How do you hit 90g of protein daily?

[Anonymous]

Anonymous wrote:

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!

+1 love the suggestion to add cottage cheese to marinara!

I'll add my current high protein breakfast:
1/3 c. greek yogurt (7 g)
2 tb hemp seeds (6 g)
scoop vanilla whey protein powder (20 g)
tsp cocoa powder
1/4 c. thawed frozen berry mix

Sometimes I'll mix pb2 powder into this instead of the cocoa powder.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

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!

+1 love the suggestion to add cottage cheese to marinara!

I'll add my current high protein breakfast:
1/3 c. greek yogurt (7 g)
2 tb hemp seeds (6 g)
scoop vanilla whey protein powder (20 g)
tsp cocoa powder
1/4 c. thawed frozen berry mix

Sometimes I'll mix pb2 powder into this instead of the cocoa powder.

PP, TY for this - do you mind sharing your menus for the rest of the day? Their doctor seems concerned that an AM protein shake may put them off eating lunch. My suggestion was that they have half in AM and half in PM.

[Anonymous]

Agree with Fairlife shakes. I have two on hand - a 42 and 26g shake, depending on my needs for that day (if needed at all).

Good Culture Cottage Cheese has 19 g of protein in a 5.3 oz container, and I think is the best tasting cottage cheese. You can blend it to be sweet or savory, adding it to desserts, snacks and main courses.

Add in chicken, fish, and eggs to 1-2 meals and you are set.

[Anonymous]

As someone who has lost 70 lbs on Ozempic, I never consumed that many grams of protein. It seems excessive to me.

[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.

This only matter if you eat ONLY collagen. It is extremely hard to not consume enough essential amino acids unless you re an an extreme restricted diet, even if you are vegan.

The following foods are complete protein sources:

meat
seafood
poultry
eggs
dairy products

Soy and pea protein are plant-based complete protein sources.

[Anonymous]

Anonymous wrote:As someone who has lost 70 lbs on Ozempic, I never consumed that many grams of protein. It seems excessive to me.

did you track your body composition as you lost weight?

The reason for increasing protein and strength training while on these medications, and any low calorie diet for that matter, is that you want to lose fat while maintaining as much muscle mass as possible. Increasing protein helps with this.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

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!

+1 love the suggestion to add cottage cheese to marinara!

I'll add my current high protein breakfast:
1/3 c. greek yogurt (7 g)
2 tb hemp seeds (6 g)
scoop vanilla whey protein powder (20 g)
tsp cocoa powder
1/4 c. thawed frozen berry mix

Sometimes I'll mix pb2 powder into this instead of the cocoa powder.

if you aren't on a strict carb avoidance regimen, you can have a larger cup of yogurt and not worry about those mixins.

[Anonymous]

Anonymous wrote:

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.

It's fine. I mean, wouldn't be great as a primary/only source of protein, but most of us eat WAY more tryptophan than we need and can find that amino acid elsewhere in our diet pretty easily. I am not a fan of collagen, but the incomplete protein thing is a little overblown. An IP still functions in the body as protein, even when missing an EAA.

[Anonymous]

^ oops sorry. somepone already beat me to the "IP and collagen" punch.

[Anonymous]

I would just suggest when adding protein powder to Greek yogurt that you thin it out a little bit. I think it gets too thick and gloopy, so I add a couple TB of my fairlife or premier protein shake to thin it. Then I add my chia, hemp and flax seeds and a handful of walnuts.

I always add protein shakes, powders and bars to my day because as a menopausal vegetarian I just can’t seem to get the protein I need otherwise.

[Anonymous]

I'm also on meds and working with a nutritionist who recommended 90 grams a day. She said I could have a shake and a bar to get there. In addition I eat tofu, chicken, 2 eggs, and nuts or nut butter. Sometimes fish.

The nutritionist gave me a sample menu but it leans heavily on yogurt and other dairy, which I don't like. She also recommended "Chomps" jerky but again, can't stomach it. The sample menu has 3 meals and 2 snacks: I think the snacks are key to getting enough.

[Anonymous]

Anonymous wrote: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!

Salad dressing (makes a good "not ranch", but also a creamy honey mustard, maple vinagrette...)
Swap it for sour cream anywhere you'd use that (directly, or in dips)
add to pasta sauces (or use it in place of a white sauce)
let it strain overnight in the fridge in a colander or some cheesecloth and use it like cream cheese on a bagel or bread
Use it strained with herbs on crackers like boursin
Add to a smoothie

[Anonymous]

Curious how the pp's coffee tastes with the protein powder (whey based vanilla flavored?), whether it melts into the hot liquid well or stays granular. Is it black coffee or otherwise with milk or creamer besides the powder? I'm hopeful the protein powder just sort of tastes like powdered coffee creamer.
That could be an interesting way for me to get some morning protein.

Thanks

[Anonymous]

Anonymous wrote: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.

These are basically what I'm doing. Except I do a vegan protein shake (OWYN).

Also, good culture cottage cheese has 16g/container.

[Anonymous]

Anonymous wrote: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!

2 scoops of this will get you more than halfway there. it's actually really tasty