150g of protein / day without supplements - possible??
Koldnomore
Posts: 1,613 Member
Hi All,
Just wondering if anyone here manages to eat a lot of protein daily without having to resort to bars/shakes or other supplements? I tend towards 'normal' foods: oatmeal, eggs, high protein bread, meats but I just can't seem to get over about 80g without having to have a shake or something and hitting my 150 is impossible without giving up a meal. Given that I have only about 1700 calories /day I hate wasting them on a sip of milk with 2 scoops of powder.
Diary is open if anyone has any input I'd happily take it.
Just wondering if anyone here manages to eat a lot of protein daily without having to resort to bars/shakes or other supplements? I tend towards 'normal' foods: oatmeal, eggs, high protein bread, meats but I just can't seem to get over about 80g without having to have a shake or something and hitting my 150 is impossible without giving up a meal. Given that I have only about 1700 calories /day I hate wasting them on a sip of milk with 2 scoops of powder.
Diary is open if anyone has any input I'd happily take it.
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Replies
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Isn't there somewhere between 20-30g of protein in 100g of chicken alone? 150 Seems like it would be easy to get in 1700 calories.0
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Hi All,
Just wondering if anyone here manages to eat a lot of protein daily without having to resort to bars/shakes or other supplements? I tend towards 'normal' foods: oatmeal, eggs, high protein bread, meats but I just can't seem to get over about 80g without having to have a shake or something and hitting my 150 is impossible without giving up a meal. Given that I have only about 1700 calories /day I hate wasting them on a sip of milk with 2 scoops of powder.
Diary is open if anyone has any input I'd happily take it.
Eat bigger portions of lean proteins0 -
Bump0
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If you're not afraid of pork, a serving of an extra lean pork tenderloin has about 24g and it's only 130 calories. So that's definitely something you could try.0
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Isn't there somewhere between 20-30g of protein in 100g of chicken alone? 150 Seems like it would be easy to get in 1700 calories.
Sure if I really wanted to eat chicken 5 times a day maybe
I have meat for 2 meals usually - dinner and lunch. I don't have time to cook breakfast at 4:30am (which is when I have to wake up) so normally I make oatmeal at work. It's portable but no protein, I suppose I could eat beef jerky for breakfast except that I can't have that much sodium and 1 pack would kill me for the day not to mention its 9$ for a little pouch.
Lunch is usually some leftover meat from the night before with salad etc. I have Greek yogurt as a snack and sometimes a hard boiled egg (assuming I was able to make some the night before)
Dinner is meat again..
I guess I just have to eat more meat when I get it but it's really hard to eat THAT much for me so I was looking for alternatives to where I can have more protein during the day.0 -
I often meet or exceed my goal of 150g protein without taking any supplements. Check out my diary (not the last few days though ice been broke lol)0
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Isn't there somewhere between 20-30g of protein in 100g of chicken alone? 150 Seems like it would be easy to get in 1700 calories.
Sure if I really wanted to eat chicken 5 times a day maybe I have meat for 2 meals usually - dinner and lunch. I don't have time to cook breakfast at 4:30am (which is when I have to wake up) so normally I make oatmeal at work. It's portable but no protein, I suppose I could eat beef jerky for breakfast except that I can't have that much sodium and 1 pack would kill me for the day not to mention its 9$ for a little pouch.
Lunch is usually some leftover meat from the night before with salad etc. I have Greek yogurt as a snack and sometimes a hard boiled egg (assuming I was able to make some the night before)
Dinner is meat again..
I guess I just have to eat more meat when I get it but it's really hard to eat THAT much for me so I was looking for alternatives to where I can have more protein during the day.
Take some hard boiled eggs for breakfast? Also eat other foods that have protein in it as well, every little bit counts. For instance my bread has 6g for two slices. put a few eggs in between some toasted bread with a little pepper and hot sauce and a slice of deli ham.0 -
I can get to about 200 grams with real food. More than that if I wanted to eat like that while driving.
I typically eat about 6 eggs in the morning
2 cans of chicken breast for a morning and afternoon meal
a serving of lean beef, turkey, chicken at lunch (4 oz)
a serving or lean beef, pork, chicken or fish at dinner (4/6oz)
I could have a can of chicken, tuna or something like that for my evening meal but I usually do a 1/2 cup of greek yogurt with a scoop of protein and peanut butter cause its like dessert
on top of that because I eat post workout I have a protein shake in the car driving home.0 -
110 calories, 2.5 grams of fat and 23 grams of protein in 4 ounces of chicken.
