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How do i cover up my Protein without Meat?

WernerZiegler1
WernerZiegler1 Posts: 43 Member
edited November 2023 in Food and Nutrition
Hi, i have to eat 160 g Protein daily, how do i do that without eating Meat?
I don't want to eat everyday Fish and Chicken, i wanna also eat Vegetables
My calories are 2200 daily.
I do Breakfast, Lunch, Dinner and some snacks through the day.

Even with 50g Whey Protein it's just like 40-50 g Protein and i don't wanna use more than 50g whey a day since they're not cheap...

Replies

  • nossmf
    nossmf Posts: 13,285 Member
    edited November 2023
    This thread should give you a lot of inspiration.
  • Cats_fitness_journey
    Cats_fitness_journey Posts: 49 Member
    I will say my favorite high protein food is nonfat Greek yogurt!! It’s extremely filling, 3/4 cup is 18 G protein and 90 cals!! I also have a lot of eggs, my favorite is some scrambled egg whites with cheese in the morning :) keeps me full for a long time. I would just get used to the meat thing, it’s important to eat meat it has very high quality protein and has nutrients that we need.
  • Lietchi
    Lietchi Posts: 7,027 Member
    As mentioned above: eggs and non/low fat yogurt (I personally prefer skyr).

    Legumes and beans are good vegetarian sources of protein, as well as tofu,... Nuts contain protein as well (but they are high-fat as well, so harder to fit into a smaller calorie budget).
  • yirara
    yirara Posts: 10,261 Member
    Also, consider whether you really need 160kcal of protein. Maybe a bit less is fine as well?
  • loulee997
    loulee997 Posts: 273 Member
    WernerZiegler1 wrote: »
    Hi, i have to eat 160 g Protein daily, how do i do that without eating Meat?
    I don't want to eat everyday Fish and Chicken, i wanna also eat Vegetables
    My calories are 2200 daily.
    I do Breakfast, Lunch, Dinner and some snacks through the day.

    Even with 50g Whey Protein it's just like 40-50 g Protein and i don't wanna use more than 50g whey a day since they're not cheap...

    MORE WAYS TO GET PROTEIN[/b
    ]
    • Beans. I love pinto beans if they are cooked right. Mmm.
    • Carb Master Milk or even regular milk.
    • Fat Free Vanilla Greek Yogurt
    • Chickpeas--they make bread from it, spreads, and other stuff.
    • Almonds.
    • Guava
    • Oats
    • Quinoa
    • Lentils, pulses, all beans.
    • Eggs (if you eat them)
    • Cottage Cheese (makes good pancakes)
    • Fried Tofu or Tempeh
    • Green peas
    • Spinach
    • Collard Greens
    • Sweet Corn
    • Asparagus
    • Broccoli
    • Avacado
    • Apricots
    • Kiwi
    • blackberries
    • Melon
    • Grapefruit
    • Peaches
  • kshama2001
    kshama2001 Posts: 28,055 Member
    edited November 2023
    yirara wrote: »
    Also, consider whether you really need 160kcal grams of protein. Maybe a bit less is fine as well?

    This was my thought as well.

    Here's a reputable protein calculator:

    https://examine.com/nutrition/protein-intake-calculator/

    I shoot for 500 calories of exercise per day, and when I achieve that, using the MFP default of 20% protein aligns with the protein grams recommendation from Examine. If I were completely sedentary, I'd need to bump it up to 30%.
  • yirara
    yirara Posts: 10,261 Member
    kshama2001 wrote: »
    yirara wrote: »
    Also, consider whether you really need 160kcal of protein. Maybe a bit less is fine as well?

    This was my thought as well.

    Here's a reputable protein calculator:

    https://examine.com/nutrition/protein-intake-calculator/

    I shoot for 500 calories of exercise per day, and when I achieve that, using the MFP default of 20% protein aligns with the protein grams recommendation from Examine. If I were completely sedentary, I'd need to bump it up to 30%.

    Grams, not kcal. 160kcal of protein would be rather low. Argh! But yeah...
  • kshama2001
    kshama2001 Posts: 28,055 Member
    yirara wrote: »
    kshama2001 wrote: »
    yirara wrote: »
    Also, consider whether you really need 160kcal of protein. Maybe a bit less is fine as well?

    This was my thought as well.

    Here's a reputable protein calculator:

    https://examine.com/nutrition/protein-intake-calculator/

    I shoot for 500 calories of exercise per day, and when I achieve that, using the MFP default of 20% protein aligns with the protein grams recommendation from Examine. If I were completely sedentary, I'd need to bump it up to 30%.

    Grams, not kcal. 160kcal of protein would be rather low. Argh! But yeah...

    I missed that too, but edited my post where I quoted you.
  • yirara
    yirara Posts: 10,261 Member
    kshama2001 wrote: »
    yirara wrote: »
    kshama2001 wrote: »
    yirara wrote: »
    Also, consider whether you really need 160kcal of protein. Maybe a bit less is fine as well?

    This was my thought as well.

    Here's a reputable protein calculator:

    https://examine.com/nutrition/protein-intake-calculator/

    I shoot for 500 calories of exercise per day, and when I achieve that, using the MFP default of 20% protein aligns with the protein grams recommendation from Examine. If I were completely sedentary, I'd need to bump it up to 30%.

    Grams, not kcal. 160kcal of protein would be rather low. Argh! But yeah...

    I missed that too, but edited my post where I quoted you.

    Thanks :) I can't edit mine anymore. This helps

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