Trying to get to about 140g a day and I plateau around 90 because I run out of ideas by dinner. I have eaten chicken breast and rice five days a week for a month and I am starting to dread lunch. No allergies, I cook, and I would rather not live on shakes. What are people actually eating to close a 50g gap without it being miserable?
Batch cook one protein a week rather than cooking it daily. A kilo of chicken thighs or a big tray of tofu roasted on Sunday means the 30g at lunch is a decision you already made. The reason most people fall short is friction at the moment of eating, not lack of knowledge.
Agreed, though vary the sauce rather than the protein if you are prone to boredom. Same chicken with a yoghurt and lemon dressing on Monday and a peanut and chilli one on Wednesday reads as two different meals.
One shake is not living on shakes. A single scoop in oats or in coffee is 24g for about 120 calories and takes ten seconds. I resisted for ages on principle and it turned out the principle was costing me an hour of cooking a week.
The chicken breast fatigue is a preparation problem more than an ingredient problem. Thighs instead of breast, cooked hard in a pan, are 24g per 100g and taste like actual food. Same with pork loin, turkey mince and whitefish. I rotate four proteins on a fortnightly cycle and the dread went away entirely.
I had written thighs off as the unhealthy option without ever checking the numbers, which is a bit daft.
The difference between breast and thigh is a few grams of fat per portion. Whether that matters depends entirely on your overall calories.
If you are going from 90 to 140 quickly, ramp over a couple of weeks rather than overnight, especially if a lot of the new protein is dairy or legumes. Your digestion will have opinions. And if there is any medical reason behind the target, a dietitian is worth one session to sanity check the number itself.
@clinicfloor_amy · last mo. · 3 replies
Stop trying to close the gap with one heroic dinner and attach 25 to 35g to every eating occasion instead. That is what fixed it for me.
Rough numbers per 100g that I keep in my head:
A breakfast of two eggs plus 200g of skyr is already 32g before you have thought about it. Lunch with a tin of fish on top of whatever you were eating adds 22g for almost no effort. Do that and the 140 stops needing a plan.
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@lena_lifts · last mo.
Breakfast is where I was leaving the most on the table, I have been eating toast and calling it fine. Skyr from tomorrow.
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@mat_mira · last mo.
Cottage cheese blended into a sauce or mixed into scrambled eggs is the other easy 20g nobody notices, texture disappears completely.
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