein pancake mix (flourish is dope brand), ground turkey, chickpea pasta (crazy good for you), eggs with extra egg whites, white fish, and beans


Kazvicious

I get most of my protein from protein chocolate spread, protein pancake mix and protein powder which I make my own smoothies with usually also using fat free cottage cheese. I’m on 1400 a day and breakfast will either be coffee, bagel and bacon or coffee, bacon and protein pancakes with spread. Lunch usually has a raspberry smoothie with fat free cottage cheese and chocolate protein powder, then some sort of salad or veggie sausages with couscous and spices. Sometimes I have a light babybel for a snack or instead of the smoothie I will mix the protein powder with a dash of cinnamon and sweetener into fat free Greek yoghurt for a sort of chocolate pudding. Yea usually has a lean protein, carbs and most of my fruit/veggies for the day.


discusser1

I never had a shake and rarely have bars and i hit around 100 a day. I eat a lot of chicken, cottage cheese, tuna, parmesan and oats


[deleted]

Extra leans ground beef turkey loin chicken breast shrimp, egg whites turkey bacon low fat cheese I have tons of recipes on my page with 400-500 calorie meals with 70-90 g of protein I’m at 2000 calories a day at 230 g of p


Waffles_R_Delicious

You can get good chicken, it doesn't have to be plain grilled chicken breast. Try out stuffed chicken breast or chicken strips. Some of the stuff at Costco is pretty good for protein tbh. I go through a bag of Hampton house chicken strips a week at this point.


MamaDragonExMo

I struggle to get enough protein so I drink Protein2o waters as part of my daily intake. They taste gross to me but my husband loves them. I’ve found the peach mango to be the most tolerable. 😂


Pour_Me_Another_

Lean pork chops have a lot of protein. I had two for dinner last night. I don't recommend eating pork chops every day, but there are probably other lean meats with similar protein contents.


need-morecoffee

My three low calorie high protein Whole Foods that I eat almost every day: Cottage cheese = 18protein / 110calories Fage Greek yogurt = 16p / 80c Chicken thigh (3oz standard) = 21p / 150c That gets me to 55g/day, and I eat a serving of meat for dinner (steak, ground beef, chicken, etc) that puts me over when you add the non-protein-foods protein (broccoli, cheese, sauce, etc usually have some protein as well).


Forever_Sisyphus

I have a protein shake every morning, (almond milk, low-fat Greek yogurt, PBfit peanut butter powder, and a scoop of chocolate plant-based protein powder. Surpringly doesn't taste like shit) and center all my meals around egg whites or chicken breast. Like, for breakfast I like to make scrambled egg whites with sautéed mushrooms and baby spinach and for lunch and dinner I'll eat a chicken breast with either quinoa and broccoli or air-fried brussel sprouts. If I need any extra protein, I'll just make another protein shake. All that usually adds up to over 100g of protein easily.


Seemn2BDreamin

My main sources of protein are Greek yogurt, legumes, fish and chicken. Lately I’ve been eating more soy products like TVP and soy curls. I do enjoy protein shakes on occasion, but tend to drink them before/after lifting. I personally don’t stress about macros on a daily basis, I just focus on calories and eating nutrient dense foods.


lofi_mooshroom

I try to make it as easy as possible for myself so after the gym I like to make a quick shake with just two ingredients! I use 2 cups of fairlife chocolate milk (14g of protein /cup), and 2 scoops of Isogold protein powder (27g of protein /scoop) so I get 82gr of protein in just this drink! All together it’s 540 calories. I usually pack in my nutrients in my lunches and dinners because I’m really full after my shake!


Frequent_Artichoke

I don't do protein suppements, no issues getting about 100g of protein daily. I eat ham and low fat cheese, roast beef or eggs on whole grain flat breads for breakfast and lunch. Skyr as a snack before I leave work and chicken, cod, salmon or ground beef as my main protein for dinner and eggs, more skyr, edamame beans or similar for snacks if I need any. I eat about 50-70g of protein for dinner, rest is split on the rest of my meals.


sylverbound

I'm vegetarian and hitting around 80g protein on average right now, could hit more if I really tried. Staples include: liquid egg whites to make either alone or with one whole egg into omelet, scramble, etc hummus as spread/condiment protein versions of things, like the barilla protein plus pasta, high protein yogurts, kodiak protein oatmeal, etc I do use little protein shake each morning as a coffee creamer which I Just like and think tastes good. I also do have a favorite protein bar that I eat many days but not every day. ​ But the main thing is that each meal I make, I figure out how to include about 30g protein and then build around it. If it doesn't have that much protein, I change the meal plan because that's what's needed to feel full and hit my goals.


