154 grams of protein per day

JackRCarey
JackRCarey Posts: 30
in Food and Nutrition
I have been told I should get 154 grams of protein per day or 750 of my daily calories from protein any idea how I can make this possible with no supplements ? I don't do protein shakes

Replies

  • Ian_Stuart
    Ian_Stuart Posts: 252 Member
    Chicken breast. Homemade pulled pork. Shrimp. Lots of it.
    I don't do protein shakes either, but I do have several recipes that I like, which incorporate protein powder as an ingredient. I'm not sure if it is the powder you object to, or the shake format.
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    That's quite a lot - where is this advice coming from?

    Steak, chicken, cottage cheese, eggs especially egg whites
  • SkimFlatWhite68
    SkimFlatWhite68 Posts: 1,254 Member
    3 meals a day with 3 protein snacks in between. Protein snacks can be home made meatballs or chicken balls, boiled eggs, cold meats, prawns, whatever takes your fancy.
  • Ian_Stuart
    Ian_Stuart Posts: 252 Member
    That's quite a lot - where is this advice coming from?

    If you are lifting weights, standard operating procedure is 1 gram of protein for each lb of lean body mass.
    Protein is used more readily to build lean muscle.
  • jdad1
    jdad1 Posts: 1,899 Member
    154 is not a lot for an average size male, and of course many of the ladies as well.

    It's a gram per pound of muscle. body weight minus body fat and there you go.

    Answer.................protien powder can be sprinkled in almost anything. Also, cheese, chicken, greek yogurt, protien bars, tuna, fish.
  • mungowungo
    mungowungo Posts: 327 Member
    Umm I'm only new here too but and this is probably a very silly question but do you eat meat or eggs or fish?

    A boiled egg has 13g of protein - great for breakfast. 100 grams of chicken breast gets you 21 grams of protein. 100 grams of cheddar cheese gets you 25 grams of protein. A 100 grams of steak gets you 24 grams of protein.

    So two scrambled eggs for breakfast is 26 grams. Lunch of salad with chicken and cheese gets you 46 grams. Dinner of steak (200g) is 48 grams. Snack of greek yoghurt (1 small tub = 17g of protein) with 100 grams of almonds is 21 g of protein. This would give you 158 grams of protein.


    I'm not being a smarty - I'm having trouble with the carbs - way under as I don't eat gluten/grains with the exception of rice occasionally and gluten free stuff is overpriced and full of sugar and fat and basically awful..
  • padams2359
    padams2359 Posts: 1,093 Member
    OP, in the same boat. Carbs went down, protein up to 162. I drnk shakes. Got some protein bars, and still having an issue. Getting a rib rack today to cut into trimmed, 5 oz raw steaks. Egg whites with light sharp cheddar and steak at least once a day. Tuna fish with mustard, egg whites, sweet relish, celery and fresh dill on romaine also works. My protein shakes taste pretty good, and are 124 cals for 23 g protein, that isn't bad. Beef, turkey or salmon jerky from Trader Joe's, but watch the sodium.

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