Reply to How do you hit 90g of protein daily?

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[quote=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[/quote]

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