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Started By
Message
How to get enough protein
Posted on 1/5/25 at 10:45 am
Posted on 1/5/25 at 10:45 am
Using a lot of suggestions and information from this forum I made a lifestyle change last August.
I went from zero workouts to 4-5 per week. Icut out sugars and most processed foods.
My fat mass went from 27% to 22%.
Once I started gaining muscle I started focusing on more cardio strength training. I am enjoying this process and feel so much better.
My current struggle is getting enough protein each day.
I am a healthcare provider and work from 8 to 4 with no lunch breaks. I prefer to work straight through.
My routine looks like this
Coffee with a scoop of transparent labs whey and scoop of fiber.
Workout
Two eggs and two sausage links for breakfast
Premade protein shake at lunch
Usually chicken of some sort for dinner,
Vegetables and a carb, potato or rice.
That normally churns out 130 ish g of protein.
I started adding in an extra protein shake but can’t get to 168 g.
Is it bad to have 3 scooped of protein per day?
I also stated snacking on sardines in oil but there is no way to bring that to the office.
I went from zero workouts to 4-5 per week. Icut out sugars and most processed foods.
My fat mass went from 27% to 22%.
Once I started gaining muscle I started focusing on more cardio strength training. I am enjoying this process and feel so much better.
My current struggle is getting enough protein each day.
I am a healthcare provider and work from 8 to 4 with no lunch breaks. I prefer to work straight through.
My routine looks like this
Coffee with a scoop of transparent labs whey and scoop of fiber.
Workout
Two eggs and two sausage links for breakfast
Premade protein shake at lunch
Usually chicken of some sort for dinner,
Vegetables and a carb, potato or rice.
That normally churns out 130 ish g of protein.
I started adding in an extra protein shake but can’t get to 168 g.
Is it bad to have 3 scooped of protein per day?
I also stated snacking on sardines in oil but there is no way to bring that to the office.
This post was edited on 1/5/25 at 10:47 am
24
Posted on 1/5/25 at 11:02 am to Tenfold
quote:This is a good question and I'd like to see the answers.
Is it bad to have 3 scooped of protein per day?
I'm in a similar place as you. My go to has been to have, mid-morning, a protein blast in the form of nonfat yogurt with a scoop of whey stirred in. It's usually 270-300 calories and 50-60g of protein. My additional hope with this is that it helps with satiety during the day.
If you're able to have halibut or something like that, it's also great bang for buck calorie and protein wise.
Posted on 1/5/25 at 11:05 am to Big Scrub TX
Before workouts a mix a half cup of overnight oats with a half scoop of whey. It helps out with energy and another opportunity to fill the void in protein.
Greek yogurt kills my stomach, never tried halibut.
Greek yogurt kills my stomach, never tried halibut.
Posted on 1/5/25 at 11:06 am to Tenfold
quote:I’m also in healthcare and I’d tell them to eat my arse if they told me eating 8-4
healthcare provider and work from 8 to 4 with no lunch breaks. I
My protein comes from:
Morning oats with scoop of protein (25gm)
Lunch ground beef or chicken with rice/sweet potato. (60gm)
Protein bar,Greek yogurt & boiled eggs for snacks (50gm)
Occasionall cans of tuna (30gm)
Dinner is a repeat of lunch most of the time. (60gm)
Today’s breakdown minun breakfast and dinner
This post was edited on 1/5/25 at 11:14 am
Posted on 1/5/25 at 12:26 pm to Tenfold
Seems like you’re likely getting at least 0.7 grams/lb per day and are seeing increases in muscle, not sure you need to change.
Posted on 1/5/25 at 12:46 pm to Tenfold
It'll be easier if you try to eat more protein early before work. Another poster posted an image of oikos Greek yogurt. Add that to your preworkout meal and that adds 15g of protein and 10g carbs
Start meal prepping your breakfast. I do about 1-2 lbs of meat scrambled with around 15 eggs and some spinach for the week. You can vary the # of eggs and the type of meat based on preference and macros needs. Sometimes I use ground beef, sometimes ham, sometimes ground turkey. You can wrap it in a tortilla or make a sandwich if you need carbs or just eat it as a bowl. That plus the yogurt should add another ~40g of protein to your day.
Otherwise you'll need to try to find a way to eat something for lunch. I pre-make all my meals in the crock pot for the week and just warm them up at lunch but I'm able to eat at my desk
Start meal prepping your breakfast. I do about 1-2 lbs of meat scrambled with around 15 eggs and some spinach for the week. You can vary the # of eggs and the type of meat based on preference and macros needs. Sometimes I use ground beef, sometimes ham, sometimes ground turkey. You can wrap it in a tortilla or make a sandwich if you need carbs or just eat it as a bowl. That plus the yogurt should add another ~40g of protein to your day.
Otherwise you'll need to try to find a way to eat something for lunch. I pre-make all my meals in the crock pot for the week and just warm them up at lunch but I'm able to eat at my desk
Posted on 1/5/25 at 12:49 pm to NewOrleansBlend
Our gotos for adding protein:
Siggi’s Skyr (Swedish yogurt). 15g protein per 110 calories per serving.
Nancy’s probiotic cottage cheese 14g protein per 80 calories per 1/2 cup. I use everything bagel seasoning to add a little extra flavor. It’s absolutely delicious compared to regular cottage cheese.
String cheese.
Siggi’s Skyr (Swedish yogurt). 15g protein per 110 calories per serving.
