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My understanding is the 20-30g a meal is all fitness industry nonsense to sell you stuff. It might take a few hours for the body to digest a large amount of protein, but it isn’t going to suddenly throw out resource if you hit 31g of protein. You can eat a lot of protein in one sitting and the body is still going to use it all.
My advice is always to get really familiar with the high protein per calorie foods. Lots of things are high in protein, but they come with a lot of carbs and fats making it harder to hit your goals. Protein is 4 calories a gram and stuff like egg whites, most seafood, some nonfat yogurts, turkey breast, and more are almost pure protein. Shrimp actually has more protein per calorie than a lot of protein powders, though a good lean powder is still a great way to get grams in.
Nah, just eat. I get all my protein in 2 meals and a snack somewhere in there (I get about 125-150g per day, I eat 1g per pound of lean body mass, not total weight, and I strength train, but you do you.)
I don’t do OMAD just because I personally cannot eat that much in one sitting.
Your body will use what you feed it, there’s nothing wrong with eating 50-70 or whatever you need to eat in a meal. If you’re not a power builder don’t get obsessed with trying to dissect the perfect time and portions to eat and what not.
Also, cottage cheese and Greek yogurt are very high in protein; egg whites also very high in protein without added fat.
Ditto on the shrimp- 97% of it is protein. A few of those added to a salad can help fill in gaps.
Ground turkey has about the same nutrition profile as shrimp and is more budget friendly.
1g -1.5g per lb is if your strength training and trying to build. If your just trying to maintain I believe the number is more around .75g per lb of lean body mass. So realistically if you are 225, but with a high BMI your lean weight might actually be 160.
So if you are just trying to maintain muscle and not gain, your realistic protein goal could be adjusted down to 120g daily.
But I’m not an expert. And this isn’t health advice.