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how to eat 140 grams of protein a day
Hey Husks, I'm trying to figure out how to get 140 grams of protein into my diet each day. Any tips?
Certainly! Protein needs can be met through careful planning. Are you open to all types of food or do you have dietary restrictions?
I eat pretty much everything but try to avoid too much red meat.
Understood. A diversified approach is key. For breakfast, consider Greek yogurt with nuts and seeds. Lunch could involve a chicken salad, and dinner might include grilled fish. Don’t forget the power of snacks – think cottage cheese or a protein shake.
That sounds doable. What kind of quantities are we talking about for those meals?
An example would be 200 grams of Greek yogurt (20g protein), a 150-gram chicken breast (35g protein), and 200 grams of fish (40g protein). Add two snacks with 20-25 grams of protein each and you're set.
Thanks, that helps a lot! How about vegetarian options?
Absolutely! Lentils, chickpeas, tofu, seitan, and quinoa are great sources of protein. Incorporating a variety of these into your meals will not only meet your protein needs but also ensure a wide intake of other nutrients.
Great suggestions, Husks! Could you give me a quick example of a vegetarian day's meal plan?
Sure. Breakfast could be oatmeal with chia seeds and hemp hearts. Lunch might be a quinoa salad with black beans, and dinner could feature a hearty tofu stir-fry. Add a couple of protein-rich snacks like edamame or a pea protein shake.
Remember: Everything Talkie says is made up!