Nancy’s probiotic cottage cheese 14g protein per 80 calories per 1/2 cup. I use everything bagel seasoning to add a little extra flavor. It’s absolutely delicious compared to regular cottage cheese.
String cheese.
This post was edited on 1/5/25 at 12:51 pm
Posted on 1/5/25 at 12:52 pm to hogfly
Beef Jerky is another quick snack loaded with protein also. Costco has a big selection. I’ve made a couple batches of my own on the traeger and it’s been awesome.
This post was edited on 1/5/25 at 12:53 pm
Posted on 1/5/25 at 1:08 pm to hogfly
Yogurts is a no go. I eat yogurt its indigestion overload all day. Never been tested but must have some intolerance.
Some great help in this thread.
Thank you
Some great help in this thread.
Thank you
This post was edited on 1/5/25 at 1:13 pm
Posted on 1/5/25 at 1:47 pm to Tenfold
One easy boast for protein shakes is using pasteurized egg whites instead of only milk. Makes it nice and creamy too.
Posted on 1/5/25 at 5:25 pm to Tenfold
If you don’t eat lunch, it’s going to be hard.
Or you need to be eating a bigger, more protein packed breakfast.
Eggs don’t have that much protein. You need to be eating meat for breakfast and more of it.
Or you need to be eating a bigger, more protein packed breakfast.
Eggs don’t have that much protein. You need to be eating meat for breakfast and more of it.
Posted on 1/5/25 at 6:00 pm to Tenfold
I eat a mega frick ton of beef. I'll buy 9 lbs. of 93/7 lean hamburger meat, patty each one out to 6 ounces, and grill them all on my Big Green Egg. Usually makes 24 burgers. I will eat on it most of the week. Normally will eat one patty on a Keto hamburger bun that also has 7 g of protein. Sometimes, I'll have two patties per bun.
One patty, a keto bun, and one slice of deluxe cheese is 45g of protein. If I have two patties per bun, my protein intake per burger is at 80g of protein. I do supplement protein shakes from time to time, but I can easily get my protein with beef.
I usually will boil a sweet potato and eat it with my burger. Steaks are also good for protein, but you gotta watch your fats with steaks.
I'll also eat cottage cheese, and will throw a scoop of Casein vanilla protein in there along with a little of milk. You'll need the milk because Casein protein is thick.
One patty, a keto bun, and one slice of deluxe cheese is 45g of protein. If I have two patties per bun, my protein intake per burger is at 80g of protein. I do supplement protein shakes from time to time, but I can easily get my protein with beef.
I usually will boil a sweet potato and eat it with my burger. Steaks are also good for protein, but you gotta watch your fats with steaks.
I'll also eat cottage cheese, and will throw a scoop of Casein vanilla protein in there along with a little of milk. You'll need the milk because Casein protein is thick.
This post was edited on 1/5/25 at 6:03 pm
Posted on 1/5/25 at 6:43 pm to Salmon
quote:
Eggs don’t have that much protein. You need to be eating meat for breakfast and more of it.
This. When I got serious about fitness, I stopped eating eggs during the week. I love eggs, but they are satiating enough that I can’t get more than 20g of protein in a meal.
I usually eat 6oz of beef + 4oz of chicken around 10:30 now.
Posted on 1/5/25 at 8:01 pm to LSUfan20005
This helps.
Didn’t pay much attention to the eggs just ate them because it’s a habit/traditional/cermonial breakfast food. I will add in the Hamburgers because it’s an easy idea. I think this thread just showed me I was lazy and meal prepping is not an option if you want to do it right. Appreciate all the helpful insights.
Didn’t pay much attention to the eggs just ate them because it’s a habit/traditional/cermonial breakfast food. I will add in the Hamburgers because it’s an easy idea. I think this thread just showed me I was lazy and meal prepping is not an option if you want to do it right. Appreciate all the helpful insights.
Posted on 1/5/25 at 8:17 pm to Big Scrub TX
Nothing wrong with having 12 scoops a day of it meets your macros. Whey protein is just food.
OP should do two scoops in first two meals and double the size of the chicken in the last meal
Your plan is better though as far as satiating effects. Op could do a ration 25g Greek yogurt at first two meals too along with bigger chicken
OP should do two scoops in first two meals and double the size of the chicken in the last meal
Your plan is better though as far as satiating effects. Op could do a ration 25g Greek yogurt at first two meals too along with bigger chicken
Posted on 1/5/25 at 8:29 pm to lsu777
quote:Is it the same impact as eating a whole food? I'm honestly asking, because it seems too easy. Does the answer to this question change if it's cooked?
Whey protein is just food.
Any opinion on the Fairlife milk? I hate not to have whole, cream or half/half, but I'm trying to lower cals and sat fat.
Posted on 1/5/25 at 8:49 pm to Big Scrub TX
quote:
but I'm trying to lower cals and sat fat.
I subscribed to an Alaskan fish subscription, and that solved this issue for me. Rockfish and Cod, I can eat a ton of protein with minimal calories.
Personally, I limit my whey to one scoop a day. More than that feels unsustainable long term and I don’t consider it “real” food.
Posted on 1/5/25 at 11:40 pm to Tenfold
quote:
Is it bad to have 3 scooped of protein per day?
Dr. Mike from Renaissance Periodization has your back with a recent video.
RP YouTube - Whole food better gains?
Posted on 1/6/25 at 4:20 am to Tenfold
You have to be man enough
Posted on 1/6/25 at 6:31 am to Tenfold
2 eggs is rookie numbers. Add another 4+ worth of whites to that meal.
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