140g of Protein, WHOA
greenmountainz
Posts: 2 Member
Morning! I'd love to hear from any members that have a high daily protein goal like mine. Just starting my Macro management to improve my recomping results, after 4 mo. of Crossfit 4xweek. My current protein goal is 140g/day, and I could use some real-food ideas. I'd prefer to chew those grams vs drink/shake those additional grams. I'm falling short each day by and average of 65-85g. Sarah
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Replies
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First I would ensure that protein amount isn't overkill for your stats, especially if you are struggling to hit it. 1g per lb goalweight/lean body mass is more than enough for most lifters.
I tend to keep my protein pretty high, my go-tos are: egg whites, whey protein, cottage cheese, chicken breast, cod, tuna, shrimp, beef jerky, turkey deli meat (low sodium if I can), Greek yogurt. I base my meals and snacks around protein (except for breakfast, I like having toast with PB&J).
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I love eating greek yogurt topped with pumpkin spread and seeds for lunch, add in some go lean cereal and I get 54g for 427 calories.
I also like the halo top and enlightened ice creams (fake icecream) but you get at least 20 grams of protein and you can eat the WHOLE PINT.
I haven't been enjoying meat lately, so for dinner I have been eating spiced lentils with halloumi cheese and mushrooms, which gets me 18g for 320 calories. I usually cut out oil in recipes in favor of using those calories to adding more cheese or lentils which boosts up the protein but still gets me enough of the fat macro.
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I have a target of 120g so make sure to base my meals and snacks around my protein rather than around my carbs. I try to include the following foods on regular rotation - tofu, tempeh, edamame, lentils, chickpeas, beans, peas, hemp seeds, quinoa, oats, chia seeds, amaranth, nut butter and leafy greens.0
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I have a similar protein goal. I usually have 30-35g per "bigger" meal (breakfast, lunch, dinner) and then 15g+ per snack (or, pre/post workout). I eat 3 larger meals and 3 snacks.
Honestly, whey protein and a daily protein bar is the best way I can really hit my protein macro consistently.
Things I eat...
Breakfast:
Higher carb - Kodiak Pancakes (1/2c) made with Fat Free Fair Life milk (1c, I use 1/2c for the pancakes and drink 1/2c) topped with 1.5tbsp peanut butter + 3oz Premier Nutrition Protein shake in coffee 457calories, 40g protein, 15g fat, 42g carb
Powerful Oatmeal is a good choice or add whey protein or egg whites to quick oats
Lower carb - Egg whites (1/2c), 1 large egg, scrambled with 1oz ham + 20g shredded cheese with Thomas multigrain light english muffin + coffee with 3oz Premier Nutrition Protein shake 395 calories, 39g protein, 15g fat, 29g carb
Snacks:
Yoplait 100 Calorie Greek Yogurt (relatively low carb with no fat and 14g+ of protein) + some kind of nut on the side... not a full portion but enough to get a little fat in (keeps me fuller longer) and a little additional protein
Good Culture cottage cheese (16g+ protein) and I get the flavored kinds a lot or get the plain and add some fruit
Built Bar protein bars - they seriously are like a dessert! I like a lot of the flavors and they're hands down my favorite protein bar out there. The macros are fantastic at 110 calories, 15g protein, 4g fat & 13g carbs.
Edamame roasted and salted (1/3c is 15g protein)
Hard boiled eggs (I usually eat 1 whole and a couple just egg whites)
Tuna w/ avocado or light mayo on celery, macro friendly crackers or cucumbers
Energy balls
Lunches & Dinners:
I just measure out the lean protein I'm eating to hit my 30-35g of protein goal depending on what I ate for breakfast and snacks that day. Usually I'm eating about 5-6oz of lean protein at each breakfast and dinner depending on what I planned out for the rest of my day.2
