struggling to reach my protein intake goal.. tips plz!

Justthisgirl1994

My ideal would be 130 g of protein, but I'm aiming for at least 103g!

I try so hard to have protein at every meal, but on my best days I just get up to the 90s..

On a typical day my main protein sources are 2 hard boiled eggs, skinless chicken breast, and 2 scoops of whey (40g of protein).

pcrucifer

It is tough to get enough protein. It has to become a habit. Jerky is another useful protein source for snacking.

allyphoe

Set your calorie target higher. I strongly suspect that the issue is that you're trying to get 520 calories of protein on a 1200 calorie diet, which is hard to do.

Ty_Floyd

Greek yogurt. The fage non fat kind. it's just as good as whey powder for the same calories.

martyqueen52

I'm going on assumptions here.... ASSUMPTIONS.

By reading your profile, I take it you're scared you might gain weight back, and as allyphone said.... you need to increase your calories. It might sound scary, but it's not. Just monitor your weight weekly, exercise, and you'll be ok.

Starving yourself doesn't do any good. Getting 103 should be cake if your calories were higher.

If you're not sure about your calories... go to: http://iifym.com/iifym-calculator/

And get your calories and macros. And answer truthfully on weight, height, age, etc.

sixxpoint

If you're cutting or maintaining, the easiest route is to alter your diet to primarily consist of meat, high protein foods, and veggies (all kinds including legumes, tubers, green leafy, reds, purples, etc) to ensure adequate vitamins, minerals, and fiber... While still ensuring that you hit at least the dietary fat minimum. Stay away from processed foods.

In the past, there were some days when I hit my caloric deficit goal, but my protein was way under. I had to adjust my diet in order to get the most satiating, nutritous foods available in order for my cut to be successful.

Bulking is easier because you don't have to worry as much about the extra calories from added bready foods, fat, alcohol, etc.

Google TDEE and start basing your calorie goal off of that figure for yourself to maintain. If cutting, subtract 10-20% to your TDEE. If bulking, add 10-20%. Also, think about your diet as a whole, and see if you are lacking in any other area aside from protein. Correct as necessary.

Justygirl77

I find that in order to get in the 120g I'd like to, I need to eat about 40g at breakfast. So a serving of fish or eggs or meat, and a serving of protein in a shake. Usually my morning meal is a veggie stir-fry with fish or meat, and a protein smoothie. Then similar portions of protein at lunch and dinner, plus a snack.
Also I usually get up early, like 4am, and eat breakfast 6-7am. So if you are sleeping later than that, maybe you simply don't have enough time to eat more?

Justthisgirl1994

Thanks everyone! I'll try it out.