title. also, without those protein puddings with 20/30g each which would make the game easier but i want something salty as well. i thought of avocado but google says it has like under 5g so it’s almost pointless. maybe eggs?
for some reason it’s so hard to achieve my recommended intake.
what are your thoughts and recommendations?
Meat, eggs, cottage cheese and plain Greek yogurt are easy sources of protein. My favourite sources of plant-based protein are tofu, tempeh, seitan, beans, legumes, edamame, spinach, mushrooms, broccoli, cabbage, cauliflower, brussel sprouts, green peas, peanut butter powder, and textured vegetable protein (TVP).
As well, one thing you can do is when choosing your starches, go with those that offer some protein instead of little. For example, 100g of white rice has 7g of protein in 365 calories whereas 100g of quinoa has 14g in the same 365 calories.
Get a litre of egg whites(bland but loaded with protein minus the cholesterol), use a quarter or how much ever protein you require while meal prepping, add a can of tuna and hit it with a little bit of chopped onions and mayo and that’s a decent protein meal which you can slather on bread, Tortillas, or just rice. It’s really cheap, clean(if it’s light mayo) and healthy but try to keep it under 1 or 2 cans if tuna per day. I love this and sometimes I use it with boiled eggs instead of egg whites to switch things around.
So the general guideline is 0.36g protein per lb body weight. That’s 0.8g/kg body weight. Can be more or less for each individual person and their goals. This should be eaten throughout the course of the day, not all at once.
Here are some high protein, low sugar and low cal options. Also not a lot of “bad fats” in these. Sugar, fat, and calories aren’t bad and you’ll have to meet your daily intake for all nutrients but I know you asked for less sweet options.
Greek Yogurt or skyr (Icelandic style Yogurt) - 9-11g/100g serving
Egg - 6-7g/egg 60-80cal
Tuna in water- 15g/half can (60g). 60cal
Chicken breast - 53-55g each. 280cal each
Cottage cheese - 11g/100g serving. 90-100cal
Tofu - 8g/85g serving. 80cal (not the best on the list but plant based and so cheap)
Others: lentils and beans are your best friend. Whole grains, fish!
Source: gym nut of a boyfriend, Mayo clinic, and plenty of research. Also I tend to struggle to eat a lot of meat so these save me daily for nutrition.
Salmon, Swordfish, Tuna (all available for affordable prices, frozen at Trader Joes). Large meat portion lower carb portion.
Use Quinoa instead of rice.
Beans are good but in reality meat is the answer. Lentils are very good, hemp protein is good, Almonds are good as a snack.
And no, don’t turn to beyond meat. Shit is trash.
Unless you’re eating candy all day it’s very easy to get 50-60g of protein.
You could eat only bread all day and you would get that much.
If 50-60 grams is your goal you should just not worry about it. You’re probably getting that already.
In one sitting or across an entire day?! 100g of straight protein is only 400 calories. Unless you’re severely calorie restricted this shouldn’t be that much of a struggle. I’m vegan and I’ll make 40g in my first 500-600 calories of the day.
Do you want 50-60 in a day or in a single meal? PB&J (or almond butter if allergic to peanuts) can easily be 15g, cup of dry oatmeal is 10g. 50-60 isn’t too tough to do. I’m vegan and easily get over 100g on a 3000 calorie diet
buy three to five double-cheeseburgers in Mcdonalds and ask them to prepare them without the sauce and pickles. Then take all the bread out and combine them. Each patty has 8g of protein, so at 5 double cheeseburgers (10pattys) you are at 80g of protein. You’d be surprised how easy it is to eat them without the bread and with melted cheddar all over them. Cheeseburger gainz are the new meta
My favorite protein sources are eggs, plain greek yogurt (blended into smoothies or topped with berries), almond protein powder because it’s doesn’t taste gross, banza pasta, cheese as a snack, and of course meat.
My protein smoothie has like 35-40g of protein and doesn’t taste like it:
50/60g of protein is only 200-240cal from protein. You should be aiming to get 20-30g per meal, plus some in snacks, etc. I’d find out where you’re over consuming other macros and then start adding protein, usually people eat too many carbs. Avocado has no protein.
Protein comes from some vegetables in small quantities, beans, legumes, protein fortified items like pastas, protein added cereals, dairy products, meat, fish, eggs, etc.
This seems more of an issue that you don’t know what foods are proteins more so than if you are getting protein. For example, avocado is nowhere near considered a source of protein, it’s a source of fat.
It looks like you’re eating 1500-1700 cal, you should be easily hitting 80-120g at those calories, and easily 100g without protein powder. Try to eat snacks with 10-15g like creek yogurts or even protein ice creams have decent macros. Meals aim for 30g.
Boiled eggs! Cut them in half and sprinkle a bit of salt and pepper on them! Gamechanger if you can boil it so that the yolk is still a bit runny! I eat around 3 of those bad boys a day and have been for around 2 years! And no… Eggs don’t make your cholesterol go crazy if you’re a young and healthy human.
One of my favorite dishes:
It tastes Awesome & has about 750 kcal (24g fat, 86g carbs, 55g protein). Super filling & yum! Super cheap, super quick (10mins). I guess you can tell how much I like it 😂
You could increase protein even more by adding broccoli, pumpkin seeds or similar. But I love quick and simple meals that don’t require much cooking! ;)
After starting to incorporate nonfat Greek yogurt and low fat cottage cheese into my diet, I’m easily hitting >100g a day.Eggs for breakfast definitely helps, or overnight oats with some protein powder.Ezekiel bread also has a lot of protein as well as cauliflower thins.I usually have chicken for lunch or dinner, which easily adds 20g.Banza pasta and right rice were also game changers for me.Hope this helps!
In lieu of tuna, tinned sardines are a great (and tastier) source, + without the concern about mercury given they are much further down the food chain. The skinless boneless kind in oil are the most similar to canned tuna. Also fairly inexpensive. One tin is typically about 20g protein and easy to eat as a snack.
Instead of adding protein, remove things that lack protein. Reason is a lot of things have a some protein (nuts, beans, chickpeas, and so many more), that if you just start cutting out carbs then you’ll end up with more protein in your diet overall. Snack on things like roasted nuts, greek yogurt, cheddar cheese cubes, and hummus and you’ll be in a better spot.
My husband has a masters degree in exercise science and says this a lot. I’ve seen the research that says we can only process so much. I have to say I agree with it! Your body can’t process excessive amounts of protein (over 30+).