So if you were to eat 3 lbs of chicken, you'd have 1320 calories, 30 grams of fat, and 276 grams of protein, with 400 leftover for veggies.
I like chicken.0 -
Lots of meat. Chicken in the breakfast casserole, etc. Chobani and/or a can of low sodium tuna for my afternoon snack. It can get me really close, but to get to 150 I supplement on workout days. Then again, my base is 1,500 cals. You have more wiggle room than I do. The protein shake takes me up to over 1,700 cals.
I say if you're lifting (and I don't know if you are) and you're having trouble nailing 150g, supplementing is better than falling short.
EDIT: Your oatmeal only breakfast is what's killing you. On the weekends I'll make my breakfast casseroles. VERY protein heavy (30+g per serving) and very portable. And delicious. Because they're covered in cheese. I love cheese.0 -
I do use some powders, but I get more than 150g of protein/day in addition to the supplements that doesn't come from powder.0
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Tilapia 4oz, 23g protein0
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Sure if I really wanted to eat chicken 5 times a day maybe I have meat for 2 meals usually - dinner and lunch. I don't have time to cook breakfast at 4:30am (which is when I have to wake up) so normally I make oatmeal at work. It's portable but no protein, I suppose I could eat beef jerky for breakfast except that I can't have that much sodium and 1 pack would kill me for the day not to mention its 9$ for a little pouch.
Lunch is usually some leftover meat from the night before with salad etc. I have Greek yogurt as a snack and sometimes a hard boiled egg (assuming I was able to make some the night before)
Dinner is meat again..
I guess I just have to eat more meat when I get it but it's really hard to eat THAT much for me so I was looking for alternatives to where I can have more protein during the day.
Just read this, if you're having trouble with conveinence why not take supplements? A lot of people mix protein powder in with oatmeal.0 -
Hardboil eggs and bring that to work for your breakfast.0
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Easily. By eating more animals.0
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Easy to get that much protein, but you can't do it without eating lean meats or low-fat dairy.
Plain, fat-free Greek yogurt (8oz = 133 cals, 24 g protein)
Chicken breast (4oz = 100 cals, 24 g protein)
Egg whites (4 egg whites = 69 cals, 14 g protein)
Lean beef or pork (8 oz lean stew beef, for example = 311 cals, 41 g protein)
Fish, fish & more fish.
If you must, go for low-sugar protein bars (usually 200 cals or under, 20 g protein)0 -
I don't have time to cook breakfast every morning either, so I prepare it ahead of time. You can make low-carb, high protein pancakes with oatmeal, white wheat flour, and protein powder in the batter. I make mine 4 dozen at a time and freeze them to re-heat every morning. I also eat two egg whites with turkey sausage crumbles... fry up 5 of these on Sunday night and re-heat for 30 seconds each morning.0
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any sort of fish. i like tilapia, hake and barramundi cooked with some garlic and lemon juice. delicious. and around 120 cals for 4 oz0
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It is possible and easy, once you know what to eat.0
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just bumping for ideas...need to bump my protein also.0
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cottage cheese and yogurt!! I love that combination! I can get 150 g of protein pretty easily at 1600 to 1800 cal a day. Look at my diary too. I love the Pure Protein bars.....they are 20 g of protein a pop....the other stuff is usually egg beaters, cottage cheese, chicken.....or other meat. Yep, it can be done!0
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Seems like a portion issue, mainly. Like other posters have said, just up the amount of meat, yogurt, eggs, etc. that you're eating per meal.
Fish is always a great addition, too, since it's low in cals and high in protein (swai, tilapia, tuna, etc.)
Good luck!0 -
There are 4 calories per gram of protein, so you'll still have 1100 calories left for your other macros.0
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Take a look at my diary. I only just boosted my daily protein intake, and I'm hitting it while only take 2 scoops of powder/day (which is about 50g of protein). I get the rest of the 150g from "real" foods.0
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Nearly 100% of the time I'm up to my protein goal, sometimes over (which doesn't bother me when it comes to protein). I tend to eat meat or fish for dinner and tea most of the time, I don't think a meal is right without meat! (sorry veggies). I've never taken a supplement in my life.
