Women who lift – how do you hit your protein goal every day?

14 comments

1. need this info as well

2. i do 100 g of protein:

   morning: 2 eggs, 2 pieces of turkey bacon
   lunch: meal replacement shake and maybe a chicken wrap/burrito with beans as well
   snack: greek yogurt w 0% fat w nuts or cottage cheese w nuts
   dinner: fish or chicken with veggies

   stick to it pretty good! but i am in deficit

   helps if you don’t eat out as much but its hard if u have friends inviting you to stuff. tbh i feel like if u wanna hit ur protein or deficit it makes you more isolated bc a lot of social activity is based around drinking or hanging out

3. Eggs, Greek yogurt, beef, chicken, occasional seafood, protein bars, whey protein powder, and nuts/seeds

4. Greek yogurt, collagen powder in my coffee, quest protein chips/snacks, cottage cheese in scrambled eggs, protein pancakes

   I like to search up recipes and ideas on instagram

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6. Protein shakes. It’s the only way I can hit it. I eat eggs, chicken, some turkey, and fish. I get the 30-40 gram shakes and drink 2 a day plus my normal protein intake. I’m at about 150 a day. I can’t do the powder because it destroys my stomach so I stick with the pre made ones. Prepping food is a life saver. Breakfast sandwiches with egg, turkey bacon, and some hot sauce on brioche. Perfect to grab out of the freezer and microwave and go. I’ll also use the pre made rotisserie chickens at grocery stores for things like wraps or even just to have something cooked and ready to eat. I don’t eat a lot at one time, so like I said the shakes are a life saver.

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8. Commenting so I remember to check this out later

9. I do a lot of whey protein, chicken breast, and fish. Some gluten-free items like pasta and wraps can have more protein than others.
   And unflavored Collagen protein mixes in just about anything and is not very noticeable. Like adding it to coffee/tea, soups, and sauces.

10. My goal is 120g per day. I just prioritise protein in every meal and snack.

    For my protein shakes, I definitely recommend the Fairlife Skim Milk. It has 13g of protein and 80cal per 8oz. I then add 3 scoops of collagen powder, at 7g a scoop. Then, finally my actual protein powder. Comes to around 60g per shake. I usually do a scoop and a half, though.

    8oz skim milk – 13g P / 80cal

    3 scoops collagen – 21g P / 75cal

    1 scoop whey protein – 25g P / 160cal

    59g Protein at 315cal

    I need a better protein powder.

    Once I hit my protein goal I’m more flexible with other macro nutrients. Because I am in a deficit, protein usually takes up around 50% of my macros.

11. It’s challenging to consistently hit protein goals but my diet normally looks like this:

    Eggs for breakfast, usually with a slice of Dave’s killer bread and sometimes with turkey sausage.

    Chicken or tuna salad for lunch.

    Greek yogurt, deli meat, string cheese, edamame or a protein bar to snack on.

    Some sort of protein with dinner, whatever I feel like.

12. There are surprising places to get protein. Sweet peas are very high in protein and Today I’m making pea soup with crab meat. Super high in protein. Whole wheat pasta, whole wheat bread and pita with hummus. Edamame with salt for snack.

13. Breakfast: “scramble” of ground turkey, hashbrowns, zucchini, green beans, and bell peppers – flavored with taco seasoning. (Could add eggs, but I don’t eat them) orrrr overnight oats with Greek yogurt (liberte) and oats, harvest crunch for crunch, natural PB, and some berries.

    Lunch: chicken wrap whole wheat wrap, spinach/spring mix, ranch, and hot sauce orrrr whatever I made for dinner the night before.

    Supper: Sometimes just chicken rice and veggies, but more often, macro bowls of some sort. Pasta with meat and sauce and veggies, tacos, lately I’ve been having ground turkey, tomatoes, cucumbers, rice and making a sauce of plain yogurt with lemon and dill spice.

    Then, of course, one protein shake. The powder destroys my stomach, so it takes all day to drink it, and I have to have lots of water. I’m at about 150g a day. The trick… really is getting it in at breakfast and food prepping. I make that turkey scramble on Sunday and eat it all week. I make too much dinner and eat it for lunch the next day. Keeps things interesting!

14. I sit around 140g per day. Here’s what I did yesterday.

    Pre-workout: 15g protein worth of greek yogurt.

    Post workout: 30g protein shake

    Breakfast: Bagel with 2 tbsp cream cheese (10g)

    Lunch: Enchilada casserole that had 4 oz chicken breast, cheese, black beans, and plain Greek yogurt top (50g)

    Dinner: Ground pork patties, side of quinoa (30g)

    Obviously I had other stuff. But those were the main protein sources. The pre workout and post workout are easy and at 45g of protein alone.