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A good whey protein can get you close to another 50g protein with two scoops. Eggs are a great breakfast option for protein, and then an animal protein at lunch and dinner can get you the rest of the way. Greek yogurt has some protein too I believe. Just have to get accustomed to what foods can maximize your macros.
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Agree with all of this! Look for your lowest protein meal, and try to add some to it.
I regularly do 2 eggs, some vegetables, a protein shake (1 scoop of whey protein), and either cottage cheese or Greek yogurt for breakfast and that’s 50g right there. A sandwich with deli meat, cheese, veggies, and a side of something fibrous for lunch, then some sort of additional protein with dinner gets me well over 100g.
Not everything has to be traditional meat protein, incorporate a variety of plant based items (like a big salad + seeds) and you'll be good, some suggestions below:
Pumpkin seeds, cashews - 5g per 0.25 cup
Steel cut oats - 5g per 0.25
Chia seeds - 6g per 2 tbsp
Almonds, Chickpeas - 6g per 0.25 cup
Lentils - 9g per 0.5 cup
Tofu - 8-15g per 3oz
Brussel sprouts, broccoli - 2g per 0.5 cup
Spinach - 3g per 0.5 cup
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Eggs in the morning.
Maybe a Greek yogurt snack with berries
Chicken breast, lean ground turkey, or lean meat for lunch. Sometimes salmon or ahi tuna. And for dinner — but lighter.
Protein shake, if needed — no added sugars or BS
Greek yogurt with almond butter! Such a good snack
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Eggs: 1gram protein for every 10 calories. A large egg with 60 calories has six grams of protein, an xl egg with 70 calories has seven grams, etc
Greek yogurt: the Oikos one I eat is 90 calories and 15 grams of protein
Black beans: one boiled cup has 230 calories and 15 grams of protein
Tofu: one full package is under 400 calories and has 40 grams of protein
Cottage cheese: one cup has 220 calories and 25 grams of protein.
Turkey: one hundred grams of Turkey has 160 calories and 22 grams of protein
Lentils: one cup has 230 calories and 18 grams of protein.
Oikos makes a pretty good 20g yogurt. Greek and regular.
Fairlife has a 32g nutrition plan 11 oz drink
Not to my knowledge. Fairlife makes a chocolate milk in a larger container but I think it’s only 12g of protein.
I couldn’t even find these for sale in individual bottles at stores, I only found it in bulk at Costco
I’m a big fan of the Chobani Complete smoothies for breakfast, which are 25g of protein to start things off. Also, if you’re a coffee drinker and like lattes, you can find approx 10g of protein here too. Protein pancakes and protein waffles that are pre-made are another quick and easy breakfast (I top mine with a scoop of Greek yogurt for a little more when I go this route).
This was my food for the day yesterday, ~2100 Cals, 126 g protein:
Greek yogurt!
Egg whites
Snack on beef jerky
Protein bars (quest)
Fish, chicken
I just made myself mung bean noodles with shrimp.
I would look for superfoods that have a great macro profile and invest in them. Mung Bean Noodles taste like nothing and have a ton of protein. The shrimp I cooked was frozen packaged. Simply used Thai peanut sauce.
Takes time but Google!