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[quote=Anonymous][quote=Anonymous]60 grams of protein is nothing OP.  You need to strive for more than that. Also while I'm all for watching calories you have to be careful to not go the way of the 1990's trend of non-fat everything. That trend was a disaster for so many people.

I try to get 100-120 grams a day of protein per day, and I have to work hard to get more than 1200 calories a day which is too low. I'm 57F, post menopausal. And I weight train.

This is an example of how I get my protein, total calories 1600. approx 120 grams protein

Morning - pre-workout: Fairlife Protein Drink 30 grams of protein, 160cals. Delicious, low in sugar, very high in protein. https://fairlife.com/nutrition-plan/chocolate/

post-workout: 2 whole eggs, none of this egg white talk, you need the yolk. it's rich in nutrients.  12 grams protein, 160 calories.  Side of berries.

Lunch: green salad with can of yellowfin tuna or whole chicken breast. I actually love tuna packed in olive oil.  a whole can is 250 calories, 36 grams of protein.

Snack: Oikos Pro yogurt - 20 grams of protein, 140 calories. roasted almonds, which I toss into my yogurt so that's probably 8-10 almonds. 80 calories, 3 grams protein

Dinner: 4 oz salmon, side of quinoa
30 grams protein, 355 calories [/quote]

Fairlife drinks are full of artificial sweeter, which is now being linked to diseases and actually doesn’t help with weight loss https://www.nbcnews.com/health/health-news/artificial-sweeteners-health-risks-heart-disease-blood-sugar-rcna46717

And no, you don’t “need” egg yolk.  Eat it if you want, it is heathy- but if you are trying to cut calories, it is fine to ditch it and just eat the protein filled white along with other sources if heathy fats. Most people aren’t short on getting enough fat in their diets.  And egg yolk or not, everyone should be taking a vitamin D supplement.  [/quote]

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