4 those who get in 100g's of protein daily

I try to get in 60 grams from food and an additional 20-30 from a shake or added protein. Things I eat:

egg whites with spinach, onion, tomato, cheese, ham (20 gram breakfast)

whole grain oatmeal with almonds and added unflavored protein (20 or more)

Sushi - lots of sushi has TONS of protein - especially the tuna

Salad topped with tons of tuna or rotisserie chicken

tilapia with black beans and green beans - one of my favorite dinners - almost any fish will do.

Turkey burger with a tad of avocado, no bun

Beef jerky - teriyaki kind

I know I will probably sound like a hypocrite in my response but here it goes.

In general I am not a big fan of supplementing just for the sake of it.  The goal of this surgery is to eventually return you to a more normal life in regards to eating.  In order to do this requires some knowledge on our part, this knowledge is in what are the best food choices for us.  Hamburger or Fish?  Salad or Chicken?  it is possible to the reccomended 60-80 grams of protein through solid foods for most people, it just requires the right food choices.  Wheat toast and Peanut butter won't get you as close as some Tuna.  So by investing time and making the right choices you may or may not need supplements.

The first question you need to answer is just how much protein do you need?

For example a
Male
Medium Frame
5'9"
and is 32 years old
and lives a Sedentary lifestyle

requires about 94grams of protein
http://www.healthcalculators.org/calculators/protein.asp

If you live in the gym and train for endurance events or are deep into weights then your protein needs will increase.

Now that being said since I train a lot doing both intense weights and cardio daily my protein intake is between 150-200 grams.  This is not possible without supplements but it is when these supplements are taken and what the supplements contain (protein types and ration) that can become key.

I do protein shake preworkout and a protein bar post workout.  I will end my day with a protein shake at night, and depending on what my calories are like for the day I may do a second bar in the afternoon.  On really hard days I will supplement 4-5 times which gives me about 100-110 grams of protein that is from supplement on these days my total intake will be close to 180grams.

I also supplement when food options just aren't available, such as cub scout camps, traveling or office socials (we do ice cream hour every friday).

As I said first find what your ideal protein amount should be and go from there.

My meal plan is 3 meals not to exceed 1 cup and  2 protein rich snack not to exceed 150 calories per day...yesterday I had a 2 scoop syntrax nectar shake,a half cup of lf cottage cheese, a peach, a hard boiled egg, 3 oz of baked chicken before dinner...that got me to like 106 or something ...then my fam was here so I had a slice of pizza to top it off w/ rasberries for dessert.

http://whfoods.org/genpage.php?tname=nutrient&dbid=92 is a link to an article on protein. Scroll down to the bottom, and you'll find an extensive list of the most protein dense foods you can eat.  Even at 5 years out, I add unflavored whey isolate protein to foods weekly.  Unless you have a photographic memory, you'll likely have to journal your daily food intake to see if you've reached the protein levels desired. DAVE

Im in the middle of an experiment to see if I can get minimum of 100 g per day.

some of the things Im adding/adjusting:

Arnold double protein bread w/ skippy natural.
Add a little protein powder to my greek yogurt and choosing the highest protein yogurt
protein bar (Pure Protein brand)
adding protein to my daily coffee
Skipping any extra foods without protein to make sure I have room for protein
Cheese sticks
and of course...chicken and other meats.

I've been averaging about 90g the last couple weeks.  Since I started at the gym I've upped my protein and my calories (some) and I feel better.  My plan calls for only 3 meals, no snacks and no shakes.  I negotiated with the NUT and she agreed that I could have a shake as a meal replacement for breakfast to boost the protein.  Then I have room for some veggies with my other two meals.  I don't handle solids real well in the morning so it works.  I use GNC Whey Performance 28.  I use a scoop and a half in a half cup of milk.  It's 260cal and 46g of protein.  There's contriversy as to whether or not you can absorb more than 30g at a time but my NUT said it's okay so I'm rolling with it.  Then I eat 3-4oz of meat (chicken, turkey or fish) for my other two meals with some veggies and some fruit (not allowed on my plan but I have blueberries or strawberries for a sweet treat).  I get between 550-700 cal/day and about 85-90g of protein.  For right now, it's working for me. 

