Feedback on how I can slighty add more protein in a day like this is welcome.
Breakfast:
253 kcal, 18.7 protein, 21.2 net carbs, 5.6 fat, 12.1 fiber.
100g low fat quark, 15g oats, 10g chiaseeds, 5g micellar casein, 1 tsp unsweetend cocoa powder, liquid sweetener, water if needed. MIX
80g rasberries, 50g hero zero jam. MiX
Layer it.
Lunch:
221 kcal, 11 protein, 19 net carbs, 10.2 fat, 5.6 fiber
Medium egg (44g), 50 grams finely chopped spinach. Mix and then pan fry it using 1/2 olive oil.
150 grams vegetable mix (70g green beans, 30g onions, 45 grams bell pepper, 15 grams cauliflower. ) mix in a bit of garlic. Put it in the pan after you have taken out the egg. Stir fry to your liking.
Mix 25 grams conimex peanut sauce with a bit of water so it can spread more easily.
Plate it.
Snack:
145 kcal, 13.6 protein, 6.5 net carbs, 5.2 fat, 0 fiber.
50 grams smoked mackerel and 50g thinly sliced pickles.
Dinner:
363 kcal, 16 protein, 37.1 carbs, 16.3 fat, 4,7 fiber
Mcdonald's Honey mosterd salad with 1 package of sweet&sour sauce instead of the dressing.
Dessert:
241 kcal, 16 protein, 17.7 net carbs, 5 fat, 3.3 fiber.
25 grams of bulk protein pancake mix, 70 ml unsweetened almond milk, 7 grams unsweetened cocoa powder, sweetener. MIX
Bake in a pan with 0,5 tsp oil.
Bake diced (90 grams) apple with skin in airfryer for 15 minutes on 180°C. Add cinnamon.
Put 100 grams low fat quark. Top it with some of the apples. And top the pancake with some apples.
by Brave_Relief8093
3 Comments
This looks amazing. No notes.
Tbh, being on 1200, ~80g protein is plenty. There’s a crazy amount of conflicting information out there about protein, but the reality is, if you’re not actively bodybuilding, you don’t need so much. 1g/kg of bodyweight is more than enough. And if you’re on 1200, you aren’t hardcore Bodybuilding, so I made that assumption.
Here’s some foods that help me and are easy to make / have no prep time:
The chicken breast precooked and sliced from Trader Joe’s is 200 calories and 43 g protein.
Light and fit yogurt 80 cals 12 protein
Ready clean bars 180 cals 15 protein
Premier (I buy Walmart brand) protein shake 160 cals 30 protein
That’s only 620 calories and 100 g protein. I don’t eat these foods all in the same day but they really help with my protein intake.
Honestly I think you’re doing pretty good on protein. But if you really want to up it, you can add egg whites to the omelette in your lunch. 3 TBSP is 5 g of protein and only 25 calories. If they make a grilled chicken version of your dinner salad that would probably save you some fat and carb cals that you could use to add more protein somewhere, maybe add a low-fat string cheese or turkey lunch meat as a snack somewhere.
This is an awesome day of eating. The fruits and veggies, the fiber, you’ve even gotten omega 3s from fish and chia. You’re doing amazing.