How do you hit 90g of protein daily?
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Anonymous
TY for sharing this - could be helpful. |
Anonymous
Didn't like the premade protein drink, but let's see if this works. TY. |
Anonymous
3 oz tuna (20 g) chopped apple or chopped grapes 1 oz shredded cheddar cheese (7 g) chopped pecans 1/2 mayo, 1/2 yogurt - I don't really measure dash dijon mustard I usually have this with rice crackers, or mini peppers if I'm watching carbs. Other things I eat for lunch are pretty simple: omelets, salads, nitrate free lunch meat or charcuterie with a couple ounces of cheese, olives, fruit, nuts. I like those egg white wraps though they don't add much protein. Dinner is typically 4-6 oz lean protein of some sort, and an extra 7-10 grams with whatever side dishes we have. Right now our favorite is pork tenderloin with salt, pepper, and a little cumin. Served with black beans seasoned with lime juice, cilantro, queso fresco and roasted sweet potatoes. Another suggestion is to use bone broth when cooking rice, or add a cup to pasta sauce to add a few more grams. It's the same as collagen protein, but as PP countered, if they're getting enough amino acids elsewhere it may still provide benefits. If I'm hungry during the day I'll have 1-2 snacks. Usually cottage cheese, a couple of eggs with hot sauce and s&p, or a protein bar, plus a side of raw veggies and/or fruit. I like the IQ protein bars from costco or RX bars, which both have 12g. BTW, I'm tracking protein intake and lifting weights to try to improve bone density. I don't count calories but in general stay away from added sugar and refined carbs by choice and gluten by necessity (diagnosed celiac in my 30s, which probably impacted bone density). |
Anonymous
If you don't like Chomps or other brands of jerky, try biltong. There is a "naked" flavor that doesn't stick around as much. I buy it on Amazon. |
Anonymous
| Greek yogurt, eggs, chicken breast, tuna. |
Anonymous
Collagen is not a complete protein, my doctor told me not to count it toward protein goal. OP - eggs (3 or 1 w/added boxed whites and veg), greek yogurt, sausage, bacon or leftovers for breakfast are good options, you can add nuts and berries to the yogurt lunch - salad with chicken or fish, add some hardboiled eggs if did not have for breakfast. if the volume of salad is too filing, mostly protein. for some reason chicken lunchmeat does not fill me up in the same way as chicken strips or shredded chicken. i sometimes use something like egg life wraps which are pure protein with lunchmeat, mustard, shredded carrots) snack between meals or shake at bedtime - quality no sugar whey shake (not sugary like Ensure, I use a WF powder or premixed Core Power shakes which tend not to fill me up for some reason) or greek yogurt with nuts for protein and berries dinners sound fine Plant proteins are not as bioavailable, since the meds suppress appetite so much, a focus on bioavailable animal protein should predominate was the guidance I got, rather than sugary oats/cereal with soy added (my prior go to). We all need plenty of high quality protein with age to build and protect bones and muscle mass, especially as it sounds like she has had recent health problems. You are a stellar person to take in an ailing relative. I hope her health is fully back on track soon. |
Anonymous
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Okinos pro greek yogurt has added whey and 25g of protein, good on own or in a smoothie. or you can add a scoop or half a scoop of protein powder to greek yogurt. Greek yogurts vary pretty widely in protein content.
If trying to fit in more protein a small smoothie can hold greek yogurt, whey powder and nut butter and it can be easier to drink calories, it's not as satiating as chewed food. A bedtime snack can be a good way to slip in a bit more. Also, Fairlife milk is higher in protein, can also be part of the smoothie base. I just throw in some frozen berries. Your idea of dividing food up is a good one. The meds can make some people not hungry at ALL. |
Anonymous
| For those who add in a scoop of protein powder, how do you mix it in so it's not all clumpy? |
Anonymous
| Kefir with whey powder added is a good snack/drink if the Greek yogurt tends to suppress appetite too much. |
Anonymous
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Anonymous
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Anonymous
I use a stick blender |
Anonymous
I find it mixes better with yogurt by stirring than with liquids? https://lifehacker.com/mix-protein-powder-into-your-yogurt-1846042865 If I'm making a smoothie with milk or adding water to it I have better luck with a blender or shaker cup, respectively. |
Anonymous
| Are people eating cottage cheese plain or ??? |
Anonymous
| Isn't 90g of protein alot? Isn't it just around 60g for the day? |