My protein target should be 100 grammes per day. I find that I normally have about 25g per meal but can’t manage to get up to 100g.
Any help and tips would be much appreciated!
Just need to divide it up. If you eat four times a day, it equals 25g per meal.
2 eggs and 3oz turkey sausage equals around 30g protein.
12 from two eggs and approximately 20 from banger, depending on cut and leanness.
Simply add a glass of milk to add another 8… a cut of Greek yoghurt can add an additional 20 or more.
Whole wheat bread normally contains a few grammes of trace protein.
Vegan or vegetarian?
If you aren’t, 100 g is relatively easy to reach.
Whey powder may benefit you.
I drink protein shakes with almond milk, which provide 30g of protein, 180 calories from protein powder, and 30 calories from almond milk. I have a couple every day.
Lean meats, egg whites, and nonfat Greek yoghurt will help you get more protein. I can easily get 200g of protein each day from those three foods.
If you eat eggs, switching egg whites for 1-2 eggs will increase the protein content very significantly. Greek yoghurt is also quite high in protein. Pork loins are relatively inexpensive and high in protein; I can buy a loin for $10 and get 8 chops with approximately 250 calories and 20-30g protein per piece.
I easily obtain over 200g each day by having a whey protein drink for morning and eating chicken for two of my meals.
I couldn’t obtain enough protein; what helped me was 1 or 2 protein drinks per day made with fair life milk, protein Greek yoghurt, and protein powder, as well as some fruit seeds. Each shake will provide you 50+ g of protein, and the calories will only add up to roughly 300 if you use skim fairlife or another sort of protein yoghurt.
That is nearly twice as much protein as the average individual need.
Tofu, tempeh, and nuts are high in protein. Beans, squash and corn give full protein, as do beans and rice and many other foods. Eggs (in moderation) are also a good source of protein.
I suppose by “no meat” you mean all flesh items (beef, hog, poultry, fish, shellfish), not just “no beef.”
Legumes with rice are the best protein source. But it’s also high in calories, so unless you have a fast metabolism or live an exceptionally busy lifestyle, you’re likely to gain weight.
Vegetables include protein, but the levels are so tiny that you would have to consume a tremendous quantity to replace the 300 trillion cells that die in your body each day. Cheese contains protein, but it is heavy in fat and salt, so consuming too much of it might lead to weight gain. Eggs are an excellent source of protein.
One hundred grammes of protein is a lot.
Except for bodybuilders and weightlifters, no regular person consumes 100 grammes of protein every day.
You could always push yourself to drink 100 protein shakes a day, but it doesn’t sound like you have a practical understanding of nutrition.