How to eat 200g of protein a day?

Lysander

Lysander

Lysander

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I've been recommended 200g of protein a day after my last gym consultation, 300g of carbs, 3000 kcal. However, I have no idea how to do this. I know how to lose weight but not how to gain it.

Can anyone give me some foods or even a small meal plan? It would be greatly appreciated. I'm on the shakes but the one I have only is about 20g of protein per go.
 
07:00 - Banana, 40g Whey
08:00 - 70g oats, flaked almonds and raisins
11:00 - Sweet potato with 6oz chicken
13:00 - 40g Whey, Banana, pre-workout
15:00 - 40g Whey with 30g Dextrose, Tuna bread Pita
17:30 - Wholemeal brown rice with Chicken and vegetables
20:00 - Wholemeal brown rice with Chicken/Scrambled eggs, handful of mixed nuts/dried fruit
22:00 - 4 rice cakes, 200g cottage cheese

Is my diet at the moment, and that's 220g protein or there abouts and 320g carbs. So it's not that difficult really even though it sounds a lot
 
Also, can I ask why you need that much? That sounds like a bulking diet to me depending on how active you are so is this what you intend to do?

If it's just as a hobby and to improve your physique then I'm not sure you really need that much

EDIT - Sorry mods, thought I was editing my last post
 
Wow, three shakes a day. I was only having one every two days! Excellent plan thank you, I'll start getting some of that food too.

Steedie said:
Also, can I ask why you need that much? That sounds like a bulking diet to me depending on how active you are so is this what you intend to do?
Click to expand...

Yes that's what it is I suppose, a bulking diet. It was recommended to me after a two hour consultation, verbal and physical, talks about goals and personal ability.
 
You don't need 3 shakes a day, 2 is usually right, pre and post workout. But I like one in the morning as it's a quick release protein and after a good nights sleep your body is craving it
 
Yes! Absolutely

Remember you are growing when you're out of the gym, not in it. So eating properly on your rest days is more important if anything. So have one in the morning as usual.

Maybe because you're not working out you won't need the 2 during the day, but it depends on your job and if it allows you to eat regularly. If not then a shake will do. But a shake can never replace proper food, so don't use them for shortcuts, only have them when necessary
 
Lysander said:
I've been recommended 200g of protein a day after my last gym consultation, 300g of carbs, 3000 kcal. However, I have no idea how to do this. I know how to lose weight but not how to gain it.

Can anyone give me some foods or even a small meal plan? It would be greatly appreciated. I'm on the shakes but the one I have only is about 20g of protein per go.
Click to expand...

omlettes, fried eggs (i cant stand boiled). usually have them in toasted wholemeal bread with tomato ketchup (minimum of 2 eggs per sandwich), if you wanna go for extra, add lean grilled bacon, sausages, etc.

peanut butter sandwiches - great as a snack, but are dry, makes chugging down a shake along with it so much easier (again with wholemeal bread).

chicken wraps (wholemeal tortilla, mixed salad, mayo, chicken)

that should give you a start, also with each meal, try and drink a shake with 2 scoops of protein powder in it. then drink water/diluting juice or fruit juice throughout the day. that should give you an excess of 200g easily.
 
Steedie said:
Yes! Absolutely

Remember you are growing when you're out of the gym, not in it. So eating properly on your rest days is more important if anything. So have one in the morning as usual.

Maybe because you're not working out you won't need the 2 during the day, but it depends on your job and if it allows you to eat regularly. If not then a shake will do. But a shake can never replace proper food, so don't use them for shortcuts, only have them when necessary
Click to expand...

OK excellent, thank you.

Psycho Sonny said:
omlettes, fried eggs (i cant stand boiled). usually have them in toasted wholemeal bread with tomato ketchup (minimum of 2 eggs per sandwich), if you wanna go for extra, add lean grilled bacon, sausages, etc.

peanut butter sandwiches - great as a snack, but are dry, makes chugging down a shake along with it so much easier (again with wholemeal bread).

chicken wraps (wholemeal tortilla, mixed salad, mayo, chicken)

that should give you a start, also with each meal, try and drink a shake with 2 scoops of protein powder in it. then drink water/diluting juice or fruit juice throughout the day. that should give you an excess of 200g easily.
Click to expand...

