35 M, 205 lbs, vegetarian. My unguided research tells me I need anywhere between 140 and 200 grams of protein a day, while lifting weights.
2 eggs, 2 scoops of protein powder, peanut butter, plant based burger… it all just equates to half the amount I need. Anybody got any tips for being able to stuff so much protein into an 8 hour window?
I’m also lifting weights while sometime doing IF and I generally eat a bowl of oats with milk, one hardboiled egg, a peanut butter sandwich with two slices of whole grain bread, cottage cheese and greek yogurt with golden flax seeds. I used to eat a half can of mixex beans too ; they are a great source of fibre and protein. Hope this helps!
1 premier protein chocolate peanut butter shake
1 cup whole milk
1 scoop optimal nutrition vanilla whey protein
1 scoop vital proteins unflavored collagen
1 tablespoon cocoax cocoa + expresso
1 tablespoon pb fit
…..
525 calories, 76g protein, 13.5g fat, 27.5g carbs
liquid calories are always the easiest, and that recipe tastes like reeses
Hi! Also vegetarian and share in the protein struggle. Some of the other foods on my daily meal plan are tofu, chickpeas, dry edamame, string cheese, feta, protein bars, some meat ‘substitutes’ like Impossible spicy Italian sausages, Dave’s killer bread, Ole Extreme wellness tortillas, red lentil or chickpea pasta, lentils, greek yogurt with fruit/honey, and “Tofurkey” deli slices.
I also find that planning all my meals and snacks at the start of my day really helps.
Leaner protein sources. It doesn’t need to be all protein powder and eggs whites 24/7, but it’s going to be a struggle to hit protein on foods like peanut butter because of how little protein per calorie there is.
Double the protein shakes (lame but to me most straightforward as these are my best g/$), consider adding high protein dairy products here and there and/or finding a high value staple like cottage cheese, utilize tofu, and definitely all the legumes. They are easy to neglect because of preparation but the lentils will be worth it after making them is simple.
I don’t feel as though I’m lacking protein or missing gains having protein in the lower 100g/day range like 110-150g, but doing a pretty even split with the other two macros as well as prioritizing vegetables. It would make sense that I’d need to boost protein if I weren’t eating so much carbs as well. Just mentioning that as a similar weight vegetarian weight trainer.