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?

It’s confusing. I see so much menopause advice advocating for higher quantities.

I aim for 140g per day and am happy as long as I reach over 100g as a minimum. I don’t do shakes and for the most part, avoid processed foods.

Yesterday I had Greek yoghurt (200g) with fruit and collagen powder - 30g. For lunch I had a had a hamburger wrap with minced beef, cheese etc - that was a huge 51g
https://www.tiktok.com/@barbhomekitchen/video/7411497586911137057?lang=en

For dinner, I had chicken thighs with roasted peppers, avocado and cottage cheese (I love the stuff, go through tons of it!), that was 63g.

Thats a total of 144g of protein which didn’t feel much effort

I don't drink any protein shakes or anything like it and I get 80-100g a day from just food.

I agree with this this, 'enough protein' and 'over 100g of protein daily' are two different things.

I aim for 130g but am doing strength training at least 3 times a week and trying to gain muscle.

I eat a lot of eggs, turkey bacon and Warburtons protein bread at breakfast plus a collagen shake.

Lunch I'll have a chicken breast or tin of tuna on a big salad.

Dinner varies, chilli, stir fry, low calorie sausages and mash etc.

Have a protein bar as a snack a Greek yoghurt or Kvarg for pudding.

Would find it really difficult if I didn't have some meat for each meal plus the collagen powder and protein bar.

Oh and egg whites! If I have scrambled eggs or an omelette I add egg whites as v low calorie and high protein. Quite expensive though.

Because my portions have decreased I am struggling through food alone. Which is why I have a clear protein drink, like the ones linked above.

this was yesterday - 1434 cals / 108g protein
not enough fibre as I’d like but I’m working on it!

Lunch - tuna jacket with salad topped with seeds
dinner - beef koftas, pasta and cheese
snacks - Babybel, Rice Krispie square, clear protein drink and protein yogurt

When I was researching it in any case, I was reading across several sources that your body can only absorb or effectively intake/process a certain amount of protein in one sitting or one meal. So as above 63g in one meal is pointless, I was reading about figures of about 20-25g per meal

I like to aim for around 15g per meal with snacks in between

I am aiming for 130g per day on 1440 kcals and I always exceed this target easily. I eat a lot of fish, eggs, chicken thigh, skyr, lamb and beef steaks, and random things like cheese or liver and bacon. I start with logging the protein I need to get to my goal and whatever calories are left over go on non-starchy vegetables and dressings.

Eating enough protein definitely keeps snacking and hunger at bay for me. I aim for at least 100g of protein, otherwise I feel hungry. Good to get some alternative tips here, as my own choices get a bit monotonous!

Generally this is what I have:

Breakfast is:
Porridge with milk - 9.5g
One egg - 6g
100g of zero fat greek yoghurt - 9.8g
Raspberries - not worth counting
Total: 24g

or I have a wrap:
Ham 2 slices - 8.8g
Protein Wrap - 9.6g
Hard boiled egg - 6g
Salad - not worth counting
Total: 24g

Lunch
Soup or wrap - again aim for 30g protein and will add chopped chicken or ham to achieve that.

Dinner:
Combination of meat / fish or vegetarian meat substitute and veg - usually 30g

So, I'm generally getting 80-90g from proper food. I'll also have a snack of a protein mousse / pudding thing, which is another 15-20g - depending on which one I have. Or if I've done better on the real food front, it might just be a protein bar, which is about 10g or some greek yoghurt and fruit - again about 10g.

Thank you to the posters who responded and spelled out exactly how they get enough protein. It’s really helped me understand.

It’s been very helpful reading most of the posts. I’ve decided that for me personally large amounts of UPF or meat is not a decision for me at the moment. (Also, honestly, I am not sure I can afford it). I’m reassured that the 60g+ I’m managing is sufficient and I’ll keep meat-eating to my lifting days.

@Mounraine tofu and quorn are high protein and not too pricy. I find that a good way of replacing meat and still hitting my goals.