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Gained 25 lbs in Q. Now finally lost 26!!! 🙌🏼
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Ratio has yogurt that is 25g of protein, I also drink premier protein in the morning that has 30 g. I also eat a lot of eggs, cheese and chicken breast. Other things like beans and legumes help too.
I love premier protein too!
Cheese has protein 🔥 if you’re sure that you’re stacking your breakfast with protein then the goal becomes easier to hit. Oatmeal loaded with preferred protein powder and 2-3 eggs on a separate plate makes for a big protein boost in the morning. ~2 meals including chicken as the protein through the middle of the day and at night switch it up with 93/7 beef or lean turkey (and alternate what protein is in which meal throughout the days to not get bored. PS hot sauce/sriracha is a life saver, huge taste and almost 0 hit to macros).
Give yourself one of the weekend days as a “cheat” day each week. Obviously don’t go crazy and stick to healthier options when you can but you can break the mould and get the items you want. Your body in-routine for 6 days straight will allow a 7th to include change if you get back to your routine the day after and repeat the process. Good luck 🔥
I’ve found a few meals that can help boost me!
-Chipotle high protein lifestyle bowl: 80g (ish) of protien as is, I remove the spicy salsa and add guac for healthy fat/more protein
-oatmeal: I use the instant packs and add 2 scoops of protein, fruit sometimes, and 2 tablespoons of peanut butter or powdered peanut butter to make the flavor (ends up weird texture but soooo good and packs like 50g protein)
-Greek yogurt: not an insanely high protein source but it’s a well proportioned snack, add fruits and maybe protein granola!
I also follow many cooking instagrams that have recipes that are made to be high protein. It’s all about finding things that you’ll realistically be happy eating!
Which insta?
1. Add a protein powder
2. Greek yogurt
3. Tuna / chicken / a meat in lunch and dinner
4. I take collagen which gives me an extra 18g protein
5. I also have a protein dessert / mousse / rice pudding shop bought
I've been mixing 1st phorm orange dreamcicle protein to yogurt. Pretty amazing combo.
Protein shakes have been the best for me. I tried Vega Sport and OWYN Elite protein shakes. Both are high in protein.
Whey protein isolate has like 25grams of protein per 100 calories. Just drink that
Cottage cheese also high in protein. I eat it with fruit
If you're struggling that hard you may be eating too much protein for your bodyweight or your calorie count is too low
https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
Rising Star
Macros should make it easier. Fats and protein are the most important.
Most sauces have calories that are not nutrition. For sugar free - try Walden farms.
Most westerners have been spoiled by addictive substances that taste good but are horrible for you (sugars, garbage fats, emulsifiers, preservatives, flavorings, etc.,)
Spices, fresh herbs and good fats go a long way to add taste.
Protein powders also help.
4 oz cooked (6 raw) chicken breast is about 44. Add to tbs nutritional yeast and you ate up to 50.
Two servings protein powder, 2 tbs chia seeds will put you over 50g (maybe 55- depending on protein type)
Then you only have 50 to go.
Nuts double as protein and fats. Walnuts are my fav. Add those to either of the above and you are down to 40ish.