How do you reach 100g protein on weight loss injections?

[tryingtobesogood]

Hello all

I have been on MJ since last year, had to come off for a couple of months due to side effects and am now back on at 2.5 and planning on staying as low as I can.

anyway, my question to you all - how do you get 100g+ of protein each day without having protein powders or food enriched with protein. I can’t use any kind of supplement because it triggers gastric issues (nausea sweating, the shakes!!) so I try to have as much protein naturally as I can but it’s hard. I usually have a couple of hard boiled eggs in the morning, tuna at lunch and chicken or salmon in the evening but only get to about 70-90g.

what can I add to my salads or yogurt or as a snack without going over my calories?

Almost impossible I'd say. My DP has been trying to have over that and rarely manages is. And that is with a protein shake !
Basically you'd need to go onto a carnivore style diet so do not eat anything that isn't a protein. Eggs are good but you need to have more so 3 rather than 2. And then tuna and chicken are both good but you need to have a bigger portion and cut out any carbs probably.
Without the protein supplementation it will be very difficult. Have you tried other forms of powder? So there's clear whey which can sometimes be better and also vegan ones if it's the whey which bothers you. I wasn't sure what triggers the nausea

Hi op, I found the easiest thing to do was use Google AI and ask for a weekly menu planner to reach 120g of protein. It showed me that I needed to increase my portion size of chicken or salmon etc and gave me snack ideas based on my likes.

100g is quite a high protein target, is there something you are training for that needs it that high? Or is it a GLP1 recommendation?
You are getting plenty of animal protein and that tends to be lowest calorie to protein ratio so could just up the quantity. What yoghurt are you having? Could you swap to higher protein version?
can you swap carbs (if you have them) for pulses so you get protein and carb and fibre in one go?

Chicken breast is about 30g of protein each. So have one for lunch and one for dinner and that’s 60g. Add in 2 egg whites for breakfast and that’s 72g. 150g prawns for 34g and you hit 105g protein for 540 calories (ish)

100g is the minimum recommended protein for someone weighs 133kg. Thats the minimum at 0.75g/kg. If OP is on WLI then it’s likely she could be this weight. The minimum DRV is also higher if over 50 to prevent sarcopenia.

I had a session with a personal trainer and she said I should be in 150gs a day as a post menopausal woman which seems very high to me, with suppression from MJ I would struggle to eat much else.

Seeds? Chia seeds or similar?

I thought it was supposed to be a gram per kilogram of weight.

Chatgtp calculated just now that for my weight (96kg) and to maintain muscle while losing I should have 110-120g a day.

chia seeds sound good, I can have those in my yogurt. Maybe edamame beans added to salads?

I haven’t tried any powders, because the protein yoghurts are enough to make me very ill, so I haven’t spent any money on something that potentially has bad side-effects for me. One protein yoghurt will finish me off for the day, and I just can’t afford to miss that much work because I’m in the bathroom so much.

it’s quite frustrating because it would be such an easy way to up the protein, but I guess my body has other plans.

this guy gives you daily, healthy menus high in protein and 1500 cals per day )don’t know what your target is)

https://www.instagram.com/adamhoad_coaching?igsh=ZTgxd2htMTFtZzll

there are many accounts on instagram that provide healthy weekly menus high in protein, do a search and then they’ll keep coming on your algorithm.

Have you tried collagen? I can’t stomach protein powders but the collagen has been fine. I have 30g in my morning coffee and it’s tasteless but means I’ve had 30g of protein before my day has even started. Other ways I sneak protein in is a grenade bar (20g), but be careful not to have it too close to mealtimes because they’re filling, and you may struggle to eat the actual meal. Babybels (4.5g each) and actimel drink (3g). 2 babybels and a 100ml actimel adds 12g of protein and can be had as a snack. It all adds up.

So you need to average 35g protien per meal if you are eating 3 times a day, or if you are having protein snacjs then the meal can be less

35g protien would be 5 eggs - that's a lot to manage!
But there's the same amount in abour 110g chicken or most other meats (fish is a bit lower so if you have tuna or salmon bump the ampunt up to 150g).

