Besides using protien supplements, how can I reach 117g of protein a day?

Literature_Lady

My dietician and physician set my macros, and while I am seeing some good change in my health, I am getting very tired of protien shakes/powders. I tried to reach my goal of 117g of protien without it several times, but I struggle to even get close. Any advice on creating meals with 35g to 40g of protien without some kind of shake? TY!

AnnPT77

This might help:

https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

Find foods you like near the top of the linked spreadsheet, and work more of those into your routine eating patterns.

In addition, try to get small bits of protein from other categories you eat: There are breads with more protein (read labels), grains with more protein, veggies with more protein than others, beverages with protein, snacks with protein, even some flavoring ingredients that add a little protein (miso, nutritional yeast, peanut butter powder, etc.) Those small bits aren't as bioavailable or essential amino acid (EAA) complete as meat, fish, dairy, soy and a few other things, but they're helpful as an adjunct, especially when we eat a variety.

Best wishes!

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Hobartlemagne

I posted this full week menu yesterday. In most cases I pass the protein goal you have. I do have shakes though.
https://community.myfitnesspal.com/en/discussion/10927264/full-week-menu-1500cal-day-eat-back-exercise-calories#latest

springlering62

Easy!

Lean chicken breast or lean pork loin. Roast grill or smoke, chop, and eat in a low carb wrap with vegetables if your choice.

For breakfast I cut three slices of bacon in half, wrap it in paper towels and microwave three minutes. Love me some bacon and that’s an easy protein score.

I add a serving of cottage cheese to everything: pancakes, smoothies, afternoon snacks. Some folks do likewise with yogurt. I’ll also add some protein powder and either buttermilk or liquid whey leftover from yogurt making to my pancake batter. Kefir is high protein and can be used in most baked goods

I make simple homemade ice creams with yogurt, skyr, or my newest, low fat cultured buttermilk. Delicious, low cal, high protein.

Whip some pudding mix into a serving of yogurt.
One of my faves is a serving of Greek yogurt, 1/4 can pumpkin puree, a serving sugar free vanilla pudding, and some pumpkin pie spice. Tastes like a pumpkin pie and low cal.

Add fat free half and half to your coffee/tea. I’ll be adding some to my tomato soup this evening- a soup bulked out with some browned chicken sausage slices.

For lasagna, experiment with ground chicken instead of sausage. Lower cal, higher protein.

There’s protein everywhere if you just get creative incorporating it.

neanderthin

Animal food is pretty easy with a good bang for your buck but if your a plant muncher then your going to have to embrace the processed world of soy.

Hobartlemagne

Its not super versatile, but canned tuna has very high protein for the calories

tomcustombuilder

Skinless turkey and chicken breast is hard to beat for the calories and protein amounts. Thighs if you can fit in the calories are more palatable though and they have some fat which may or may not be a benefit depending on what your fat intake goal is.

I2k4

My spreadsheet (big appetite, cut portions to suit. Various sources, recently finding AI chatbots a bit inconsistent but answers in the ballpark.):

Food Serving Gr Protein
Whey Blend Scoop 25
Egg 2 large 12
Yogurt 0% 175g 7
Gr Yogurt 0% 175g 19
Milk 1 cup or 250ml 8
Couscous 85g or .5 cup 11
Pasta (dry) 100g or 1 cup 6
Oats 45g or .5 cup 6
Br Rice .5 cup or 96g 8
Tofu 100g 17

Beef Steak 8oz or 225g 45
Sockeye 1 can or 200g 48
Tuna 1 can or 337g 40
Sardines 1 Can or 84g 16
Kippers 1 Can or 80g 17
Oysters 1 Can or 65g 13
Chicken 8oz or 225g 70
Port T-L 8oz or 225g 45
X Gr Beef 8oz or 225 g 58

(Extra spaces not my fault)