Four months ago I was unhappy with how I looked and decided I needed to change.
I’ve been intermittent fasting and exercising and dropped about 10kg, so I’m down to about 70kg.
Now I’m looking at building muscle, but I almost certainly don’t get enough protein. When I looked up how much I should be eating, it’s about 1.6g per kilo, or for me about 115g.
I’ve been drinking a meal replacement shake for lunch which is advertised high in protein at about 14g, then eating a reasonably low fat dinner which is definitely not 100g of protein.
I need to get more in, but I just don’t know how, and looking online it’s lots of specific recipes but I’ll end up cooking 3 dinners a day for family which is a lot.
I’m looking at that Surreal cereal which is 15g a serving, which if paired with a protein shake I can bump up to about 35, but I’m still a way out.
How can I bump up the intake relatively easily?
Are you vegetarian or vegan? If not, cottage cheese or whey can be pretty good ways of getting lots of protein in, with the former being better for people who want to limit their calorie intake and the latter is good for people wanting to increase their calorie intake.
As an example, on a typical day I eat 750g of cottage cheese, netting me 97.5g protein at 600 calories. The rest I can easily cover in my remaining meals.
Dude! 750g of cottage cheese every day is some serious dedication.
I eat 3 bowls of 250g each, one for breakfast and two between meals.
I don’t do it for the fun of it, it’s a strictly functional affair