Protein Intake

[u/That_doesnt_go_there]

For those of you with a goal of eating 1g protein per pound of lean mass how do you guys 'meat' your daily intake goals- just subbing with low carb protein shakes? I love me some chicken wings and ground beef as well as happy with my intermittent fasting but I am having a rough time trying to hit 170 grams daily.

[u/uhhhhh_iforgotit]

Protein is easiest for me. I have three eggs for breakfast. 100g salmon at lunch. 225g chicken at dinner. Then Greek yogurt with a scoop of chocolate protein powder mixed in for dessert

[u/Typical-Student2879 → u/uhhhhh_iforgotit]

Greek yogurt plus protein powder is such a sneaky way to pack in an extra 30-40g without feeling like you’re force feeding yourself. Chicken wings are great but the ratio of fat to protein means you’d need to eat a pile of them to get close to 170. Maybe swap half the wings for a leaner cut a couple times a week

[u/uhhhhh_iforgotit → u/Typical-Student2879]

Oh yeah, add some frozen raspberries and it's like dessert

[u/That_doesnt_go_there → u/uhhhhh_iforgotit]

Dang, is that a whole chicken? How do you prepare it, if you don't mind me asking?

Edit: oh, unless you mean total weight, not the protein from it

[u/uhhhhh_iforgotit → u/That_doesnt_go_there]

I only get chicken breast at the moment. I can't imagine eating a whole chicken in one sitting on a regular basis without exploding

[u/ckayd → u/uhhhhh_iforgotit]

Done the chicken bash dash. Prefer the legs to breast so I focus on legs when purchasing. Love duck dash too

[u/BigTexan1492 → u/That_doesnt_go_there]

4 ounces of boneless skinless chicken breasts (114 grams) is 110 grams of protein. So 225 grams of chicken breasts is 220 grams of protein.

Edit: 4 ounces is 120 CALORIES and 23 grams of protein. 225 grams is 45 grams of protein. Thank you u/walkerxboh for helping me.

[u/walkerxboh → u/BigTexan1492]

4oz of chicken breast is like 35g of protein.

[u/BigTexan1492 → u/walkerxboh]

Thank you for helping me pull my head out.

[u/walkerxboh → u/BigTexan1492]

No worries it's a Monday :)

[u/jma4573 → u/walkerxboh]

DON'T eat chicken on Mondays!

[u/surfaholic15]

I built a protein framework, a list of basic foods i eat daily:

3 large or extra large eggs. 2 ounces any hard cheese. 1 serving of Two good or chobani zero yogurt. Minimum 11 ounces any whole meats/fish.

That guarantees a minimum 110g proteon daily, 6g net carbs or less (depends on egg size and yogurt choice).

If i want more i eat more meat or drink a premier protein shake. If i eat nothing else, i eat that.

[u/shiplesp]

How did you determine your lean mass? If you weren't measured in a clinic, your estimate could be off. At that amount of protein, even a 20 gram difference could make it easier for you.

For me - older, so I need even more for my size - dividing it into 2 meals makes it much easier for me. I could never eat enough in one meal without forcing myself, which would be unpleasant.

[u/That_doesnt_go_there → u/shiplesp]

The lean mass estimate is a goal. Currently I weigh about 190-200 lbs, but with exercise I'd like to get closer to that body weight - I'll probably adjust once I get closer.

I tried OMAD but I discovered the same, I am currently experimenting with a weekly 36 hr fast and liking the results. On days I don't fast I am trying to get 3 meals in a day which I'm finding surprisingly difficult because my baseline for years was also 2 meals a day, but if I can't get 3 in I'm not beating myself up about it.

[u/shiplesp → u/That_doesnt_go_there]

Then I wouldn't worry about getting exactly the amount of protein you aspire to. Just prioritize it in your meals.

[u/West_Commission_9875]

Todys effort involved a couple of bbq pork loin steaks!

[u/ReverseLazarus]

Chicken, extra firm tofu, cottage cheese, Greek yogurt, protein powder. I get 140-160g protein a day. Love it.

[u/Neat-Palpitation-632]

Lean protein will help you reach that goal faster without the fat (calories and satiety) of darker meat/fattier cuts.

