I'm aware of good sources of protein, so I kinda know what to eat, but it's challenging to squeeze in enough meals/snacks to actually consume that much. I'm basing this on the "1 gram per 1 lb of body weight" guideline. Is that just bro science is it a valid mantra?

I'm only 145 lbs, but when I've tract the last few times I'm barely getting over 100g of protein in a day. That's with drinking a 30g shake. What are you guys closer to 200lbs consuming? Are you downing a can of tuna between each meal? Multiple shakes a day?

I eat 140-150 g per day (weight about 140) and it's not hard.

I eat overnight oats every day, and I add a little egg white protein powder to bump up the protein a bit. I make them with Greek yogurt and Mootopia lactose free milk, which are also high protein. This is about 33 g of protein.

(On weekends, I'll eat scrambled eggs, and I add egg white powder, cottage cheese, low fat shredded cheese, and maybe 2-3 oz of lean protein. I can make a 50-60 G protein omelet.)

Mid morning snack is a cup of mootopia milk mixed with cold brew - this is around 13 g of protein.

Lunch is 4 oz lean turkey with a slice of low fat Colby jack in a lavash wrap with a side of 150-170 g Greek yogurt (with fruit). The turkey and cheese is 38 G protein and yogurt is 17-19 G protein.

Dinner is another 6 oz of lean protein (usually chicken). That's another 39 G protein.

That's 140 g right there, and I can make up the difference with little things I add to the chicken at dinner. I also put a scoop of collagen powder in my coffee, but that's a terrible source of protein, so I don't really count it.

The key for me is eating bigger portions (4-6 oz) of lean protein.

150 g of protein is only 600 cal - not a lot of you are eating 1500-2000 cal per day.

I shoot for about 200 gms a day.

Breakfast is steel cut oats in skim milk with berries and chia seeds. And I drink a protein shake with skim milk.

Late morning I eat about 6-7 Oz of cooked fajiita chicken meat that I cook in bulk. Add about an oz and a half of LF cheese and refried black beans on a large tortilla (semi-healthy and high protein quesadilla).

Mid afternoon maybe several servings of jerky or non-fat, plain Greek yogurt with a scoop of protein powder.

Dinner is usually chicken, beef, or fish with several fried eggs.

That's a typical day for me. I eat other things as well, but that's the bulk of my protein.

It's not too hard between meat and eggs if you eat at normal times. My struggle is doing it while also 16:8 IF.

NoahAg said:

---

I'm aware of good sources of protein, so I kinda know what to eat, but it's challenging to squeeze in enough meals/snacks to actually consume that much. I'm basing this on the "1 gram per 1 lb of body weight" guideline. Is that just bro science is it a valid mantra?

I'm only 145 lbs, but when I've tract the last few times I'm barely getting over 100g of protein in a day. That's with drinking a 30g shake. What are you guys closer to 200lbs consuming? Are you downing a can of tuna between each meal? Multiple shakes a day?

---

That's plenty for your size. 0.7-1g per pound of lean mass is a decent target. More than that while trying to watch calories (assuming you are if you are tracking protein) probably does get pretty tough to manage.

I'm over 40 around 200 lbs, still strength train and condition at a good pace, don't struggle to do it and maintain a decent weight… I usually around 125g a day (aiming at the low end of the 0.7-1). I'd guess my diet is probably not much different than yours other than just more food at every meal.

My protein "shake" in the morning is 100-120g of protein. I have one virtually every morning less when I travel. Once I have that, I have 2-3 meals the rest of the day to hit about 90-120 more grams of protein, which is much more manageable.

I try and hit between 190-220 or so a day but exceed it a few days a week.

I can certainly see that. I eat a lot of the same stuff day to day during the week. Weekends vary a bit more. And I do get takeout periodically or eat out.

But honesty, I eat a lot of the same stuff because I've found things I enjoy and can stick with. It's actually pretty easy for me these days, and it's not like I'm eating bland chicken and rice meal after meal (I actually use seasonings and spices)

Glad you like it, awesome when nutrition goals align with preferred tastes.
Any issues with getting micronutrients in?

