macros, how do you get your protein?

[Blankiefan]

My tdee says i should eat 145g of protein per day. I get around 100g from food (3 egg omelette for breakfast, chicken salad at lunch and normalish dinners). How do I increase without messing up calories or using stinky whey powder?

I'm currently eating c.900-1200 calories per day which is lower than expected (tdee is 2130 but I'm trying to make the most of my current bout of enthusiasm.). I'm losing 2-3 pounds per week; getting towards 2 stone off with 5 to go. Plan to increase calories up to 1500ish when I need to. I'd eat another 200ish to increase my protein but not sure how.

Total Greek yoghurt
Nuts
I like protein powder as a shake
More meat/fish
Protein bar as a snack

I wouldn’t worry too much about hitting that protein target to be honest. I only consume about 60-70g a day, but have lost 3 stone since the start of the year. Protein is good as it keeps you fuller for longer, but it’s perfectly possible to lose weight on less than these crazy targets.

Also, it’s worth bearing in mind that excessive protein consumption has been linked to all sorts of health problems. You don’t mention your weight, but you definitely should not eat more than 2g of protein per kg body weight.

On calories that low, I’d be more worried about whether you’re getting all those other things you need like calcium, iron, fibre and so on.

Skyr yogurt.
Swap out one of your breakfast whole eggs for two whites.

I eat lots of white fish and salmon. Plus lots of eggs. I'm sure the quorn stuff has quite a lot of protein in them too.

Very difficult if you are only eating about 1000 calories a day. Don't worry about it - unless you are a body builder, you don't need that much protein.

145g of protein a day is too much. wtf?

Most women get by on around 40g's of protein with no problems. If a woman is lifting weights, she's advised to aim for around 60-70g's.

Too much protein can cause kidney problems and all kinds of serious health issues. Heart issues, gout, etc, etc.

You say you're existing on 900-1200 cals a day. Wow. That's way too low and, long term, that kind of calorie deficit just isn't sustainable.

But, you didn't ask for a lecture... ha! You asked about protein, and so...

additional sources of protein: I love tinned peas. My personal fave. Second: tinned beans. Chickpeas, kidney beans, borlotti beans, black eyed peas, butterbeans. Seriously. There's almost 12g's of protein in a normal tin (300g) of processed peas. 12g's, costs 30p. cheaper than chicken breasts, certainly.

Tofu