Increasing my protein intake

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Wondering if anyone had any tips on getting more protein into my diet while remaining calorie deficit?

Unless I’m missing something, I think the only way to meet my daily target (about 100g) would be to eat lean meat and vegetables every meal (which will get a bit dull and so not sustainable long term) or drink protein shakes (which I tried yesterday and made me want to 🤢) .

I try to get protein into every meal/snack, but still not getting there most days. Typical non meat meals feature eggs, lentils, cottage cheese, and snacks are very nut heavy.

Any tips??

I start the day with a smoothie made with cottage cheese, protein yogurt, chia seeds, flax, oats, lime juice, and berries. It’s about 50g protein and then allows my remaining 70 to be split over 2 meals.
i eat black pudding 3 times a week. Not everyone’s cup of tea but nutrient dense and decent protein.

I use a Huel black often, it’s 35 g of protein. You can also get clear protein drinks.

be careful with nuts, they are very calorific.

Where have you got that you need 100g of protein a day? Do you weigh around 130 - 140kg or are you a competitive body builder?

Protein shakes are revolting, Huel is even worse.
I use a chocolate protein powder that I mix into yoghurt and add some nuts and a bit of almond butter, I refrigerate it overnight so it doesn't have the funny taste. There are also protein mousses you can buy in Aldi and Morrisons that actually taste quite nice and allegedly have 20g protein . They are huge so I generally just have half and store the rest in the fridge for the following day.

A recent radio 4 programme suggested that we need 1.2 to 1.4g of protein per kg of weight. Towards the higher end as we get older.

I tend to hit around 60g on a good day. I'm also a veggie so meat and fish are out. So im following with interest for ideas.

Greek yogurt is a great source.

It is 1g for every kg of weight is recommended, and I am fairly sure you know she is not a competitive body builder,

Go on YouTube and search high protein meal prep, or high protein recipes, there are some great ideas.

Beans beans beans. Make Dal, or bean salad, refried beans, bean based chilli

Everything I've read recommends about 0.75g per kg of body weight. Any excess gets stored as fat or else you pee it out, and prolonged over consumption can knacker your kidneys.

Thanks for all the ideas. I like the idea of mixing protein powder into yogurt - might disguise the taste. I also make my own yogurt so will strain it longer to make it higher in protein.

Makes me think that my pre-Mounjaro (when I started paying attention to fibre intake) must have been truly awful!

Yes it is all over the place, I just googled and it seems to go from 0.75 to 1,2, depending on which link you click on.

Some protein powders are awful. I find WOD (mohito flavour!) bearable.

This was the programme I heard last week. www.bbc.co.uk/programmes/m0026vsm

I’m training hard to continue to build muscle pre-menopause while using MJ, so aiming for >100g a day. It’s working - I’m down 9.5kg in 8 weeks but much stronger and slimmer and the scales say body fat is down several percent and muscles are commensurately up. I feel better than I have my whole adult life, despite being still 20kg from a healthy BMI.

But yeah, it’s grilled chicken and veg all the way. Plus protein bars, shakes, Huel black powder. Low fat quark. Seeds, crispbread made of seeds. Nuts. A packet of silken tofu with soy sauce. Bean casserole. Sashimi. Miso soup. Boiled eggs. Hummus. Chicken soup.

Do you have a professional trainer helping you to build muscle? It's extremely difficult while in a calorie deficit. Your muscle % will have increased due to fat loss, do you have evidence that you have gained new muscle?
I only ask as there is some weird stuff around about WLIs, protein and muscle. Lots of people are losing muscle because they don't exercise at all and/or are losing weight too quickly. But if your weight loss on mounjaro is steady and healthy (1/2lbs per week) and you exercise regularly there shouldn't be any significant muscle loss or any need to eat 100g of protein a day. If you personally have a specific training and body recomposition plan that's cool but most mounjaro users don't and are stressing themselves about protein intake for no reason at all.

Full fat Greek yogurt

Skyr

Babybel light

Tinned tuna / mackerel

Black eyed beans / taco mixed beans / baked beans

I find if I mix my protein powder with milk it tastes like a milkshake and also increases the protein. Can add vanilla syrup, banana, etc too.

