How much protein do you need? And how to get more

[Anonymous]

I’m 5’5” 125 lbs. I don’t want to lose weight, just maintain and keep the muscle I have.

I used this calculator and it said I should be eating 132 gm protein per day and 1989 cal

Does this seem right? That seems like an impossible amount. I probably eat 50 gm per day protein now. How can I increase? I eat plant based but will eat some meat..but I don’t like it more often than a couple times per week

I used this calculator

https://macrosinc.net/macro-calculator/

[Anonymous]

You don't need to eat meat to eat more protein.

[Anonymous]

I am a similar sized woman and have increased my protein many times while trying to put on/keep muscle mass. Some things that worked for me are:

-Putting a scoop of protein powder into my oatmeal
- Adding beans to side salads or mixed in with steamed veggies
- Adding nuts to salads, veggies, etc
- Snacking on hummus in the afternoon
- Carrying individual packets of almond butter for when I'm out and want a quick snack
- Making greek yogurt parfaits or frozen pops for dessert
- My favorite late night snack is to freeze a mixture of chocolate protein powder, a little water or almond milk, peanut butter until it's a thick pudding consistency then topping with cool whip

[Anonymous]

Anonymous wrote:You don't need to eat meat to eat more protein.

I know. But what should I be eating to get more protein in a meaningful way? If I’m eating 50 gm of protein per day (estimate) and I should be getting 132 grams, a couple scoops of peanut butter or a yogurt is not going to close the gap

[Anonymous]

Anonymous wrote:

Anonymous wrote:You don't need to eat meat to eat more protein.

I know. But what should I be eating to get more protein in a meaningful way? If I’m eating 50 gm of protein per day (estimate) and I should be getting 132 grams, a couple scoops of peanut butter or a yogurt is not going to close the gap

You don't need to double the protein you're getting. Make sure there is protein in each meal you eat, and you're fine.

[Anonymous]

Anonymous wrote:I am a similar sized woman and have increased my protein many times while trying to put on/keep muscle mass. Some things that worked for me are:

-Putting a scoop of protein powder into my oatmeal
- Adding beans to side salads or mixed in with steamed veggies
- Adding nuts to salads, veggies, etc
- Snacking on hummus in the afternoon
- Carrying individual packets of almond butter for when I'm out and want a quick snack
- Making greek yogurt parfaits or frozen pops for dessert
- My favorite late night snack is to freeze a mixture of chocolate protein powder, a little water or almond milk, peanut butter until it's a thick pudding consistency then topping with cool whip

Can you recommend your specific protein powder you use? Both the reg and the chocolate? I’ve tried in the past and they were chalky, but that was at least a decade ago- I’m hoping some better products are available now

[Anonymous]

Anonymous wrote:

Anonymous wrote:I am a similar sized woman and have increased my protein many times while trying to put on/keep muscle mass. Some things that worked for me are:

-Putting a scoop of protein powder into my oatmeal
- Adding beans to side salads or mixed in with steamed veggies
- Adding nuts to salads, veggies, etc
- Snacking on hummus in the afternoon
- Carrying individual packets of almond butter for when I'm out and want a quick snack
- Making greek yogurt parfaits or frozen pops for dessert
- My favorite late night snack is to freeze a mixture of chocolate protein powder, a little water or almond milk, peanut butter until it's a thick pudding consistency then topping with cool whip

Can you recommend your specific protein powder you use? Both the reg and the chocolate? I’ve tried in the past and they were chalky, but that was at least a decade ago- I’m hoping some better products are available now

I love the Ump brand (all the flavors are good!) and also Isopure.

[Anonymous]

I eat around that amount daily: eggs and cheese (cottage/mozzarella/feta in salads) do the trick for me

[Anonymous]

Anonymous wrote:I eat around that amount daily: eggs and cheese (cottage/mozzarella/feta in salads) do the trick for me

An egg has about 6 grams of protein, right?

[Anonymous]

I’m 5’5” 125 lbs. I don’t want to lose weight, just maintain and keep the muscle I have.

I used this calculator and it said I should be eating 132 gm protein per day and 1989 cal

Are you having difficulty maintaining your weight/muscle based on your current diet?

I try to eat protein at lunch and dinner but no where near 130 grams. I see no weight gain, weight loss or muscle loss if I exercise and eat around 2000 calories. (I'm 5'4, 115)

[Anonymous]

Anonymous wrote:

I’m 5’5” 125 lbs. I don’t want to lose weight, just maintain and keep the muscle I have.

I used this calculator and it said I should be eating 132 gm protein per day and 1989 cal

Are you having difficulty maintaining your weight/muscle based on your current diet?

I try to eat protein at lunch and dinner but no where near 130 grams. I see no weight gain, weight loss or muscle loss if I exercise and eat around 2000 calories. (I'm 5'4, 115)

No, I’m not losing weight. But my goal is to slow muscle mass loss from aging as much as possible.

[Anonymous]

tuna, eggs, protein milk, protein powder, protein drinks.

I drink a 30g flavored cold protein drink, which has a sweet taste instead of desert or snacking. It totally cuts my hunger. I do maybe one of these per day, plus about 30 grams of protein at meals.

[Anonymous]

Egg whites. I eat 4 egg whites for breakfast. 69 calories and 14 grams of protein. Turkey sausage links is another 18 grams of protein. 250 calorie, 32 gram protein breakfast.

[Anonymous]

https://www.amazon.com/gp/product/B07LCZC2C2/ref=ppx_yo_dt_b_asin_title_o03_s00?ie=UTF8&psc=1