Hi y'all. I thought it would be fun to post a real or theoretical day of eating that allows you to get your protein in at the individual level you're at presently. So like, if you're eating 1/4c per meal and have a protein requirement of 60g of protein for the day--what are you eating. Likewise, if you have a 1/2c per meal allowance and an 80g of protein requirement--what do you eat. Maybe if we do enough of these posts they will be great references for people as they work their way up from the initial 1oz=1/8c per meal, all the way up to 1c=8oz per meal! I know it will sure help me. I'll start by giving a hypothetical example for me when I'm 6 weeks out--on a "good day". You can put everything you're eating, but really I'm just thinking to put the protein component only and if you have room to also eat some veggie and then higher glycemic carb, God bless you! (Oh the big goal is to get as much of your food from whole food sources rather than protein powders/bars/shakes etc.) Ok, let's play!

Goal: 1/4c Food per meal/snack; 74g Protein/day

B: 1 jumbo egg + 1 tsp unsalted KG butter (8g P)

MS: 1/4c HEB 0%Fat Greek Yogurt + 1oz froz blueberries + 6g slivered almonds + 10g protein powder (15g P)

L: 2oz stewed chicken thighs + 1tbsp salsa (14g P)

AS: 1/8c homemade sf fluffernutter (peanut butter/marshmallow dip) + 5g protein powder + 1oz GS apple (10g P)

D: 1/8c homemade 2Alarm chili + 1 tbsp pintos + 1 tbsp grated cheddar + 1 tbsp salsa + 1 tsp sour cream (17g P)

BS: 1/4c 2% Daisy cottage cheese + 6g Vitacost peanut butter powder (10g P)

Daily Totals: 670cals; 74g Protein; 30g Fat; 29g Carb; 11g Fiber; 18g Net Carbs; 10g naturally occurring sugars

Edited October 6, 20178 yr by FluffyChix

On 10/8/2017 at 9:25 AM, losingheather said:

I am barely 3 weeks out and am struggling with Protein. I am going to try protein powder in my yogurt. This is a great thread and gives me hope! Lol

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Try premier protein shakes no chalky taste 30g of protein

Breakfast: 6oz cottage cheese and 1/2 a piece of fruit

Snack: Whole tomato or Bell Pepper

Lunch: 1 egg and 3.5oz canned black beans

Snack: 1 cup cooked veggies

Dinner: 4oz meat or fish

Snack: 1oz nuts or seeds

1 pint coconut water and a cup of milk.

About 80g protein, 93g carbs, 51g fat =about 1160 calories.

14 minutes ago, Berry78 said:

Breakfast: 6oz cottage cheese and 1/2 a piece of fruit

Snack: Whole tomato or Bell Pepper

Lunch: 1 egg and 3.5oz canned black Beans

Snack: 1 cup cooked veggies

Dinner: 4oz meat or fish

Snack: 1oz nuts or seeds

1 pint coconut Water and a cup of milk.

About 80g Protein, 93g carbs, 51g fat =about 1160 calories.

I really seein' your menus. You make it look like such a no-brainer--gives me hope. (And this is from being what? About 6mos out? So totally do-able! TYTYTYTY!)

Yep.. actually started this at about 8 or 10 weeks out. I couldn't fit veggies in very often until 6 months (significant relaxation of sleeve at 6 month mark).

Same thing, day in and out, but makes it easy. I'll add a bit of butter or olive oil and salsa. My calories are probably closer to 1200 or even 1250 some days.

Macros are approx 40% of calories from fat, 28% protein, and 32% carbs. (And that is assuming no added fat! Man that stuff has to be ruled with an iron fist!)

I agree with Fluffy...Berry, your menus are really simplistic. I end up cooking a lot to get to where you are. I nnneeeedddd more veggies as well! I eat them often, but just can't get enough.

Yeah.. once upon a time I read something someone said..

it was a father talking about "all the kids eat". And he said, it's nothing but white flour and cheese and a little tomato sauce. Then he proved it.

Macaroni and cheese

Cheese Pizza

Grilled Cheese sandwiches

Cheese Quesadilla

Spaghetti O's (Any of the Chef boyardee)

Ketchup and Catsup and more ketchup.

Even Chicken McNuggets are about 1/3 flour, and they're eaten with... ketchup, catsup, and ketchup!

What about breakfast? Frosted mini wheats? Yep.. wheat and milk (which is another way of saying flour and cheese). And for those in the south: biscuits and gravy (and at least how my MIL makes it, the gravy has almost no meat.. it's just flour, milk and some bacon or sausage grease).

Sooo.. (there is a point!)

