30g of protein for each meal as a vegetarian?

[BrimfulOfBaba]

I'm trying to eat between 1,200-1,500 calories a day to lose a stone over the few months. I'm also trying to avoid meat at the moment.

I log calories on myfitnesspal and can see just how much less protein I am now taking in - which I wouldn't normally worry about but I am training quite heavily. My fitbit app suggested eating between 30-40 grams of protein for each meal.

Any ideas? I eat dairy, eggs, pulses, tofu but with calorie-controlled portions I'm definitely not getting 30g of protein per meal - I am lucky to hit 70g a day unless I eat a pizza, meat, or go over my calorie goal!

Just to add, I eat a standard three meals a day and wouldn't want to deviate from that - fasting isn't for me!

I've given in to having whey protein shakes. It's an easy way of getting 20g in protein in, in only 100 calories. I don't altogether like doing it, I'd rather eat real food, but sometimes it's the only way to manage it, for me. I'm trying to lose 8 stone, and powerlifting.

Second that - protein powder will get you the numbers you need. I mix mine with chia seeds and yoghurt (I get the unflavoured version) or defrosted frozen berries because I can’t have it as a drink.

I've been told you can't absorb more than 20g protein at a time?

Not sure how true that is though

Yogurt

Egg whites are a great protein:calories ratio. Buy them in a carton (Two Chicks is usually the brand in supermarkets or you can get others from Amazon) and add an egg white omelette as a side to any of your meals.

Two scrambled eggs with an extra egg white for breakfast, avocado and seeded/wholemeal toast for breakfast. Coffee with milk.

Five bean chilli and cauliflower rice for lunch, could even use lentils to bulk it out with cheese, sour cream and salsa.

Lentil Bolognese with wholemeal spaghetti and salad for tea.

A protein cookie for desert warmed in the microwave.

Dessert*

Greek yogurt is high in protein. There are these Arla protein yogurts too.
Oats are good - porridge etc. Or a handful of seeds on top of your salad, yogurt etc

Also have a look at cottage cheese or quark. I used to eat quark instead of yoghurt as it has generally less sugar & more protein. Cottage cheese is easy "side" for most meals, add it to soup, porridge for that protein. I also have to make a conscious effort that every meal has a protein in it so understand your struggles!

Yy to aria and egg whites.

You can get higher protein cheese too although I thought it tasted awful!

Fat free cottage cheese is high in protein with low calories?

There is pea protein you can get if you want to stay away from protein made from milk

Do you actually need 30g per meal? I was always told 1g/kg/day so more like 60-70g per day. And balanced over a few days.

Egg white frittata for breakfast
Lots of skimmed milk
Extra low fat cheese

@Cyclingforcake

Do you actually need 30g per meal? I was always told 1g/kg/day so more like 60-70g per day. And balanced over a few days.

Interesting - this made me google it and the top results from the British Heart Foundation says:

Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men).

If you're training your protien needs are more than the average recommended.

Aldi do protien yogurts which are good (asdas aren't as nice) 25g in one pouch. Or I'd just go with the protien powder.

Kvarg yoghurts have 15g protein in for less than 100cals, I prefer them to protein shakes as well.

Thank you! Some really helpful suggestions. I think I'll get a supplement powder for days I can't quite make it up. I'll be getting some egg white cartons in. I have skyr for breakfast but might look into some of the higher protein options!