As much as I agree some of your points, I do disagree you shouldn’t lose muscle. And I feel your point on you shouldn’t lose muscle if you lose at an incredibly low level of half a pound a week rather redundant, very few people are losing at that tiny level.

an example being, I had over 7stone of muscle at 15 stone. I cannot maintain 7 stone of muscle at my target weight of 10.7 stone, as clearly I have a skeleton, need to carry some fat, and water. As such I need to lose muscle as well as fat.

so if I aim for the ideal of 4o percent muscle, then I need my muscle to be just over 5 stone, at 7 stone I’d have nearly 70 percent muscle.

so having lost 3 stone, I’ve only lost 5 or 6 lbs of muscle, as I eat my protein and exercise, but I’m fully aware that will change. What’s important is focusing on not just the right percentage of muscle, but that that muscle is strong. As there is more to muscle than simply its existence.

I manage 100g of protein sometimes (usually between 80 - 105) and am not a professional body builder but am a middle aged woman training three times a week and losing weight (slowly). I don't take any supplements but get it from a balanced diet and being a bit careful with food choices.

This was what I ate on Tuesday when I had 107g protein.

Breakfast - egg wrap with salmon, small banana, 2 x espressos

Lunch - Tuna bake pasta (home made, leftovers from the previous day)

Dinner - Baked potato with baked beans, prawns (I didn't think it would go but it did!) and a careful portion of grated cheese. I also weighed the potato and butter.

Calories: 1677, 107g protein, 30g fibre, 156g carbs.

Monday:

Breakfast: 3 crumpets with cheese and Marmite, coffee, an apple.

Lunch: Chicken and veg ramen

Dinner (bit of a funny one as I have a yoga class at 7.45 so I have have two small meals, one before about 5pm and one after) Banana with Skyr yogurt (before) Cheesy scrambled egg and cherry tomatoes on toasted rye sourdough after.

Calories: 1679, Protein 108.5, Carbs 156.9, Fibre 20g (bit rubbish but can't be perfect every day).

If OP is 100kg in weight then her TDEE minus 500kcal will be realtively high.

I manage around 70g of protein on around 1200 -1200 kcal. Greek yogurt with fruit and seeds for breakfast or an omlette on sunday, chicken breast or salmon fillet with veg or veg soup or left over and then whatever I make for family dinner with fewer carbs for me is the general jist.

Not half a pound. 1/2lbs ie one or two pounds.

A bit less at the weekend, more like 80g and 1700 cals, 25g fibre.

Saturday:

Two crumpets, cheese, marmite, butter (carefully!)
Caffe latte

Toasted rye sourdough with mushroom pate, mushrooms, truffle oil (yes, I like mushrooms) egg, but of grated cheese, celery, cucumber.

Sea bass fillet with herbs and lemon, lentil ragout, broccoli, carrots.

Glass of prosecco with limoncello in, Wispa gold.

Sunday:

Bacon butty and caffe latte, banana

Same lunch as Saturday. It was really nice.

Sausage and veg casserole, baby potatoes.

Snack - Tea with milk and one sugar, rich tea biscuits

How many grams of fibre in that?

I eat approx 110-120g of protein and 1700 cals per day. Every Meal and snack needs to focus on protein, or you won’t hit the goal. One pasta-heavy dish will throw off your numbers. An example of yesterday:
breakfast: 40g oats made into porridge, 30g ‘cinnamon cereal milk’ protein powder, berries
snack: 2 boiled eggs
lunch: 140g tuna patties, 100g rice, 50g 0% yoghurt (in a sauce), veg
snack: high protein crackers with sliced turkey
dinner: White chilli chicken, 100g rice, veg, a clementine, 1 mini Easter egg
post-workout: 100g cottage cheese, 50g fruit

Im never hungry and am the strongest and fittest I’ve ever been after having 3 DC.

I eat pizza and popcorn every Friday night for movie night with my family, so I never hit my macros on Friday. I also sometimes share a croissant with my DH on a Saturday morning if we have enough money to go to a cafe.

Also, I recommend Mama Tenny on YouTube for high protein, low-cal meals. She’s in her mid-60s, and is super fit and healthy. Her recipes are very realistic and I cook them often for my family. Her workout schedule is not realistic for me, as I have 3 very young DC, but I find her really inspiring.

My DH subscribes to her son on YouTube, that’s how I found her!

https://youtube.com/@mamatenny?si=MOdOajCWibib9TRo