How do you hit 90g of protein daily?

[Anonymous]

We have a relative living with us who recently started taking Mounjaro due to weight gain from a necessary medication at this time. The doctor wants them to hit 90g of protein daily and relative is asking us for help on how to meet this goal. Neither DH nor I pay much attention to our consumption beyond dinners built around an animal protein, veggie, salad, and usually a bit of rice. Maybe lentils or a bean soup for lunch. Or sandwiches, sometimes w/o the bread. Breakfast is usually yogurt and fruit. Maybe this is 90g, we just DK.

I am going to Google this, but also would appreciate feedback from readers here who may be taking Ozempic, Wegovy, Mounjaro, etc and similarly need to consume 90g of protein every day.

TIA - grateful for insights and suggestions!

[Anonymous]

Protein shake, chicken, fish, beans, eggs, collagen.

[Anonymous]

Anonymous wrote:Protein shake, chicken, fish, beans, eggs, collagen.

Collagen - interesting - will look into that.

Think doctor told them that they are worried that the protein shake might hinder them from eating protein at lunch and dinner. What if they had a small shake in the AM, then again at night?

[Anonymous]

Anonymous wrote:

Anonymous wrote:Protein shake, chicken, fish, beans, eggs, collagen.

Collagen - interesting - will look into that.

Think doctor told them that they are worried that the protein shake might hinder them from eating protein at lunch and dinner. What if they had a small shake in the AM, then again at night?

Doctor is dumb. It's really hard to get 30g in at breakfast. Shake helps a lot. Also, Greek yogurt.

[Anonymous]

15 G: First hunger in AM: https://www.target.com/p/atkins-nutritional-shake-milk-chocolate-delight/-/A-51216270. - and I never thought I would ever eat/drink this kind of thing
38 G: Lunch, can of tuna on a big green salad (sub in 6 oz salmon, chicken etc.)
15 G: Snack greek yogurt and berries
38 G: See choices at lunch, plus green veggies.
4 G: Dessert, quarter cup of whole milk ricotta cheese, splenda, chocolate chips,

Lunch can sub in eggroll in a bowl made with turkey.

Newly doing this myself!

[Anonymous]

Eggs. Cheese. Fish. Protein powder.

[Anonymous]

They eat food that’s high in protein. I am positive their doctor them suggestions or that their common sense could help them figure it out. They’re already on weight loss meds, now they need someone to help them figure out chicken has protein?

[Anonymous]

My nutrionist suggested four things to increase my protein:
- oikos Greek yogurt- 15g protein
-fairlife chocolate protein shake-30g protein
-reduced fat string cheese- 8g protein
-egg white-3.6g protein each.

[Anonymous]

Anonymous wrote:They eat food that’s high in protein. I am positive their doctor them suggestions or that their common sense could help them figure it out. They’re already on weight loss meds, now they need someone to help them figure out chicken has protein?

Wow, guess compassion and grace were not on your NY’s list of resolutions. This is a young adult with us who is in crisis. When someone is in crisis, they often need support because common sense and other traits may be on the wane.

Fortunately other posters showed up here and offered suggestions, not judgment, and I appreciate their doing so.

May you show up for those who need you in 2024.

[Anonymous]

Anonymous wrote:Protein shake, chicken, fish, beans, eggs, collagen.

Collagen is not a complete protein in that it doesn't contain all of the "essential" 9 amino acids, so keep that in mind.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Protein shake, chicken, fish, beans, eggs, collagen.

Collagen is not a complete protein in that it doesn't contain all of the "essential" 9 amino acids, so keep that in mind.

Thanks. I did a little poking around last night and couldn’t find a consensus on it.

[Anonymous]

Center each meal and snack around protein. It's a good idea to make a list of all the protein sources you/they like and how much protein it gives you. For example: 3 oz cooked chicken breast 25g, 3/4 c greek yogurt 14g.

Another good rule of thumb when deciding if something is a good/high protein source is to take the g of protein and multiply that by 10. That value should be equal to or greater than the calories. So 4 oz uncooked chicken breast is 120 calories with 25g protein. 25*10= 250 which is > 120- good source of protein.

Peanut butter: 2 tbsp is 190 calories and 7 g protein. 7*10=70 which is < 190 so while it has protein is it not a good source when compared to the calories.

I will hit 133 g today in only 1300 calories:

Breakfast: ~1 c Eggwhites from carton (22g) with parmesan cheese (9g0
1/2 scoop protein powder in coffee (10g)
Apple

Snack: 1/3 c greek yogurt (7g) with raspberries and chia seeds (4g)

Lunch:
3 oz cooked chicken breast (25g)
zucchini noodles
sauce- blend 1/2 c marinara with 1/2 c cottage cheese (13g)

Snack 2: Edamame- (8g)

Dinner:
4 oz pork tenderloin (23g)
Cooked kale
rice

[Anonymous]

Anonymous wrote:Center each meal and snack around protein. It's a good idea to make a list of all the protein sources you/they like and how much protein it gives you. For example: 3 oz cooked chicken breast 25g, 3/4 c greek yogurt 14g.

Another good rule of thumb when deciding if something is a good/high protein source is to take the g of protein and multiply that by 10. That value should be equal to or greater than the calories. So 4 oz uncooked chicken breast is 120 calories with 25g protein. 25*10= 250 which is > 120- good source of protein.

Peanut butter: 2 tbsp is 190 calories and 7 g protein. 7*10=70 which is < 190 so while it has protein is it not a good source when compared to the calories.

I will hit 133 g today in only 1300 calories:

Breakfast: ~1 c Eggwhites from carton (22g) with parmesan cheese (9g0
1/2 scoop protein powder in coffee (10g)
Apple

Snack: 1/3 c greek yogurt (7g) with raspberries and chia seeds (4g)

Lunch:
3 oz cooked chicken breast (25g)
zucchini noodles
sauce- blend 1/2 c marinara with 1/2 c cottage cheese (13g)

Snack 2: Edamame- (8g)

Dinner:
4 oz pork tenderloin (23g)
Cooked kale
rice

You’re so kind - TY for all of this!

[Anonymous]

protein shakes, sneaking cottage cheese and greek yogurt into things, and egg whites, specifically these: https://www.eggwhitesint.com/ which are easy to sneak into most cold drinks

[Anonymous]

What do you sneak Greek yogurt into? I add into a few items but think Greek yogurt may be the only option of the two when on their own.

TY!