Dear all, its being difficult to reach this 1,2 g of protein per kg of weight, only from food.
Any suggestions? I became a vegetarian 10 years ago, and I start eating chicken and fish again, but I still have dificulties to reach 80 grs of protein daily.
I see a lot of non good comments about supplements, and I'm trying to avoid it.
How do you guys do to take the recomment amount of protein daily?
What about looking online for high protein foods - several of the foods on here are things like almonds and other nuts and pumpkin seeds that you could nibble at during the day to ‘top up’ your protein
You can get a protein punch from this smoothie but you need a food processor of some sort to make it. I make enough to put in 3 mugs (one for 3 breakfasts ). here are the amounts for one day:
3 brazil nuts, a handful of walnuts, a small handful of cashew nuts, a small hand full of almonds. grind to the consistency of a nut butter,
then add a handful of blueberries and 70 grams of tofu (the blueberries and tofu are frozen so I thaw in a small amount of boiling water..add the water,,,add 1 large spoonful of chia seeds and enough milk (I use oat milk) to make a thick slurpy mixture.
You can thin it with more milk later. (add date syrup if you want sweetness)
This is about 25 mg of protein.
80 mg still a challenge. There are plain yogurts that have extra protein (20 mg)...you could process them with some thawed frozen fruit to make more palatable, Good desert.
agingfeminist I liked this smootie recipe !!! I will certainly do it. Thanks a lot
Hi Verauk, my approach is to try to add as much diverse protein I can in each meal. In the morning yogurt, almonds and collagen (although animal, I do not think a choice for you but there are also vegan or fish ones) plus dried prunes. A lunch I particularly like is: 80 gr of spiced cous cous, a small tub of no fat white yogurt, different dried seeds for salad, a small can of legumes and a salmon fillet plus green salad and tomatoes. It has plenty of great nutrients and it is fulfilling and tasty! I try do add nuts and legumes as much as I can. Also falafel are a good source of protein and really tasty.
I am not really counting the proteins I introduce every meal but I know more or less the protein rich food and I work around it as much as I can. I have the same target as you for protein intake.
Have a great day!
Hi Verauk, how about a tin of tuna for lunch? It’s 25g of protein and makes a good lunch with yogurt, spring onions, peppers, lemon juice, nuts etc.
Hi, I am a pescatarian and routinely get 80 g protein/day. I eat al lot of Skyr (Icelandic yogurt) or Greek yogurt which are good sources. They are higher in protein then regular yogurt because they are strained.. Also, wild salmon, canned salmon, and sardines. Like others have mentioned, almonds, Brazil nuts, tuna, cheeses and beans are good sources as well, Good luck!
Thanks Oatmeal_lover3 I used to have salmon once a week, cannes sardines or tuna also once a week. Beans every day, chickpeas once a week, and greek yogurt 2 times a week. Maybe i should start taking greek yogurt every day.
Hi, just wondering about the Greek yoghurt, should we be choosing full fat or low fat? Thanks
Not sure on that. I usually get nonfat, but lately I’ve heard that full fat is better.?
I have found the easiest way is to prioritize protein first at each meal...eat all your protein before one bite of carb. I have 10 spinal fractures, all repaired now, and four fusions, with four discs failing, I have lost 4 inches of height over the last 2 1/2 years, and compression is real, my stomach only takes half the amount of food now, so it's important to get what the body really needs for the 300+ processes of repair and growth with protein...fat is vital as well, that's in the protein...carbs are not essential to human life, are they good, sure...but with stomach capacity a problem, I only eat what is most important. I also add a collagen drink in the morning, and a whey protein shake in the afternoon to get extra in. My neurosurgeon puts protein needs while healing at 120 g per day...more if I can get it in. I had a nasty parathyroid tumor that came close to destroying my spine, nerves, had two nerve transfer surgeries in my lower legs, wrists/hands, had nerve surgery there too...this surgeon requires you sign a form regarding required exercise and diet...well, and no smoking. He's been doing my surgeries since 2014, and he's right, the more protein I consume, the faster I heal, the better I feel as well. Eggs are also great, they have the most absorbable form of protein for the human body.
I use protein powder and have no problem reaching 70 or 80 g of protein with smoothies. Otherwise I could never eat this amount of protein through meat and cheese.
I weigh 48.8 kg and active and understand I should only have about 45-50g of protein a day which isn't even a whole chicken breast. Eating too much protein can affect your kidney function I understand. Any thoughts ladies?
I agree that to much protein affect our kidney
There is an APP, name is Cronometer and using the free version is sufficient. There you can monitor your daily food intake and check for protein. I’m plant based plus fish and don’t face the problem of insufficient protein intake. I eat a lot of oat meals, seeds, nuts, salmon and sardines, soy etc.
Hi all,
Just dropping by to share some resources for anyone coming across the thread as protein can be an interesting topic that may feel a little complicated. Although we are unable to get into specific discussions here, for more information about protein and bone health please see:
strwebprdmedia.blob.core.wi...
nhs.uk/live-well/eat-well/f...
Hope this helps anyone reading the thread 
All the best,
Lulu
ROS Moderator
Thats ROSModerator , I will watch it!
Hi, this is my story 
statins block nutrients 
Margaret Martin's Exercise for Better Bones - anyone followed
Kyphosis
Is anyone taking NMN to help bones?
