Protein: that's not meat!

Greek yogurt.

Have you seen this post yet? http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also/p1

Almonds. High in (good)fat and protein. So are pea's oddly enough.

TrishSeren wrote: »

hollychadwick23 wrote: »

Hi, thanks for that suggestions, more eggs it is!!
I've worked out my protein with the macronutrients formula. I'm aiming for around 120g a day but if I have 40g a day I'm doing well.

120g is A LOT of protein. I'm eating 70-90g a day and that's high for my size. The usual formula is 1g per kg of weight, I'm currently 62kg so 62 grams would be fine so I'm on the higher side.

Is it really PER KG? I've read it several different ways here on MFP. Sometimes they say .8 to 1.0 g per pound of weight. Some say per pound of LEAN body weight. I think this is the first time I've seen it as 1 gram per KG of body weight. If this is true, I've been struggling to reach a goal that is way too high for me, as I weigh 49 KG (110 lbs) and have been trying for 90 grams of protein and rarely getting there.

iowalinda wrote: »

TrishSeren wrote: »

hollychadwick23 wrote: »

Hi, thanks for that suggestions, more eggs it is!!
I've worked out my protein with the macronutrients formula. I'm aiming for around 120g a day but if I have 40g a day I'm doing well.

120g is A LOT of protein. I'm eating 70-90g a day and that's high for my size. The usual formula is 1g per kg of weight, I'm currently 62kg so 62 grams would be fine so I'm on the higher side.

Is it really PER KG? I've read it several different ways here on MFP. Sometimes they say .8 to 1.0 g per pound of weight. Some say per pound of LEAN body weight. I think this is the first time I've seen it as 1 gram per KG of body weight. If this is true, I've been struggling to reach a goal that is way too high for me, as I weigh 49 KG (110 lbs) and have been trying for 90 grams of protein and rarely getting there.

National/international bodies like USDA and WHO tend to recommend around 1g per kg body weight, more or less. They're prescribing this for people without special nutritional needs who are trying to maintain adequate health.

Lots of people around here think (based on reading research) that it's better to get more protein when active, losing weight, aging, and probably some other things I'm forgetting. Based on that, and the fact that (within reason **) more protein won't hurt a healthy person, you'll see some people around here recommending 0.6-0.8g per pound of healthy goal weight, which is roughly equivalent to 0.8-1g per pound of lean body mass. (I'm one of those people). Occasionally, you'll see 1g or 1.2g per pound of body weight; often that comes from bodybuilding sites where I think they're assuming people aren't obese (**); or you'll see 0.8-1g per pound of lean body mass; or various other values.

We don't need extra protein to maintain our fat mass. It's needed to maintain our lean mass. Therefore, it's theoretically reasonable to base protein needs on lean body mass. The trouble is, phrasing it that way leads to a lot of pointless dithering, because most people don't know how much body fat they currently have, and don't like doing arithmetic anyway. Using 0.6-0.8g per pound of healthy goal weight is an approximation that's easier to calculate, and close enough (it assumes goal will be in the 20-something percent body fat range).

So, it gets confusing because the same numbers come up a lot (0.6, 0.8, 1.0, 1.2), and they're used with different bases (current weight, goal weight, lean body mass) and weight measures (kg, lb). Sometimes people are saying a certain thing because they're confused. Most of the time, they're not confused, it's just that there's disagreement about the best amount of protein to get.

** "Within reason" means not so much that it drives out other necessary nutrition, like the necessary amount of essential fats, and plenty of varied/colorful fruits and veggies. If obese people, especially women, try to base protein on current body weight at 1g/pound, and end up shooting for 200+g protein on something like 1200 net calories, that just isn't going to work well arithmetically or nutritionally.

I'm a vegetarian and my favorite forms of protein are tofu, beans, Greek yogurt, peanut butter, chia and pumpkin seeds, and eggs. I also take whey protein powder on days that I do a long workout and typically I get 40-60 grams of protein per day. Quinoa and peas also are also good sources of protein. good luck!

Tempeh, seitan, tofu

Greek yoghurt, nuts, tuna fish, prawns, egg whites, seafood mussles, and turkey wich is similar to chicken., some bread buns have 6g per bun wich is a good amount if your having a sandwich.