Struggling to intake enough protein in a high protein diet

[botheredbythis]

Aiming for 100g a day of protein but that's proving harder than I thought - was shocked to see that what I thought was my high protein diet, really wasn't.

So, for those of you on high protein - do you always have to have a protein powder shake/addition?

Carbs make me sleepy.

The 191 is automatically generated. I would never ever eat that much. I aim for 40-60g a day.

It was a personal trainer who said I should be on 1300 calories per day

I'm on a similar target - 105g and 1700 calories.

My current breakfast of carrot cake overnight oats has vanilla protein powder in and is delicious. I also add some mixed spice to this recipe and it's enough for 3 days.

I mix 50g of Kefir, some walnuts and a drizzle of honey and it comes to 400cals and 24g of protein.

I'll then have a chicken salad for lunch, salmon and veg for dinner and maybe a protein yogurt or bar after dinner and I'm there.

The body can only absorb around 40g of protein anyway so 100g is pointless.

I eat baby bel lights, protein (Skyr) yogurts which are approx 20g per portion, boiled eggs and Greek yogurt as snacks.

It is much harder than it seems to get 100g of protein on lower kcals.

50g of kefir is about 8g of protein, so how many grams of walnuts do you have on top of that? To get to 24g of protein?

It can absorb much more than 40g of protein if you’re active and you spread your intake throughout the day. 40g max per serving is the max though.

The oats recipe I posted has 21g of protein, the nuts and kefir add another 3g

Thanks, I thought they were 2 separate meals

I can do 150g in 1500 cals without eating meat!. 🤷🏻‍♀️

@GCWorkNightmare yes. To clarify: it’s difficult to do it whilst maintaining a balanced diet with plenty of fibre and few processed foods. Very doable, but you need to plan it. And the OP is finding it difficult, hence people giving her ideas.

Is that without shakes, powders and protein bars (which I consider processed food)? Can you set out a few days of your food in grams?

From now on, anybody making any claims about how much protein they consume and how they do it must bring their numbers with them (preferably in grams; better make sure they actually add up, too). That will save @bellac11 the trouble of having to ask you.

:)

If you are an ultra runner, you need complex carbs and some good fats as well as lean proteins. High protein isn't your goal as you need to fuel yourself properly for the distance.

Well I am finding some of these figures a bit fantastical when the poster is saying they dont eat meat. Obviously they're not quantifying with whether they eat fish or dairy, that might put a different perspective on it.

For the op: the way I usually do it is this

greek yoghurt, berries, mixed seeds (2%) for breakfast

snack: baby bel light x2 plus small handful of nuts

omelette or eggs on toast at lunchtime (if at work maybe chicken wrap or chicken salad)

afternoon snack: protein shake, skyr pouch or light cheese & veg sticks

dinner: steak, chicken or salmon with veg, rice etc. If having a more carb based meal tend to add an additional protein snack beforehand or add chicken or something to pasta.

I don’t always eat like this- but if I’m trying hard to keep protein high & doing lots of weights and running I try and eat like this. This is usually around 100-120g per day at the portion sizes that I eat.

Hope that helps.

I would do something like.

Breakfast - chicken sausages and eggs with spinach

Snack - protein yoghurt

Lunch - chicken breast and salad with chickpeas or lentils

Snack - low fat babybel / hummus and veg sticks

Dinner - steamed fish and veg

My son has a protein shake (porridge oats, peanut butter, banana, protein powder) in the morning with protein Weetabix. I make him 150g chicken with rice every day for his packed lunch, then later he has a protein yoghurt then whatever we have for supper - in his case usually meat with vegetables. He's very healthy and fit - he does go the gym every day so can handle the extra protein.

100g of protein is not very much. It's just under 4 oz. Did you miss a zero off?
😮 please don't have 1000g protein!!

I’ve shared one days worth in the thread already.

It included 2 protein bars so knock 30g
off the 178g of the day =148 for 1200ish cals. Everything else was natural protein.

There was £7 worth of tuna steak in there but could replace with 2 tins instead.

(I don’t eat meat.)

Sorry, I never remember posters names, I find this site quite hard to read. Im sure Ive had some good conversations with myself!

I literally said I eat fish and limited dairy (cream and cheese in small amounts, never milk or yogurt).

🙄

Dairy is cheese and cream in small amounts. Never milk or yogurt. I have a lactose allergy, hence the vegan protein bars rather than whey.

ARe you talking to me?

I saw a post saying 'and I dont eat meat', I didnt know it was the same person (you) who had posted further up that you eat fish and dairy. I just said that.

Yes, as you’re the one doubting what I’ve said.