How do you eat 140g of protein, without drinking shakes or taking supplements?
Chicken + chickpea pasta, 7oz of 2% Fage greek yogurt, having bigger portions of salmon, turkey bacon, tuna in water. Its a challenge at first but once you get the hang of it you can absolutely get there without powder. Powder is just very convenient for the days you’re in a pinch.
It’s a lifestyle change. Think about what the average person eats in a day and they might have one maybe two good sources of protein in a day. You’re basically committing yourself to having a big portion of protein with every meal.
Protein powder can play a part in that, but ultimately it’s just a economical and convenient way to get protein. Something I usually tell folks is to get familiar with all the high protein per calorie foods. Lots of foods are high in protein, but they come with carbs and/or fats as well. Egg whites, ground turkey, some nonfat yogurt, most seafood, etc are almost entirely protein. Making it easier to get more grams of protein in.
So I don’t know what country you are from but I’m from the UK and eat 150 without shakes easily.
A cooked breakfast or protein granola will set me off for the day with about 30-50 grams.
Then lunch I have a chicken breast of r two again the same and dinner some salmon and eggs etc every little helps. If you track you’d be surprised how easy it is as you’re probably already consuming alot
I personally do not worry about eating huge amounts of protein. I stick to quality veg, and fats and then will usually have some kind of protein with each dish. Sometimes though, my veg will be the only protein in the dish and it will have more fats such as a home made curry. I eat no breads and grains. I personally do not use protein powders and have in the past but never found them helpful for my weight management. They were good for keeping me fat though :)