2 scoops of whey protein (64g)
2 Tbsp Peanut butter (14g)
Banana (1.5g)
Strawberries (1g)
Yogurt - usually high protein but not always (10-25g)
Oats (6-7g)
12 oz milk (12g)
Coffee 12 oz

It's about a 40oz concoction or more and takes me about 1hr or a little longer to finish the whole thing, unless I'm just really hungry or need to hit the road.

I don't eat a ton, but I do include fruits and veggies. Not a huge variety though. That and basic multivitamins. Also add in fiber powder for extra fiber as well. Helps keep everything running well.

Eat less fat. Eat more lean protein. Egg beaters. Chicken breasts (I prefer thighs), Greek Yogurt, Jerky, Whey Protein, Kirkland Protein Bars, Legendary Pop Tarts, Mootopia, Catalina Crunch, Barebells, Ham (steaks or cubes) and Low fat cheese.

100% this.

I have eaten anywhere from .8g to 1.2g per protein per pound of body weight while on a lifting program that pushes me pretty hard. I weigh anywhere from 220-240 pounds depending on my discipline.

I have not noticed any difference in my results while on the lower end of protein intake - I'm currently about 230 pounds and aiming for 184g of protein a day and am pushing my lifts pretty hard.

With that said, a normal weekday for me is a yogurt and quest chips for an AM snack, lunch with anywhere from 40-60g of protein, a half pound of ground chicken for a PM snack, dinner with anywhere from 40-60g of protein, and a casein shake (25g) before bed on the days I lift.

Some days I'm over, some days I'm under, but I generally average right around my goal. Weekends I splurge more and will cook breakfast, have bigger/unhealthier meals, etc.

If you're 145 lbs, if you manage to eat a pound of meat in a day, that alone would almost get you to your goal.

ETA: Just read some of the comments - that pound of meat can obviously be mixed in with any number of carbs, veggies, etc. I eat something different for lunch and dinner everyday, so my diet isn't "monotonous". My wife cooks whatever she wants and thinks the family will enjoy and I eat it. She just knows to make sure there is a lot of it.

True!

I will say that my wife has done an absolutely amazing job scouring the internet for protein dense recipes. We have a ton of variety in our meal prep. I'll also add she's even taken some of our pre-fitness favorite recipes and altered them to meet my meal targets (my target for meals is 30g protein and a total of 300 calories). Simple subs can really make a difference. Egg beaters for eggs. Ham steak instead of bacon etc. These small changes make a world of difference from a macro nutrient perspective. Nowadays my snacks are pretty much single stream complex carbs and protein. When we are on the go for my kids activities I'll sub a Legendary pop tart or Kirkland Protein for a regular snack of fruit and Greek yogurt - at the end of the day, the macros are similar so I just do what works with my schedule that day.

What I have found over time is that I have built up a ton of single source macro nutrient snacks that help me hit my macro goals. Once you find foods you actually enjoy and understand that how each macronutrient effects your total calorie intake, it's easy to see things like, "hey, that cheese stick is a good amount of protein but it also has a lot of fat, let me go ahead and eat some beef jerky instead".

Now that I've foods that I actually enjoy for eating and snacking it's really easy to hit and exceed my protein goal. I eat often and rarely exceed 30g of protein per meal/snack.

For reference, I have averaged 298 grams of protein, 70 grams of fat and 290 grams of carbs for a total average of 2871 calories per day since 1/1/25.

I'll also add, there are days where I go wild and drink whiskey, eat steaks, French Fries and real ice cream but I always track it. Being honest with yourself is key so that you don't get on the scale, see weight gain and wonder, "what happened? I'm working my ass off"

Totally agree that higher protein/lower fat substitutions aren't hard to find. For example, I make a really good ranch dressing/dip using blended cottage cheese and ranch seasoning. That gets some extra protein in, without adding fat. It's a much better option compared to bottled sauces. I have that with homemade buffalo chicken (just chicken breast with Frank's Red Hot), and to me, it's as tasty as anything I'd get at a restaurant or pre-made, but it's much better for my macros.

