I need* 100 grams of protein

[Dietadviceneededplease]

Hello all,

Well I don't actually 'need' but 'want' to really up my protein to give my mounjaro journey a boost after not loosing much for a while, I know the reasons lack of mobility and poor choices.

How would you maximise your protein?

I don't have access to any cooking equipment bar a microwave the majority of the day at work but I am happy to throw reasonable money at the goal.

Thanks

Do you mean your only access to any cooking equipment at all is a microwave at work or do you have access to cooking facilities at home?

I struggle to get more protein because I'm not a massive meat liker, so I do rely on protein products to bulk it up.

Arla protein yogurt for breakfast - 20g protein with fruit or cereal or whatever takes your fancy

I don't like milky type shakes so I have a clear whey protein drink throughout the day - 25g

Some form of chicken or eggs for lunch - 15-20g with salad and hummus for fats

Usually chicken (breast or thighs) for dinner, 150g is around 30-35g protein. With veg and potato/sweet potato/whole grain rice.

Should get you to around 100g

Do you eat fish? You can buy pieces of cooked salmon as an example which is good cold, maybe in a wrap with some veggies?
Otherwise just have cold chicken breast, again in a wrap or on some salad.

You can use the free version of My Fitness Pal, to calculate your protein as you go through the day - then you know how much you need to eat at dinner and snacks.

It doesn't have to be cooked at work, lots of cold choices:

Tuna, hard boiled eggs, chicken, prawns, quinoa, smoked salmon, salads including the above and topped with pumpkin seeds

Things to heat:
Lentil soup
Chicken soup
Omelette
Poached eggs using microwave egg poacher

Personally I wouldn't go down the drinks and bars route as I don't like all the other stuff in them. You could also try higher protein bagels/wraps.

Warburtons do protien bread, you can also buy protein bagels and wraps, protein pancakes, protein porridge, yogurts, puddings, clear whey juice drinks.

170g of black beans is 15g protein.
Add a tin/s of any type of bean or lentils to your soup or stew. Both microwaveable.

A nice wrap is humus with cubed beetroot, grated carrot, feta and rocket leaves.

20g cheddar eaten with an apple is a good satisfying snack.

A breakfast of half a can of baked beans on 2 slices wholemeal toast with 2 poached eggs is roughly 52g protein. Half of that is still a good amount. If you mixed some avacado with a tiny bit olive oil and seasoned to use as butter you’d add healthy fats too.

I follow Danielle the Dietician on Instagram and she often posts ideas for simple, quick to prepare high protein meals.

I don’t use any supplements to get 100-120grams protein a day. Mostly through meat - chicken or beef for two meals a day. I also swap out bacon and sausage for the turkey or chicken variants.

Babybels, cottage cheese or yoghurt for dairy.

Some bread products have good protein - my bagel thins have almost 5 grams!

Eggs, always! i mix cottage cheese in for scrambled eggs!

I also like processed meat snacks like fridge raiders (but I know not everyone approves!)!

Imho, OP wants to get a guaranteed amount of protein for health reasons, on what is a fairly low volume diet due to Mounjaro, they would be better getting a wide range of essential amino acids from natural food - like chicken, turkey, beef, pork, white/oily fish, eggs, dairy, nuts, seeds and pulses; but not highly processed meat, like bacon, sausages, etc. I haven’t looked at all protein yoghurts, bars, etc; but the ones I’ve looked at tend to contain whey, or casein basically?

(DD has a metabolic disease, whereby on a normal diet, she is deficient in protein - like there is no tryptophan detectable in her blood, although she is low in quite a few essential amino acids. She has to see a metabolic dietitian, and they set a target of how much protein she needs to eat a day. Their advice is to eat the wide range of protein as above in natural foods; not protein yoghurts, bars, etc. You can find online how much protein the average person needs to eat, based on their weight and age. Older people tend to need to eat more protein, than they did when they were younger)

I have all the normal cooking facilities at home but only microwave at work and kettle.
I'm meant to eat 1 gram per lb of weight that's why I calculated 100 grams.

Ooh that's very useful thank you!
This is why I love Mumsnet I wouldn't have even thought to do that.

*Edit for autocorrect error.

It's really tough to get the right amount of protein I have been trying for weeks and I can't do it within the calories. Today I have stocked up on protein yogurts. Three a day will give me half the daily allowance, and half the calories but what can you do? Now I need to up the fibre so will be adding chia seeds to them and whizzing in the blender.

That would indicate that you're 45kg? Is that right?? Or do you mean 1g per kg of weight?

Oh sorry I do!!
I'm 92kg so was rounding to 100 for a bit extra.

Well that's a relief, because you were going to get a lecture on taking WLI unnecessarily and how perilous it could be for your health!

As a veggie this is a constant battle for me - adding greek yoghurt to my porridge, snacking on babybels and using low fat soft cheese instead of butter type spreads all helps. I do love the Lidl protein puddings too - and their protein pop crisps which are about 10g of protein for a bag which is pretty good.

Willpowders protein powders are my choice. There's nothing bad in them.

I'm eat mostly veggie (I eat chicken, ham, bacon only). So historically I've struggled with protein. I did a PT session at the gym and he strongly recommended lidl protein dessert pots. I tried them thinking I'd hate them (not a fan of protein added items). Oh my gosh. The vanilla is delicious. Tastes like egg custard and is a lovely thick consistency. I eat 2 a day and have been for 3 months now, can't see me getting bored any time soon! They give me 40g and I usually manage the other 50-60 between my lunch and dinner. I'm 68kg now (from 107kg), and aim for 90-100g protein.
Good luck 😁

https://www.lidl.co.uk/p/milbona-high-protein-pudding-assorted-vanilla/p150741 is the one I get. There are others too. Much cheaper than the branded ones in other supermarkets.

Per portion Milbona high protein puffing is 9.6g sugars, which is high. Look at the ingredients.

Better to stir a spoon of peanut butter through Greek yogurt. Add nuts or seeds for crunch.

I meant 10g of cheddar above, not 25!

I wanted to manage my protein needs all through diet, but found it next to impossible. I realised since starting mounjaro quite how low my diet was in protein. It's much better now, but still lower than ideal, and the reduced amount of food makes it tricky.

I am veggie, so already cut out two major sources of protein in meat & fish. Plus I really dislike the taste of all sweeteners, so protein yoghurts, most bars and a lot of clear whey/protein drinks are right out.

Can you take a thermos to work so you have a hot soup - spicy lentil, chicken or beef broth? Soups are also great for getting in extra liquid if you struggle to hit your water targets as well.

I add Greek yoghurt to my morning smoothie or muesli. I snack on little pieces of cheese and hard boiled eggs. Those travel pretty well in a lunchbox too.

I eat eggs, beans and lentils and tofu/quorn so try to ensure a decent amount of protein for dinner. But I also caved and protein bars and powders,

I struggle too

Greek yoghurt for breakfast

Work
Midmorning- 2 hard boiled eggs

Lunch - shredded chicken salad or prawn salad

Babybel midafternoon

Normal dinner

Haha no problem - tbh I think I was born heavier ;-).

Thank you for the ideas on this thread - hopefully others are finding the ideas useful to.

The idea of stiring stuff into yoghurt is a good idea - I really can't stand peanut butter though, urgh. Are there any other ideas for this?