Created by MyFitnessPal.com - Free Calorie Counter0 -
Eat bigger portions of lean protein like skinless boneless chicken. A 4oz serving of Chicken breast is around 20-25g of Protein. I have been eating up to 12-13oz.0
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I just made a healthy egg mcmuffin and had a glass of bolthouse farms protein blend coffee (which is orgasmic btw) and the total just for my breakfast in protein was 35 grams..which is pretty damn good for breakfast! When I go grocery shopping the first thing my eyes shoot to on the label is the protein. If something is low cal but low in protein I put it back. The more stocked I keep my pantry with protein rich foods the easier it is to hit my protein macro everyday. I also agree with a previous poster. Just increase the amount of lean chicken/meat you're eating. If you make a meal and you normally use 3 oz, use 4?0
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The following meal plan gets you +200g protein per day.
Breakfast: 3 whole eggs with spinach
Snack: 200g cottage cheese with apple
Lunch: 1 can of tuna with bok choy
Snack: 500ml raw milk and banana
Post workout: 1 scoop whey with oats & 500ml milk
Dinner: 150g chicken breast with pasta & broccoli
Pre bed: 200g cottage cheese with berries & flax seeds
1. Canned Tuna. 40g protein/can. Buy tuna in spring water or brine. Don't worry about the mercury: 1 can chunk light tuna per day is safe, read this.
2. Whole Eggs. 7g protein/egg. Lower your body fat rather than throwing the yolk away if you have bad cholesterol. Dietary cholesterol isn't bound to blood cholesterol, and the yolk contains half the protein and vitamins A/D/E.
3. Whey. 1 scoop ON whey is 24g protein/30g serving. At 2 scoops/day, a 10lbs bag will last 10 weeks for 84,99$. You don't get cheaper than this. But don't rely on whey only because it's cheaper. Vary your protein intake.
4. Ground Beef. 25g protein/100g. Buy 80% ground beef and rinse the fat if lean beef is too expensive. You can reduce the fat content by as much as 50%. Read this free pdf on how to rinse ground beef.
5. Milk. 30g protein/liter milk. If you're a skinny guy, want to gain weight fast and don't bother gaining some fat, drink 1 gallon raw milk per day. Don't worry about the saturated fat. Stay away from milk if you want to lose fat.
6. Frozen Chicken Breast. 25g protein/100g. Cook the frozen chicken breast using a George Foreman Grill. Consume the chicken breast within 2 months of freezing for optimal tenderness & taste.
7. Cottage Cheese. 12g protein/100g. Cottage cheese is more expensive in Europe than in the US. We buy Quark cheese: 10g protein per 100g, cheaper than cottage cheese and a better taste.
8. Ground Turkey. 25g protein/100g. Expensive cuts are made from turkey breast. Cheaper cuts can contain skin, which increases the fat content. Rinse the fat like for ground beef using this method.
9. Canned Mackerel. 23g protein/100g. Canned mackerel is high in omega-3, contains less mercury than canned tuna, and tastes a lot better too.
10. Calves Liver. 20g protein/100g. Low fat and nutrient dense. Contrary to what you might believe, liver is safe. Try one of these recipes.0 -
I think it's a matter of logging. Some of the people claiming to eat that much protein from food alone show an inordinately high amount of protein per serving than other sources.
OP:
Maybe you can just pick whatever MFP option they are picking for their diary and then yours will show higher too. I have started using hemp protein powder in order to boost my protein because I am also having trouble getting it from food alone. I am looking at these diary entries and in some cases, I am eating more lean meat than they are, but the protein content is showing differently. (Things that make you go hmmmm)0 -
The following meal plan gets you +200g protein per day.
Breakfast: 3 whole eggs with spinach
Snack: 200g cottage cheese with apple
Lunch: 1 can of tuna with bok choy
Snack: 500ml raw milk and banana
Post workout: 1 scoop whey with oats & 500ml milk
Dinner: 150g chicken breast with pasta & broccoli
Pre bed: 200g cottage cheese with berries & flax seeds
That's a LOT of effin cottage cheese! Eeeww! :sick:0
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