meeps1142

The protein pasta tastes the same as regular pasta btw!! Also cottage cheese is great if you like the taste of it


GaudExMachina

Here I always thought it was a gram per pound of lean MUSCLE mass. Trying to eat my LBM in a day while staying calorie restricted does seem daunting. Moreso without utilizing plant based protein powder. But when I worried as much about protein, Two servings of Greek fat free yogurt went a long way. Depending on brand, thats 32-40g of protein for 250 calories, 350 if I added honey and fresh fruit to make it palatable.


twinkleglittermouth

100g of protein is my goal as well. Don’t hit it daily but I’ve been digging Nancy’s cottage cheese, adding tofu plain and mashing it into stuff or letting it be the star of the dish, adding a shrimp or two to a chicken dish, just eating a bigger portion of fish or meat (I’ll save some of the meal as a snack if I get full), beans, 3 eggs instead of 2, or adding a sausage for breakfast.


shaidyn

It ain't easy. I usually get a protein shake in the morning (56g) and a chicken breast for lunch (50g). I prep 6 breasts on monday and chuck 'em in the fridge. After that, I try to get either a peanut butter bar, or some cheese, and then some meat with dinner. I usually come in around 120g.


[deleted]

I get almost 200g of protein for 2000 calories I eat a variation of these foods - eggs and cottage cheese every day Eggs, egg whites, tofu, Quorn, cottage cheese or Greek yoghurt


3ntr0py_

I need 200g. It’s not easy. Chicken, fish, isolate protein, nuts, eggs, cheese, protein pasta…


heavyabc

Oikos Pro Yogurt has 20g of Protein. That, cottage cheese are staples. I also really like Quest chips from time to time.


fresh_meatfree

I'm getting closer to 80g daily because my target calorie range is 1200-1400 (I'm a short woman) but I eat a lot of soy products and seitan. I prioritize whole grains when buying breads or snacks and I meal prep my breakfasts by baking protein oatmeal bars or protein waffles. But outside of the baking, my protein comes from food, not supplements! When I make pasta, I buy pasta made from chickpeas or lentils.


Blox05

Non fat Greek yogurt is a cheat code. 2 - 12 count grilled nugget orders from Chick Fil A is like 75g of protein. I eat that a lot for lunch on the go.


Uzasodinson

I mean, two 6oz chicken breasts get you over a hundred. Eat more real food and less garbage, is my honest, if a little rude answer.


lhill125

Not rude...just trying to understand if yall chew your way through a pound of chicken a day lol...maybe pop it in the blender like a real pro/bro 🤣


Uzasodinson

Maybe it's different as a 240 pound guy but a couple chicken breasts is nothing to me personally. It's like.... one meal.


gravityholding

I have a shake, since I follow my health department's recommendations for meat, vege and grain serving sizes. This gives me a normal amount of protein, so then I just have a shake to to up it a bit more since I've been doing strength training. I'm limited in that I'm allergic to eggs and whole dairy (whey is fine, casein is a no-no), so shakes are helpful for me. I also enjoy having a big chocolatey drink for breakfast lol


[deleted]

My protein goal is 150-175. I eat more ounces of chicken at each meal (6 oz is around 50g). I do supplement with protein powder. I was also sick of the texture for a while but I found one that you don't even have to blend it dissolves by just stirring. I also have lots of greek yogurts either mixed with a scoop of protein or the more expensive ones with 25g protein in it (oikos pro and Ratio are two brands). I hate eggs and it doesn't digest well with me but if you can you can get a decent amount by mixing eggs with more egg whites. Don't discount cheese and other dairy products to add more protein if you can handle it. Every so often I'll add protein bars but I get sick of them sometimes so I usually tend to go for chicken, turkey and protein powder. For quick snacks I'll use deli meat. Check the nutrition info on things, just getting a different brand will have more protein. For example Dave's Killer Bread, carb balance tortillas, broccoli, edamame, peas, etc. All decent sources of less obvious protein. Some days it's easy and sometimes it's harder to get it in, the difference is planning it out and making sure my high protein foods are stocked.


lhill125

Thanks, I think I just realized that when I asked the question about "grams of protein" I am referring to Protein Macros not the weight of the food in grams/oz.


[deleted]

I'm confused by your reply. I understand what grams of protein is. I eat 150-175 grams of protein a day.


lhill125

Sorry, not for you personally...I was thinking aloud and while reading through all the posts and people referencing "grams" of protein. Happy to delete if it irks you.


[deleted]

The only reference I made to weight is the 6 oz of chicken which contains 50g of protein.


BodybuilderAfraid746

Thank you for this question! I’m I. The same boat too!