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?

So stick to the unflavoured whey protein isolate. Can blend with fruit. I’d never touch the bars but will have shakes. In terms of being bad, it’s the same as having a sugar free sprite (in terms of artificial sweetener). The bars are too low in protein for me to bother with.

I tend to only eat 2 meals a day, fruit and Greek yogurt with added collagen and chia for breakfast (this is nearly 50g of protein)

How much are you eating to get 50g?!

Also collagen doesn’t count towards protein targets.

This is great - I have this every morning with lots of berries and a bit of honey and chia seeds. It’s 30g protein by itself. https://biotifulguthealth.com/products/biotiful-kefir-protein-original-250g

I add protein powder to it too and often whizz it up with splash of milk and frozen berries and it’s so delicious and about 55g protein! Best breakfast ever!

220g yoghurt (half the tub), plus the collagen and the chia, plus the small portion of granola I add for crunch comes to 47g.

I do count collagen towards my protein goal (although it's a pretty small proportion of it) as despite being an incomplete protein - it's missing the tryptophan, tryptophan is in the dairy, nuts and oats in the rest of my bowl so turns it into a complete protein.

Your protein requirements should be based on your lean or target weight. The protein is to mainatin and increase your muscle, you don't need to eat 'extra' protein for the excess fat you are carrying and trying to lose.

Some easy protein wins...

Lidl smoked tofu, 100g is 13g protein and 100kcal. I airfry small cubes to add to salad/ soups (like little protein croutons)

Biotiful Kefir protein yoghurt is 30g protein per 250g tub.

Tinned lentils, chicken peas and beans, frozen garden peas are all good ways to sneak some extra protein into meals.

I just want to eat whole foods as much as possible.

“eat food. Not too much. Mostly plants”

It’s very hard (impossible?) to get enough protein with the following constraints

a) mostly plants
b) calorie deficit and
c) no protein powder

You don't need anywhere near that amout of protein.

Probably not to maintain muscle - especially if lifting. If you want to gain muscle would need 100g depends on priorities