If we eat such a limited palate of foods anyway, why not distill them down further and stop kidding ourselves. Here. You get a serving of wheat, and a serving of dairy. Fix-em how you like. But by doing it this way, it doesn't "hide" the fact that your go-to meals are actually the same 2-3 ingredients, repeated day in and out. If the diet demands a certain # of servings of fruits, nuts, beans, dairy, veggies, meat, fish, eggs, grains... every day.. then it incorporates ALL the food groups, which HAS to be better for us than living purely off of wheat, milk, and tomato sauce, ad nauseum.

1 hour ago, DropWt4Life said:

I agree with Fluffy...Berry, your menus are really simplistic. I end up cooking a lot to get to where you are. I nnneeeedddd more veggies as well! I eat them often, but just can't get enough.

Keep in mind I'm 4.5 months ahead of you. I couldn't squeeze veggie 1 in for months! I did start using spinach smoothies for a little while, but decided they weren't my favorite. I had to add so much stuff to them to make me drink it, that it took away a lot of my snack allotment and wasn't as filling. (My milk and fruit and nuts and coconut water.. all in 1 drink!). A couple ounces of steamed spinach makes a pretty slider-ish snack.

You wanna see magic? Get out your scale and weigh out 4oz of fresh baby spinach leaves. Put them in a pot with a couple spoonfuls of water. Cook on med-high, stirring frequently, for a couple minutes. Watch what happens.

Yeah.. I tend to buy canned spinach now.

I'm a year out next Tuesdy.

My day is typically:

Meal 1 - egg, cheese,canadian bacon with 1/2 english muffin - 13.5g protein

Meal 2 - 1/2 cup shrimp salad, fruit or multigrain serving - 21g protein

Meal 3 - yogurt - 12 g protein

Meal 4 - 3-4 oz protein (chicken, steak, pork), veggie, fruit 21 - 28g protein

Meal 5 - Sargento Balanced Break or a couple of cheese sticks 8-10g protein

total protein - 74 - 85g daily

On workout days I try to drink a Premier Protein Clear to up the total to 95 - 105.

Wow Airstream.. you are doing fabulously! 145lbs in a year?! Hoo-ah!!

1 hour ago, Berry78 said:

Wow Airstream.. you are doing fabulously! 145lbs in a year?! Hoo-ah!!

I agree with @Berry78, @Airstream88 you have done fabulously!!! Congrats.

I had my surgery July 25th so I'm like 3.5 months out. My typical day looks like this:
Breakfast: microwave scrambled egg with 1 oz turkey, .5 oz shredded cheese and either spinach or tomatoes (totals 1 oz)
Lunch: 2 oz chicken or turkey, 1 oz cherry tomatoes, 1 oz carrots and a string cheese
Snack: light and fit Greek yogurt
Late snack: string cheese and either carrots, tomatoes, snap peas etc (some veggie) 2 oz
Dinner: 3 oz chicken and 2 oz broccoli
If I have a sweet tooth I will have half of a dole dark chocolate covered banana slices pack. I average about 60-70 g of protein a day and I'm lucky if I get over 800 calories.

I had my surgery July 25th so I'm like 3.5 months out. My typical day looks like this:
Breakfast: microwave scrambled egg with 1 oz turkey, .5 oz shredded cheese and either spinach or tomatoes (totals 1 oz)
Lunch: 2 oz chicken or turkey, 1 oz cherry tomatoes, 1 oz carrots and a string cheese
Snack: light and fit Greek yogurt
Late snack: string cheese and either carrots, tomatoes, snap peas etc (some veggie) 2 oz
Dinner: 3 oz chicken and 2 oz broccoli
If I have a sweet tooth I will have half of a dole dark chocolate covered banana slices pack. I average about 60-70 g of Protein a day and I'm lucky if I get over 800 calories.

3 1/2 weeks

Breakfast: 1/2 cup scrambled eggs, ham, veggies and cheese , 9p

Snack: 1/2 cup low fat cottage cheese, 13p

lunch: 1/2 cup albacore tuna w/ a tsp miracle whip, 20p

snack: 1 light and fit Greek yogurt, 13p

dinner: 4oz. Slice ground chicken crust pizza with cheese and veggies , approx. 22p (3oz ground chicken is 22p)

77 protein

I’ve had all of these above but in a usual day I still do a premier shake, 30p; Greek yogurt with protein powder, 30p; then other protein for snacks/ meals for a total of 5 meals so getting 60+ protein daily and 75-100 oz. water daily. Also taking all my vitamins (multivitamin w/iron, calcium, b12, b complex, d3, biotin, probiotic) plus benifiber.

I always start out my day with a protein smoothie that has 45 grams min. I have two staple snacks I eat almost everyday. 1. Tuna Packet 14grams 2. Cup of roasted chick peas 12 grams protein & fiber.

Not sure why this showed up in my timeline but I just realized it’s a super old thread. Oh well!