Sample staering structure for a menu for 100g protien

Breakfast - 3-egg omelette made with 50g lean ham
21g protein 234cal + 12g protein 63cal

Lunch - 100g chicken with 75g broccoli
31g protien 165cal + 2g protien 25cal

Dinner - stir fry with 130g beef and ½bag supermarket mixed stirfry veg
31g protein 300 cal + 1g protein 75cal

Total so far excluding any seasonings carbs and snacks is 98g protein and 812 calories - obviously you can add a bit more carb and veg and other ingredients for flavour and interest so long as you don't go overboard, perhaps a few nuts in a mid-afternoon snack, to reach your target nutrition amounts. The key is to fix the meat amount first and then add other stuff as needed.

High protein cooking is like the total opposite of the "mumsnet chicken" frugality where a small amount of meat is stretched to more servings by adding other stuff. You need to cut out more of the other stuff, retaining only what's needed for getting a good taste.

how about clear protein? I can't stand the regular powders, but I dilute the clear protein in a lot more water than they recommend, and that works fine.

Low fat Greek yogurt

Chicken breast

Prawns (you can eat a whole bowl of these with lemon juice and coriander for a lot of protein and remarkably low calories. I add some raw baby carrots for fibre as a side.)

Edamame

I have bigger portions of protein - two salmon fillets instead of one etc.

I do have a clear protein drink as a top up. I cannot stomach the thick ones as they upset my stomach too.

Ask chatGPT to make a up a meal plan for you with foods you enjoy.

example (picture)

A lot of nutritionists and exercise scientists don’t agree with 100g + protein per day- it’s now bandied around like it’s gospel, but it’s difficult for anyone to achieve, let alone someone on a GLP1! You are going to be massively deficient in other areas if you aim for that amount because you won’t have any room left for other food.

I’m 46, strength train multiple times per week, have built significant muscle in the last few years, and eat nowhere near that amount of protein.

i must say I don’t particularly think about protein. I usually eat pescatarian with plenty of veggie days. Varied diet, mostly plants etc. I think eggs cover a lot of ground. Unless you’re aiming for a body building award or something I wouldn’t worry.

You can buy bottles of egg whites which are great to add protein for minimal calories. Add to scrambled eggs or omelette.

Cottage cheese another good one. Add to whatever you fancy or whizz in a blender and use it to make a yoghurt bowl

Tofu - use the silken one to make a pasta sauce.

Why not ask CGPT for menu ideas? It’s brilliant for stuff like that.

I add flaxseeds and chia seeds to Greek yoghurt and fruit. I eat eggs or tuna mid-afternoon. My dinner is usually meat, fish or poultry with a salad and a small portion of carbs. If I wanted more protein I would add hemp, sunflower or pumpkin seeds to my salad, some of these seeds add up to another 10g per 28g serving.

One of the reasons that pushing high amounts of protein has become standard in the fitness industry is because it naturally pushes out other foods and means that overall people will eat fewer calories without feeling deprived - it's much easier to aim for a target of 'eat more of X' than it is to 'eat less of y'.
When taking a weight loss drug you do want to make sure you eat enough protein so that your weight loss isn't too much muscle, not least because that would likely lead to long term weight regain. But you need to take the standard recommendation that your coach is giving you and adjust it to your body. Not everyone's digestive system can tolerate large amounts of protein, so for some people their targets have to be lower.

Things you could try as mentioned above; edamame beans are good as snacks, as are mini cheeses, seeds and nuts. Nuts don't have as much as some people think but they do have a lot of nutritional benefits. If you eat red meat, lean red meat is an excellent source, I usually make a low fat beef chilli with lots of beans and veg and keep it in the fridge so I've got it as a convenience meal, to just microwave a small portion instead of snacking.

which yoghurts did you try that disagreed with you? I would recommend trying Skyr as they are naturally high in protein (no powder or other protein supplement addded). They are 15g per pot and I add nuts and seeds to bump up the protein content.

edit for typo

Got to be honest I don’t find it a problem as long as I prioritise protein with every meal. I don’t bother with potatoes, rice, pasta, or bread anymore or very rarely and I stick to protein and veg, salad or fruit. It’s hard some days but it’s doable. For example my dinner yesterday was two skinless salmon fillets with broccoli and cauliflower. That’s nearly 50g protein on its own.

Hi op, have you considered edemame? I eat these for their dual fibre and protein content. Have them with boiled eggs and some smoked salmon.

You get 13g of protein and 6g fibre per 100g.

I'm not on wli but I'm menopausal so look at this stuff a lot!

Sadly eggs really don't help. An average size egg has 6g of protein. If the advice for menopausal women and women on WlI is 1g per ideal pound of bodyweight, eggs do not really cut it.

My ideal bodyweight is 136lbs. That's a lot of protein!