How to eat 130 grams of protein a day?

I was told by my nutritionist to eat a good quality protein bar (I like FitJoy) and protein shakes. And chicken. Lots and lots of chicken. My goal is 140g/day and I can make it.

ETA: There have been days where I eat chicken for breakfast! You may have to swap some foods around to get to your protein goal: for example I don't eat eggs due to the fat content and my macros but use chicken as a more protein dense source. Another word of wisdom from my nutritionist was to make sure you're getting plenty of protein with every meal - I didn't see what your protein was for lunch is why I mention it

Here's how I do it (and I eat much more than you do protein wise):

Breakfast (after my workout): 60g protein shake
Mid-Morning Snack: 30g protein bar (the large ones)
Lunch: Meat of some sort, or eggs, at least 15-20g protein if I can manage it. If there is leftover from a previous dinner I can easily hit 30g at lunch.
Dinner: 40-50g protein by way of either 8oz or more of chicken/pork/beef (lean varieties)

Usually with the protein that other things I eat during the day off and on have in them I can hit my goal of 180g/day, and sometimes, depending on the leanness of the meat I eat I can go over which is a bonus. It shouldn't be too hard to hit 130g. The big thing that pushed me to my goal was that first 60g (2 scoops of whey protein isolate) shake in the mornings. It kicks off the day right with protein, and since I work out before breakfast it fuels me back up.

http://community.myfitnesspal.com/en/discussion/10232335/list-of-higher-protein-foods

I eat Ezekiel bread toasted and have all natural peanut butter lots of protein in peanut butter

melissa6771 wrote: »

I eat 120-140 no problem on a lot less calories than you have, 1400. Feel free to look through my diary. 20-30 grams in each of 5 meals and snacks a day.

Yes - I agree! I don't eat meat or dairy and I manage 100-110 grams a day on significantly fewer calories than you have to work with. I make an effort to incorporate protein into every meal and snack, and to double up on protein sources in a meal. For me, this means that I eat lentils + tempeh together, or something with tofu + edamame. For an omnivore diet, I guess this would look different, but you can combine legumes with meat or something else.

Jerky and Greek yogurt are pretty high protein snack ideas.

Just figure out what proteins you like to eat and find ways to weave them into your day more consistently.

Yesterday, I hit 140g of protein on 1800 calories total.

I had 165g of pot roast which provided me with 64g of protein right there. I also had eggs for breakfast, chicken thighs and bacon for dinner, along with cheese.

Try having some more meat at dinner or adding cheese at dinner.

Also, don't forget that things like broccoli do contain small amounts of protein but you might be able to get some more grams in if you eat more of it. It is also lower calorie too, so you wouldn't have to break your calorie budget.

cottage cheese with protein powder

Just threwup in my mouth a bit. That is some hardcore dedication right there.

OP I flipped through my diary to see if I could find a day where I was at around 2100 calories and 135g protein just to see what that looked like for me. Found 2,230 calories and 148g protein from Oct 16th so figure that is close enough.



So looks like I had two protein bars, a good amount of chicken, some bacon, some cheese. Protein spaced out pretty evenly throughout the day, not that that is necessary just makes it easier to eat imo.

My diary is publically viewable, probably other days like that in there.

cathipa wrote: »

Aaron_K123 wrote: »

cottage cheese with protein powder

Just threwup in my mouth a bit. That is some hardcore dedication right there.

You must not like cottage cheese or your protein powder is gross.

Mostly I don't like cottage cheese :-) and my protein powder is chocolate flavored so picturing a psuedo-chocolate flavored slightly grainy from the powder cottage cheese was a bit naseau inducing. But i get different tastes for different folks. Not trying to be judgy, just saying not for me no thank you.

I think back to early dieting before I knew what I was doing and trying to make scrambled eggs with cottage cheese to up my protein. That was the worst tasting worst smelling thing I have ever had the misfortune of trying to eat.