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?
It could be useful to better understand what your meals look like to know how much protein is missing from your target. I just looked at some whey protein and it gives around 30g of protein for 160ish calories per serving. This can potentially be a way to double you lunch protein intake. If you are looking for a 0 effort way to add say 30gs of protein, then you can add this as well. I personally think the suggestions from the other folks make sense. Simply adding more chicken, yougurt and cottage cheese can boost the protein levels without too much of an effort. In summary: give us more information to help us figure things out. I also feel like just you getting this information will help you understand the best way to adapt your diet to get the right amount of protein.