Amazing, thank you. Looks like I'll be hitting the stores hard tomorrow [or erm.... might just do it from Ocado]. I scramble the eggs rather than boil or fry. Boiling may actually be better though, because it's less messy!
 
You don't even need shakes - I get over 200g a day without shakes.

Brekkie:
smoked mackerel fillets
2-3 poached eggs
small bowl of granola with whole milk

snack:
small turkey steaks with salad
fruit

lunch:
2x wholemeal/seeded pittas with meat of choice, spinach etc...
or
left overs from day before (chilli, or some tomatoey mince of some kind) with some cous cous or pasta for example


snack:
~100g mixed unsalted/unroasted nuts
natural yoghurt (yeah yeah, I like my dairy :p)
fruit

dinner:
fish/meat
veg

evening snack:
a tub of cottage cheese
or
chicken breast



Shakes are a supplement not a replacement for food. Use them when you've had a bad day of feeding, or not going to have the chance to eat properly during the day - don't rely on them as a staple part of your diet.

However, of course, they are a cheap way of getting protein in you - just make sure you have veg, fats and carbs with the protein.
 
Lysander said:
OK excellent, thank you.



Amazing, thank you. Looks like I'll be hitting the stores hard tomorrow [or erm.... might just do it from Ocado]. I scramble the eggs rather than boil or fry. Boiling may actually be better though, because it's less messy!
Click to expand...

i hate boiled eggs, so i prefer to fry. if you are frying (anything, not just eggs) make sure to get some ground nut oil. (olive oil is for salads, not cooking with, coconut oil is just as good as ground nut oil, but its like £8 a litre and ground nut is like £1.50 a litre).

cashew nuts are also amazing (but expensive) for protein. basically meat, nuts, chickpeas, spinach, lentils.

you can put chickpeas into most meals or salads, they go with everything, apart from egg.

cottage cheese is okay (10 g of protein per 100g) but i wouldn't recommend it for someone bulking, its better on a cut or lean mass approach.
 
Freefaller said:
You don't even need shakes - I get over 200g a day without shakes.

Brekkie:
smoked mackerel fillets
2-3 poached eggs
small bowl of granola with whole milk

snack:
small turkey steaks with salad
fruit

lunch:
2x wholemeal/seeded pittas with meat of choice, spinach etc...
or
left overs from day before (chilli, or some tomatoey mince of some kind) with some cous cous or pasta for example


snack:
~100g mixed unsalted/unroasted nuts
natural yoghurt (yeah yeah, I like my dairy :p)
fruit

dinner:
fish/meat
veg

evening snack:
a tub of cottage cheese
or
chicken breast
Click to expand...

But you spend £100 a week on food :p

Us mere peasants need shakes :p
 
Freefaller said:
Shame you hate eggs, one of the most bioavailable foods out there! :(

What's wrong with cottage cheese for bulking?
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i dont hate eggs, just boiled eggs, i have fried eggs, and omlettes all the time.

boiled eggs make me barf.

cottage cheese only has 10g of protein or thereabouts per 100g. so i would prefer to eat something with more than 10% protein in it on a bulk. its not bad for bulking but i would say there are better options. even nuts have more protein in them.
 
When you snack, snack on chicken/cottage cheese/peanut butter/salmon(fish in general)/eggs/natural nuts/MORE CHICKEN.

Then 3 shakes a day. And you'll be at the 200g mark before you know it. Good carbs are the easy/cheap part.

S
 
Ah good! Glad to hear you still eat eggs! :D

Food is food, calories are calories, cottage cheese is fairly clean good quality calories, and casein based too. On a bulk, or even on a cut (you still need your calories) any foods are good, it's just the amount you eat ultimately. :)

I love my lean meats and fish. For example turkey steaks you can buy over 500g for less than £5. Have a couple for brekkie or cut up in a salad.

Heck even a salad can be high in protein, boil some eggs (not for you of course), fry some lardons, some pine nuts, and shred some turkey or chicken breasts. Toss in a spinach and rocket salad with some walnut and olive oil, salt and pepper. You have 50-60g of protein there alone, lots of greens, and lots of good fats, ergo calories, from a salad! And you'll digest it without feeling full or lethargic, for another feed 2-3hrs later.


You just have to plan, organise and comit to it - it's hard work though.

I accept that I spend more on food than most, hence my aversion to protein shakes (I save them for PWO when I'm not going to have dinner for a few hours, and when I've had a bad diet day).
 
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