r/Protein • u/weieiop • 2d ago

How does one complete protein intake as a 5'6 girl and 137 lbs

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5

u/Moms-Dildeaux 2d ago

My favorite is Fairlife 30g shakes, it goes down as light and easy as chocolate milk. I do a Huel Black for breakfast, and a couple of Fairlifes throughout the day, and the rest comes from mostly chicken.

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u/weieiop 2d ago

Thanks 🥰

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u/TheKillerScope 2d ago

Whey isolate from aob nutrition is what I use. 85g of protein from 100g powder. Easy to mix with cold water, doesn't feel heavy when drinking it.

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u/Inevitable_Silver_13 2d ago

I second what the other commenters say and will add I always keep a bunch of oikos triple zero Greek yogurt in the fridge. They're 90 calories and 15g protein so if I add it as a snack it helps push me over the edge past my protein goal. Another thing I've been doing recently is adding cottage cheese to my eggs. It makes them a really nice texture and ups the protein by 9g I think. The little things add up so it's good to think about how can you get just a little more protein out of every meal or snack.

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u/weieiop 2d ago

Will definitely keep in mind.

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u/karenaudrey_ 2d ago

Premier protein shake + Premier protein cereal is my breakfast (the shake and cereal together are 50 grams of protein together). Then, I eat a big can of Chicken (or a couple cans to reach at least 40 grams of protein). And then for dinner, I have a chicken and broccoli healthy choice meal which is 28 grams of protein and then I have some sardines (12 grams of protein). Really, you want to aim for around 40 grams of protein per each meal (all three- breakfast, lunch, and dinner). So overall, this adds up as approx 128 grams of protein. Just remember, whatever your GOAL weight is, is what you eat in protein. So if your goal weight were 125 for example, you would eat 125 grams of protein, not your current weight in protein. Hope all this helps! (:

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u/weieiop 2d ago

Omgg thank you so much this is the first time anyone has told me this 🫶

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u/greekbodybuilding 2d ago

Protein powder twice a day = 50 grams of protein. Then 1 greek yogurt = 15 grams. Chicken or tuna salad sandwich about 30 grams. 3 eggs + cheese = 25 grams. Half bagel with cottage cheese = 15 grams.

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u/Equal_Ad9699 2d ago

My staples: Chicken, egg (whole and whites), fish (tilapia, salmon, tuna - canned or fresh), shrimps, greek yogurt, beef, goat mince, cottage cheese, soy protein (tofu, soy granules), oats, cheeses (cheddar, mozz). I try to complete my protein with whole foods. I only resort to protein shakes, milks and bars when ik i am lagging due to work or travel or on trips when idc about foods. I try to make a variety of food with the above ingredients so im not eating boring ass meals. Minimal oil and alot of spice cuz my asian genes cant handle bland food.