Before I started doing the shake in the morning, I was pushing myself to get in 4oz of chicken/fish at each meal and I was NOT happy.  It would be uncomfortably full sometimes and I missed veggies.  Now I measure out 3oz and don't have a problem with it and I can have a couple bites of veggies with it.  At this point, seeing 4oz of chicken on a plate and knowing I have to eat it is intimidating.  I'm much happier now. 

Good luck!!

I’m a lot calmer about protein now than I was in my first few years post-op. At one point I was getting like 170g of protein out of 1,300 calories of food. That, my friends, is kind of psycho. Even my surgeon noticed. I went to my one year appointment and he took one look at me (back then my muscles were kind of bulky and defined) and said, “you are getting a LOT of protein. How much?"

 

When I ‘fessed up he said I could cut back a little just in case, you know, I liked my kidneys and all. J

 

Anyway, back to you…try to follow me on this because I can sometimes talk very fast on the subject.

 

The only secret is to pay attention to food and pick the ones with the best protein value. What I mean by protein value is that you are getting a significant amount of protein for the amount of calories you are eating. A popular ratio is 10:1, for ever 10 calories there should be 1 gram of protein. But a gram of protein has 4 calories, so for every 10 calories there is the potential to be 2g of protein in there. Some foods achieve that, some don’t.

 

So here are a few examples of simple swaps you can make:

 

• Greek yogurt instead of sour cream on Mexican food. It has, I believe, quadruple the protein and way less calories and fat.
• Cottage cheese or Greek yogurt instead of standard yogurt. Both have double the protein
• 4 oz. of tuna has about 50% more protein than 4 oz. of lunchmeat (depending on the meat. A LOT more than bologna, for instance, but not much more than deli turkey)
• Quinoa has 6g of protein in it. If you are inclined to rice dishes, use it instead of rice. It’s a good whole grain as well.
• Powdered peanuts give you good protein without giving you so much fat so it’s a good swap for peanut butter, which is really just a source of good fat that has a decent amount of protein. Google PB2 for the rundown on powdered peanuts.

 

But most of us have also learned smart ways to use protein supplements. I don’t know if you’ve ever been to my blog, Bariatric Foodie, but I bake with protein powder, I put unflavored powder in cooked food, in puddings, in hot drinks and of course in traditional shakes. I’ve even learned to make sugar-free protein cheesecake and cake. Many folks bolster their protein numbers with supplements.

 

I would warn you, though, not to shun good complex carbs and good fats. If your protein numbers are decent (80g and above) you can have those things in your plan and they are good for you. Carbs keep your body working right, give you energy and fiber keeps you sated. Good fats are always going to be good for your heart. Don’t sacrifice either in pursuit of crazy protein numbers.

 

 

 Please see my profile page for my eating plan.

 I have 2 or 3 protein shakes or snacks a day.  My meals are protein forward.  I am for at least 25 grams of protein a meal.  That is 75 grams right there (breakfast is protein coffee) and then another shake or snack that is at least 25 grams then it is 100 to 125 grams a day.

I had to chime in on this because my Dr. did not want me to do shakes or bars-said we needed to eat real food-he said if I get 70 grams a day that was ok-I am not into heavy exercise so that would also change if I was of course.
 This is a day for me-coffee with one cup of milk-8 grams
Breakfast-high protein wheat bread and 3oz of meat about 20 grams
10 am snack-more meat and maybe cheese-20 grams
Lunch-another sandwich-1 piece of bread of course-usually steak 20 grams
3 o'clock snack high protein high fiber cracker-and mozzarella cheese 15 grams
Dinner-always a protein with around 20 grams and a few veggies.
I'll admit I don't have many veggies during the day but that is how I get in all my protein.
It doesn' t seem that hard to me but I do read labels on EVERYTHING to see the protein and sugar. I am one year out and have lost 100 lbs. Holding steady with no gain so far.
Good luck-after you learn the protein amounts its allot easier-the thing that helped me was that someone told me a piece of dense meat about the size of a deck of cards has around 20 grams.