What Is the Best Way to Consume 83-85g of Protein a Day?

The easiest way to get high quality protein is from real food rather than powders. Milk, Greek yogurt, cottage cheese, fish, chicken, other lean meats, and eggs all contain great protein. Each ounce of meat and fish provides about 7 g protein, each 8 oz cup of milk 8 grams, Greek yogurt provides 12-16 grams per 5.3 oz container, cottage cheese 12 g per 1/2 cup, and one large egg provides 6-7 g protein. It's not hard to put those all together in a day to reach your protein goal.

Karen, I'd include a combination of plant-based and animal-based protein sources, depending on what you can tolerate,what you enjoy, and whether you have any dietary restrictions/sensitivities/allergies. All of these need to be taken into consideration. Protein at one meal is best absorbed in 20-30g boluses, so if you aim for 20g at each of your meals, you're easily within range.

3 oz of chicken breast cooked has about 21g of protein and 3g of fat.

A 1/2 cup of lowfat cottage cheese has 11-15g depending on the brand.

1 whole egg has 6g protein. Egg whites have zero fat and only protein.

Your best protein sources are those lowest in saturated fat for heart-health. You don't have to feel obligated to eat 5 meals per day (i.e. 3 meals and 2 snacks). Depending on your metabolism, you may feel better with fewer meals. You'll feel fuller when you do eat, and you have more time between to allow your body to dip into fat stores.

Sometimes having more smaller meals throughout the day just contributes to greater hunger. This is where there are no "rules"-- you need to try something, assess, see what happens, and then make small (not extreme) changes.

Hope this helps! We have a whole protein series on our blog for more info on protein intake specifically, ideas, strategies, and structure. All research-based information.

I would like to second all of those who suggested using real food sources instead of powders to obtain protein. It is not difficult to get 83-85 grams of protein a day through food. To add on to this, it is very important to spread the protein evenly throughout the day for muscle synthesis and recovery. For example, consume 25 grams of protein with each meal and have a mid-day snack with 10 grams of protein.

It is well researched that your body absorbs protein better from real (whole) food sources than supplements. There are high quality protein sources for vegan, vegetarian, and omnivorous dietary preferences. There is some literature to support nutrient timing for optimal uptake as well. If you would like more information, feel free to message me.

I recommend a diet of whole, fresh, minimally processed foods. Vega and protein powders are highly processed, and not really "food". Same with any "shake" mixes or bars. They make a "meal" only when there's no other food available. An ounce of animal protein food, such as meat, fish, cheese has about 7 grams of protein, as does one egg. Milk (8 oz) has 8 grams, and yogurt a bit more. Consider the SOURCE of your nutrition information! If it's a trainer or similar professional, ask about their training in nutrition. Most have little or no training, and have access to the same information as you do. Look for a Registered Dietitian, as we are the real nutrition profs. Contact me at [email address] and I'll be very happy to give you more info and guidance.

Linda, I was listing some examples. Beans, legumes, and seeds/nuts also have valuable protein in plant form. I also use nutritional yeast!

Hi, Karen! The amount of calories will depend upon more than just your gender and heights, as well as your current weight. the macronutrient ranges are going to be very important as well. You'll also want to consider the amount of activity you're getting, the goals you have for your training, the foods you like and don't like, the amount of food flexibility you need, your eating out frequency, the needs of your family, and your genetics/metabolism. The range you listed for calories is very broad. The average female to maintain her weight needs 1300-1500 calories.The average male needs 1600-1800 calories. You'll want to set up a meal plan for yourself, with the macronutrient ranges, track your food, and see what your progress is at the end of the week. Your weight is going to fluctuate day to day, but if you're within appropriate ranges and tracking accurately, you'll see a good drop the first week, which will put you in an optimal metabolic position. That first week is crucial because you are essentially utilizing stored carbohydrates in your liver, which is necessary to dip into body fat to a greater percentage ... on a regular basis. You can store body fat in just one meal if you eat too much at one time, so it's important to understand optimal timing and combining. So you can feel your best too and so your blood sugar and energy levels aren't all over the place.

Hope this helps!

Eggs, natural sausage or bacon with cheese and coconut oil with some spinach and onions/garlic omelet for breakfast; chicken salad for lunch with lots of veggies; fish and vegetables for dinner. If you feel like you need more, use whey protein but make sure you don't use one with any sugar or sweetener in it. You need to balance your protein with healthy amounts of good fats for energy and 60%+ of total intake should be vegetables. No grains.

There are many ways you can get protein in! If you are vegan or vegetarian plant based proteins from veggies (broccoli and spinach) whole grains (quinoa and brown rice) beans (black beans, kidney beans and lentils) nuts (walnuts, almonds and peanuts) Hemp seeds, pumpkin seeds. You can use hemp powder, soy protein as well. If you are not and consume meat, eggs, egg whites, protein powder, deli meat, chicken, turkey, ground beef, bison, cottage cheese, greek yogurt. Lot's of options! Protein bars are a great option as well.

Ensure that the protein that goes into your mouth gets completely digested, metabolized, and eliminated. I suggest Plant Enzymes.