I'm single and often only cooking for one (my BF only eats with me 1-2 nights a week). So, I end up eating a lot of things on repeat just out of convenience/laziness. I HATE to waste food, so if I put in the effort to cook something, I usually end up with leftovers for several days.

If you've got a partner, kids, or both, it's easier to get more variety in because (in theory) you don't have as many leftovers. This leaves you open to cook something different more days out of the week.

Switching to a high protein diet really is a lifestyle change and not a diet. I don't believe that there are bad and good foods (anything in moderation), but if I want to hit my protein goals, I really can't eat pasta, rice, a lot of breads (homemade sourdough and Dave's Killer raisin bread are the exceptions), or processed snack foods. And that's not a bad thing! Because I feel satisfied from the things I do eat, I don't really miss these other foods.

It also takes the guesswork out of what to eat. I don't come home and wonder what to cook/eat anymore. I grab 4-6 oz of lean protein and am pretty much done.

Downside is I do really like to cook and bake, and I don't do much of that anymore. But since I'm now a household of 1, I think that wouldn't have happened regardless.

Side note: my plan involves a certain amount of "free foods" - broccoli, cauliflower, Brussel sprouts, cucumbers, lettuce, mushrooms, and other veggies that I eat but don't track. I don't just eat meat, but I do try to incorporate foods that are so light on calories that tracking isn't absolutely necessary.

I approach my meals a lot like my workouts. I wouldn't go to the gym and wander around just picking up random weights. I go in with a plan to do specific exercises at a certain weight and reps to target certain muscle groups. I end up doing a lot of the same exercises because they WORK - and it's the same with the food you eat.

All good points! Good *****

I find it easier if I plan. I eat portions of our regular meals, "regular" meaning not protein centric. I live with 3 feral children and a wife after all. Then I supplement with protein shakes, bars, or yogurt.

There's lots of variety if you look for it. Some of my regulars are:

Frozen Turkey burgers
Fat free mozzarella
Jerky sticks
Milk
Frozen chicken nuggets (Real Good Food chicken nuggets are awesome)
Whatever meat is on sale (meat seems taboo on this thread for some reason, but yall it's protein) which helps with the variety.
Tuna, or other canned fish.
Cottage cheese

Between that and the bars/shakes, I'm able to hit my goals (200 grams)pretty easily. If you need more variety than this, maybe you're just picky?

fav13andac1)c said:

---

I find it easier if I plan. I eat portions of our regular meals, "regular" meaning not protein centric. I live with 3 feral children and a wife after all. Then I supplement with protein shakes, bars, or yogurt.

There's lots of variety if you look for it. Some of my regulars are:

Frozen Turkey burgers
Fat free mozzarella
Jerky sticks
Milk
Frozen chicken nuggets (Real Good Food chicken nuggets are awesome)
Whatever meat is on sale (meat seems taboo on this thread for some reason, but yall it's protein) which helps with the variety.
Tuna, or other canned fish.
Cottage cheese

Between that and the bars/shakes, I'm able to hit my goals (200 grams)pretty easily. If you need more variety than this, maybe you're just picky?

---

I freaking love these. Brush them with a little franks red hot melted with a smidge of butter while they are baking to make buffalo chicken bites. It comes out really good!

Great idea!!

I also like a little soy sauce, rice, and chili crisp.

Buy quality red meat. Eat more of it.

Always thought the 1 gram rule was 1 gram of protein per lb of LEAN body weight....so not overall weight.....need to factor in % body fat.

Greek yogurt, cottage cheese will give you dairy with a lot of protein.

ttha_aggie_09 said:

---

We're all 100% lean muscle mass in here

---

oh...right....my bad

87% lean mass. 100% is scientifically impossible, bruh.

Sure, for you mortals…

Steak and eggs

Yes - if you're intentional with your carb intake/purchases, and look at the protein content of certain bread, you can get a lot of extra in a day by switching out cheap bread for sourdough, as an example.

Throw in quinoa instead of rice on occasion, etc. It all adds up.

This.


And protein shakes.

Even cheap bread if you buy right. I buy regular 100% whole wheat sliced bread loaves from Aldi - 60 calories and 4g protein per slice.