Promised I'd come back, and now I finally have some time. I'm not sure people are interested in what I eat to get to 150 g of protein a day, what sources provide good info about building muscle, or both - so I will provide suggestions for both.
In full disclosure, for the last few years, I have participated in a program called Master My Macros. It's run by two Aggies, and I've had great success. This program is really what got me focused on protein and weight lifting. I would encourage anyone who is interested to check it out. It's geared toward women, but I know they have many male clients who have been successful.
As far as what I eat, most days it's the same things. I don't supplement with flavored protein powders (can't stand them), but there are a few specific "protein-enhanced" processed snack foods that I like (and I've pretty much tried them all).
I target about 1500-1600 cal/day. My BMR - which I STRONGLY suggest everyone get an estimate of via something like an InBody scan - is around 1400-1450 cal. Since 1 g of protein is 1 cal, I eat 600 cal of protein a day. The rest is divided between fat (9 cal/g) and carbs (4 cal/g). Depending on my goals, I may limit carbs to under 100 g per day, but there are lots of studies that show this exact ratio isn't important unless you are really trying to shred (like a body builder or fitness competitor).
Breakfast - overnight oats made with lactose free milk, Greek yogurt, and egg white protein powder. Lactose free milk and Greek yogurt are EXCELLENT sources of protein, if you can tolerate dairy. The filtration process used to remove lactose concentrates the protein, and Greek yogurt is a natural source. The only protein supplement I use is egg white protein powder (15 g/day in these oats) because it has no flavor and is so finely milled that it pretty much disappears in my oats. There is also no weird after taste and it doesn't make me belch (this is why I don't like plant-based proteins, like pea and soy). I sweeten and thicken the oats with a small amount of sugar free Jello pudding mix and add fruit (berries, apples, pumpkin), cinnamon, chia seeds, and a sprinkling of almonds. This gives me a good balance of protein, carbs, and fat. I'm most productive in the morning, so I need the energy to get me going.
As a mid-morning snack, I drink 1 cup of Mootopia milk with 3/4 cup of cold brew. I sweeten it with a little sugar free vanilla syrup, but this isn't necessary. I froth about 1/4 cup of the milk to make a foam/cream to put on top. I also eat 150-170 g of low-fat or fat free Greek yogurt (with berries and stevia, or sometimes honey). I say "Greek" yogurt, but these days, I actually prefer the Skyr or the Icelandic Provisions.
Lunch - 4 oz turkey, 1 slice low-fat (NOT fat free) cheese, a little mustard, and lettuce on lavash flat bread. I like the Atorias brand, and it's even better when I can toast it on my gas stove.
Some days, I eat a bag of protein chips (this is one place I can tolerate plant-based protein) and/or a protein bar. My favorite protein chips are the Natural Endurance nacho flavor. My favorite protein bar is the Fulfil salted caramel. Both of these are 150-160 cal and 14-15 g of protein (and relatively low fat, with no added sugar).
By lunch, I've usually hit 120 g protein (130+ if I eat the chips AND the bar).
Dinner is usually 4-6 oz lean protein (99% ground turkey, 97% ground chicken, 96% ground beef, chicken breast shrimp, or lean fish). I do taco seasoning, Italian seasoning, Greek/shawarma seasoning, or whatever other blend I have on hand. Sometimes I'll make a salad, or a veggie/riced cauliflower bowl. I use pesto, cheese, sour cream, hummus, tzatziki, chili garlic seasoning, Franks Red Hot, and sriracha as condiments. The goal of dinner is to hit my protein goal and limit carbs (I typically stick with protein and veggies). Sometimes I will make or buy a soup (I have recipes I can share, if you're interested anything I've mentioned. If I buy soup, I always add more protein.
I do occasionally have beef - usually filet or skirt steak. On weekends, I might make a two-egg omelette with a low-ish fat sausage (Sprouts has some really good ground chicken sausage), shredded cheese, low-fat cottage cheese, and 15-20 g of egg white protein powder. I sometimes have pork and salmon (I love salmon, but it is high in fat).
Other foods that I always have on hand: parmesan cheese (this has a shocking amount of protein), various low fat cheeses, pistachios, low fat cottage cheese, pretzel crisps (for when I'm craving something crunchy), a really good peanut butter (Big Spoon Roasters is amazing, and I sometimes add this to yogurt), LMNT drink packets, sugar free Jello pudding mix, dark chocolate (80% and above), low fat mozzarella cheese sticks, and prosciutto (I crisp this up in the oven at 425 and use it in place of bacon). I incorporate these foods when I want to mix things up a little.
I prefer lean protein and add my fat back with condiments. I will say, though, it is MUCH harder for me to hit my fat goal. I'd just rather have carbs than fat on most days. I most always cook my own food, but I recently tried a Kevin's Healthy Foods (the Korean Beef) because it had very good macros. It was crazy good (BF loved it, too). I have to be careful with fatty protein because it's really easy to exceed my fat goal but not get enough protein in. I also don't really like fatty meats.
As far as people to follow/learn from...after you start getting into this, I think you'll find that everyone is pretty much saying the same thing (and a lot of them are selling something). It's just a matter of whose personality and format you prefer (podcasts, Youtube, Instagram, etc). But here are a few I enjoy:
Layne Norton (IG and YT, he also did a great interviews on Huberman Lab and Jillian Michaels; his personality is not for everyone, but he knows his sh/t)
Dr. Gabrielle Lyon (podcast, IG, and she has a new book out - have not read it)
Absbyamy (IG - she is my favorite; she focuses on workouts/lifting for women, but she touches on food, hormones, and other things)
Cynthia Thurlow (podcast, but stick to her stuff about muscle building, protein, and menopause/peri-menopause; she sometimes has shady guests that like to scare people about "toxins"; she also shills a TON of supplements).
Fiftyfitnessjourney (IG - her body transformation is incredible)
Liftinglindsay (IG)
Sweetandspicymacros (IG - good for high protein food ideas)
Drstacysims (IG)
Fitafter40nutrition (IG)
Carolinedrury.fit (IG)
Mastermymacros (IG - I couldn't not mention them)
Drvondawright (IG - an ortho surgeon)
Gainsbypat is another good one on IG.