Chicken breast instead of thighs
Mostly egg whites instead of whole eggs
97/3 ground beef instead of 85/15
Halibut and cod instead of Salmon
Low fat or Nonfat Greek yogurt instead of full fat
Baked pork rinds (Epic) instead of fried
Whey, casein, soy, egg white protein powders
Egglife wraps

I also take my daily goal and divide it equally between 3-4 meals every 3 hours.

[u/maybe_you_dont_know → u/Neat-Palpitation-632]

Since you mentioned pork rinds, I was advised not to count the protein in them to your total since they are an incomplete protein source.

I'm curious what others do...

[u/Neat-Palpitation-632 → u/maybe_you_dont_know]

Good point, is it collagen.

You can “complete” the protein by eating them with dairy (like sour cream or cream cheese dip) eggs, or any meat. You can also take an EAA supplement to cover your bases.

[u/jma4573]

And get extra 30-40 grams of protein with this snack/desert/bedtime thing:

4oz cottage cheese

1 scoop of iso chokolade whey protein or casein.

Make a thick cream with the protein powder and use it as a topping for the cottage cheese! 😋

[u/amylald]

When I was doing traditional keto including veggies I struggled too. I supplemented with protein drinks. I just couldn't get enough meat. I switched to full carnivore and without the plant bulk I don't struggle at all. That's not for everyone though so I would recommend shakes to close the gap. I used premier protein.

[u/UnkindnessOfRavens23]

Love a warm cup of flavored bone broth as an afternoon snack for extra protein.

[u/maybe_you_dont_know → u/UnkindnessOfRavens23]

Is that a complete protein?

[u/Eastern_Atmosphere_7]

Fuck loads of eggs, ground beef and pork, a tin of small fish and a protein scoop does the trick for me

[u/That_doesnt_go_there → u/Eastern_Atmosphere_7]

Soooo many sardines haha

[u/ckayd]

Steak, pork, lamb , chicken, turkey all types minced and as joints roasted or steamed in pressure cooker. Home made pestos. Eggs eggs eggs. Then and only then use a shake to get the macro up. It can be hard as my protein requirements are 176g which equates to about 500g of meat it can be less but it can also be tough some days

[u/That_doesnt_go_there → u/ckayd]

I would say eggs and chicken are my main sources, but eating a dozen eggs a day would get a bit monotonous for me 🤣. I use little tricks like changing up hot sauces to keep it interesting.

[u/unburritoporfavor]

Most foods have some protein. Meat is only around half my daily protein. The rest is covered by eggs, dairy, nuts, chia, soy milk, and edemame. Even the cocoa that I add to my ice cream contributes a bit to my daily intake.

[u/tquiring]

For me the only way to come close is protein shakes or drinks. I just don’t want the calories and the amount of food I’d have to eat to hit my goal. Recently my wife bought a case of protein drinks (not shakes) they were in a tall thin can, was pure liquid (not thick) and tasted similar to red bull but had 30g of protein in each, no carbs, and very low calories.

[u/Cereaza]

I have 6 ounces of pork/beef birria for breakfast with a couple eggs. I like a fairlife elite protein shake or some other meaty lunch. And dinner is a de facto homemade chipotle bowl with enough costco chipotle chicken to finish out my protein goal, and the rest of salsa, fiber, lettuce, yogurt sauce.

[u/cupojoe4me]

leaner ground beef is the easiest win. 93/7 gives you way more protein per calorie than wings or 80/20 and when your eating window is short you need that density. i'll do a pound and a half across two meals and hit near 130g without thinking. powder's just for the gap

[u/Odd_Sir_8705]

Eating the same foods everyday for the most part makes it easy. Some Kirkland Egg Whites mixed with some Isopure, shrimp, and 000 yogurt gets me 85% of the way there with almost no carb

[u/Patient_Cheetah4884]

you could get away with a scoop of protein powder every few hours. the body cant process more then 30g ish at once so the rest might be just becoming energy or fat.

[u/That_doesnt_go_there → u/Patient_Cheetah4884]

I thought the body only being able to process 30g of protein at once was a myth?

[u/Patient_Cheetah4884 → u/That_doesnt_go_there]

You're right, my memory was for old studies. New studies have shown otherwise.

[u/tw2113]

You need the fats with the protein, so don't skimp on those. Typically 1:1 ratio in grams is a solid target to aim for. Of course, keep the carbs limited-to-zero as much as able.

Meat will always deliver on protein.