How to get enough protein each meal

greek yogurt and cottage cheese have helped me. Also, I was eating a piece of chocolate for dessert every night (within my calorie goal), but I switched to a chocolate covered protein bar for the same calories..still delicious but helps me reach protein goal.

Beef, turkey or pork jerky. Turkey bacon, hard boiled eggs or incorporate egg whites into meals. Greek yogurt, cottage cheese, ricotta cheese. I eat a ridiculous amount of egg whites every day. Helps me to get to my protein goal within a percentage or two. I also use Plant Fusion, a vegetarian protein powder. All natural, organic, only 120 calories with 23g of protein in one drink. Vanilla Bean is delicious and mixes easily in water... no blender needed.

What is your goal?

I found it helpful to focus on getting protein at each meal (just because there was no way I'd get it all in just one or two meals). How to do it will really depend on your preferences, but I will second the person who said that dairy (particularly low fat, for me) is quite helpful.

For example, when I focused on increasing protein at breakfast, I switched over to eggs (a vegetable omelet), which I love anyway, and then add something else with protein also (often low fat dairy, like greek yogurt or cottage cheese, sometimes smoked salmon or a bit of leftover meat from dinner). On occasion I have oatmeal, and when I do I now add protein powder to it (vanilla protein powder with berries is also delicious).

Lunch can be an issue because a common choice is a sandwich, which often has little protein (even a turkey sandwich may have ratios where there's not nearly as much turkey as bread). When I bring my own lunch I just do dinner leftovers, so there's no problem. When I buy lunch a salad with protein is often a good option or I seek out options to be aware of that have adequate protein (as well as veggies, which I also like to include). Sometimes when I know I'm going to be lower on protein for lunch I plan to have a greek yogurt or protein bar (or a jerky kind of thing) as a snack or just add some nuts (which aren't especially high in protein for the calories but add some).

Dinner is super easy, since I frequently tend to have a lean meat (often fish) as the main course.

Anyway, this is what I do, since I generally try not to snack much. If I did snack including as much as I do in each meal wouldn't be as necessary, but you'd want to make sure you had some snacks on hand that had protein in them. (I'd think of greek yogurt, hard boiled eggs, cottage cheese, cold roasted chicken, smoked fish, that kind of thing.)

If you don't want to have so much meat, tofu is a good non-meat substitute with lots of protein, and beans in general have a decent amount, but not as much per calorie so you have to be more careful in planning the more you rely on those.

rabbitjb wrote: »

Doesn't have to be every meal, just across the day

^This.

Any claims regarding a limit of protein absorption (per timing) is hogwash.