Protein Problems Solved
We all know how important protein is, but I’ll be the first to admit that it can be really challenging and sometimes feel overwhelming to hit your goal every day.
For people with zero restrictions, it’s definitely easier.
But everyone’s got something they try to avoid/limit:
Meat, dairy, soy, carbs, gluten, processed foods, added sugar, nuts….
Some people are limited by budget.
Some by religious or cultural practices.
Some by fear and/or hatred of cooking (me!)
It can be challenging, for sure.
But like anything else – if it matters to you enough, you’ll find a way to make it work.
I want to help.
There’s a good chance that you can achieve your desired protein:calorie ratio by eating more of the proteins you already enjoy and eating less of the carbs. No massive upheavals of your diet required.
Here are 2 examples of full days of meals with 150g protein each day – without any supplements. These are estimates – exact macro content varies based on specific varieties and brands of ingredients used.
Day 1 – With meat
Total: 150g protein, 110g carbs, 65g fat, 1655 calories
Breakfast
3 scrambled eggs, 3 egg whites, 1 slice Ezekiel toast, ½ avocado, ½ cup strawberries
35g protein, 18g carbs, 25g fat, 435 calories
Snack 1
1 cup low-fat cottage cheese, ¼ cup blueberries, 10 almonds
20g protein, 10g carbs, 8g fat, 200 calories
Lunch
Turkey sandwich: 5 oz turkey breast, 2 slices whole grain bread, lettuce, tomato, mustard; side of cucumber slices
40g protein, 30g carbs, 10g fat, 390 calories
Snack 2
2 boiled eggs, 1 medium apple
15g protein, 22g carbs, 10g fat, 230 calories
Dinner
4 oz grilled chicken, ½ cup quinoa, 1 cup roasted broccoli with olive oil
40g protein, 30g carbs, 12g fat, 400 calories
Day 2 – Vegetarian
Total: 149g protein, 120g carbs, 65g fat, 1665 calories
Breakfast
Tofu scramble (5 oz extra firm tofu, spinach, bell pepper), 1 slice whole grain toast, 1 tbsp almond butter
35g protein, 20g carbs, 20g fat, 390 calories
Snack 1
½ cup edamame, 1 oz cheese, 1 small orange
18g protein, 15g carbs, 9g fat, 220 calories
Lunch
Lentil salad: 1 cup cooked lentils, arugula, 1 oz feta, cherry tomatoes, olive oil; 1 slice rye bread
38g protein, 35g carbs, 14g fat, 430 calories
Snack 2
1 boiled egg, ¾ cup Greek yogurt (2%), 1 tbsp chia seeds
20g protein, 10g carbs, 8g fat, 200 calories
Dinner
Chickpea veggie stir-fry: ¾ cup chickpeas, ½ cup brown rice, zucchini, carrots, olive oil, garlic
38g protein, 40g carbs, 14g fat, 425 calories
And here are some examples of ChatGPT prompts you can use to help put together meals for you and your family.
- Give me 7 breakfast ideas that each have 30g protein and not more than 400 cal, don’t use eggs, and can be made in under 5 minutes.
- Give me 3 dinner ideas with 40g protein, under 500 calories, and use any/all of my leftovers: (list your leftovers you want to use).
- Give me a week’s worth of meals (bfast, lunch, dinner, 2 snacks). Each day needs calories 1650, protein 140g, carbs 160, fat 50. Give me recipes that are easy and quick to make and include a shopping list.
- Give me 5 high-protein dessert ideas that taste indulgent but are under 200 calories each. No nuts – I’m allergic.
- Your turn: What can you ask that will help you the most where you struggle? Get creative!
Hope this was helpful!
If you haven’t yet, check out my Busy Mom’s Protein Guide with even more tips and tricks to get that protein in every day!