Right. Who's eating enough protein?

[Mounraine]

This is a real struggle for me, but I see plenty of people achieving it.

Would you mind sharing how you do it? I'm thinking, share and discuss:
a) How much protein do you think you need and how have you calculated this?
b) How much of which protein sources are you consuming in a typical day?
c) How many grams of protein is this?
d) Any other considerations?

Here's a great day from me, but still only 66g of protein:

a) How much protein do you think you need and how have you calculated this?
I just go with the blunt rule of thumb of 30g per meal so 90g a day.

b) How much of which protein sources are you consuming in a typical day?
Breakfast 13g of collagen and 110g of Full Fat Greek Yogurt.
Dinner 93g salmon fillet
Tea 120g chicken strips in bread crumbs and high protein wrap.

c) How many grams of protein is this?
Breakfast 18g
Dinner 20g
Tea 28g

d) Any other considerations?
I try to eat at least 80% whole foods.

I get most of mine from a protein shake, chicken and steak

And how much protein is that @Hayley1256? I just worked it out but MN's delete button went crazy and deleted it(!). I think I got it to only about 75g of protein.

I was advised to aim for 1g per kg body weight. I don't always achieve it but always over 100g.

Breakfast
All bran-50g
Strawberries 125g
Protein shake 30g
Skimmed milk 105mls
Protein =30g

Lunch
Wholemeal wrap 41g
Chicken pieces 130g
Salad 80g
Grated cheese 20g
Extra light mayo 20ml
Protein = 41g

Dinner
Beef brisket 157g
Roast potato 49g
Mixed veg 72g
Protein = 49g

So today I've had a 250g steak (55g protein), 250g of chicken breast ( 62g protein) and 4 eggs (30g protein). Not had a shake today but the Huel ones I have contain 34g protein

I drink protein water drinks from MyProtein every day which are 20g each. I got the mixed box first with 10 flavours in so I could try them out, then buy the big pot of the ones I like, which I recommend. They're about 80 calories and mostly just taste of squash. I have one a day.

I'm placemarking for ideas as I'm struggling with this, in fact I'm often struggling to eat much at all as the suppression, even on 2.5mg, is so strong. I'm finding it hard to drink enough water too.

https://www.myprotein.com/p/sports-nutrition/clear-protein-variety-pack-10-servings/14915129/

this is the mixed box (I promise I don't work for them. Just an easy way to get in the protein and drink more- I hate water)

My personal trainer has set me a target of 105g per day. I’m not looking to lose weight though and don’t have a calorie limit as such.

Breakfast tends to be Greek yoghurt, mixed milled flax and chia seeds, chopped banana and some berries. Or 2-3 eggs scrambled, mixed before cooking with cottage cheese, served with baked beans, that’s a really high protein breakfast.

Lunch is usually a protein bagel or wrap with a tin of tuna or some sliced chicken, grated cheese, with avocado and salad.

Tea is something like a chunky fish and vegetable stew, or a large piece of salmon with jacket potatoes, salad and cottage cheese. I’m currently going through an obsession with this Taco Bowl recipe.

Snacks for me consist of:
Turkey wrap - sliced turkey rolled around a strip of cheese and a small dollop of mayonnaise.
boiled eggs
almonds/cashews and dried cranberries
apple slices with peanut butter
air fryer paprika roasted chickpeas
popcorn
salted edamame beans in their pod
babybel cheese.

Sorry just seen this is in the weight loss injections section, I though it was just in Chat!

It’s dawning on me that this is possibly only achievable if you’re drinking UPF shakes and eating at least two portions of meat a day.

Going to follow this thread as I think I have very very little.

F

Yeah I think it would ve very hard to do without meat/poultry. I like the huel shakes as a meal replacement and tend to have them on days I don't have meat

hi @Mounraine i’m adding chia & flax to everything ! Have seeds & bean mix thing I’m adding to my salad. I am having shakes but make my own with free soul vegan protein powder (also add to yoghurts porridge etc) 4 table spoons a day adds 40g . Eating lots of eggs

Jack Mosely I food noise book suggests aiming for 60 g at least along side strength excercises. I’m not counting but know I’m hitting this at least, more most days.

was failing to get to 1g/kg but this felt more realistic for me!!

Easilly.
I am like 55 to 60 lg so normal steak or a lot of fish which I love and any food around it is 55 to 60g what is ok for me :)

I don’t pay it any attention. I’m wasting better than I have in over 30 years. My body is not bothered about not hitting a protein goal.

I don't think that's the case - nutracheck says I'm on 1200 calories 120g protein 36g fibre today .Disclaimer 10 grams is collagen powder & 20g is unflavoured/unsweetened whey powder but I could replace with 0% Greek yogurt for the same calories/protein.

i made a smoothie for breakfast, cottage cheese (300g is 34g protein) salad for lunch & I had 0% Greek yogurt for dinner (weird I know 🤣 but 300g is 31 g protein)

Hmm. NutraCheck says 300g of Greek yogurt is more like 16g of protein, but google agrees with you at twice that. (However no way am I managing 300g of yogurt a day!).

I do all the adding seeds and cheese and beans to increase protein but it doesn’t touch the sides when it comes to protein.

Im not sure I would want to eat so many eggs and so much meat, especially red meat. I need to have a good think.

Fage 0% is 10.3g protein per 100g - it's higher than most!

Hmm. NutraCheck says 300g of Greek yogurt is more like 16g of protein, but google agrees with you at twice that. (However no way am I managing 300g of yogurt a day!).

I figured it out. This discrepancy is because I buy Greek Style when there’s no Greek yogurt available.

I also struggle. I don’t eat meat and I try to avoid upf although I do not follow that religiously at all, I just try to minimise in my choices so I do try to avoid protein supplements.

i find both pulses and eggs kick off my mj side effects (hello sulphur burps!) so my main sources are limited to cottage cheese, Greek yoghurt and tofu. I do eat fish but I don’t love it.

if I eat my full calories I hit about 80g per day. If I am off my food and too suppressed I am less cry to get to 60g.

@myladyjane i would love to see a sample of an 80g day if you have time. We seem to have a very similar approach to our diet.

@Seahorsesplendour i know Zoe Nutrition also bucks the trend in so far as saying current guidelines are wrong. I find if I’m mindful about fish, seeds, mozzarella etc. I can hit 60g.

My bariatric nurse said around 60g is enough, she said not to listen to people/media who advocate for these high amounts. Unless you are on some sort of training programme of course but for the bog standard health need and weight loss, its enough. 1g per 1kg or there abouts.