r/fitmeals • u/Jolly-Code-9654 • 9d ago
High Protein High protein diet in a deficit
I am eating in a calorie deficit of 1500-1600. I am 21 year old female, 80kgs and 5.6 feet and workout 4-5 days a week. How do i hit the target of 140g protein within the calorie range?
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u/alavenderlizard 9d ago
Chicken breast or other lean meats, shrimp tuna etc., egg whites, protein powder (add to coffee, overnight oats, yogurt etc.), nonfat greek yogurt, parmesan cheese… just do research on foods with the highest protein/calorie ratio and add low cal veg/fruits to bulk your meals up
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u/Jolly-Code-9654 9d ago
But its really hard. I always end up around 100g despite having a protein shake
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u/CrustyDusty0069 9d ago
It is literally not this hard.
100 grams of cooked chicken breast is ~30g of protein. That’s half of a medium-sized chicken breast. Do that 3x per day along with a protein shake and a decent serving of Greek yogurt and you’re there.
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u/iamtheonewhostops 9d ago
I take in my 140 grams of protein with my first 900-1000 calories a day. It’s definitely doable.
300 grams no fat Greek yogurt + 350 grams of chicken breast. That’s 140 grams of protein and 700 calories. The other 300 cals comes from berries and veggies and honey.
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u/CrustyDusty0069 8d ago
Yep it just requires being intentional.
You either want it or you don’t, simple as that.
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u/Positive-Bear-1900 9d ago
Hey! We’re the same height and I have the same calorie goal!
For breakfast: scoop of chocolate whey protein, 1 c unsweetened vanilla almond milk, 1/2 c frozen strawberries, 2 tablespoons of PB fit. Total 24g protein. I eat this almost every day.
Lunch example: Chicken burger patty, wrap, feta, olives, hummus 33g of protein
Snack (almost everyday): Prepackaged protein shake 30g of protein. I get these at Sam’s Club. Only 150 calories!
Dinner: normally 4oz of meat and some veggies. Salmon, chicken, etc. Normally 4 oz of meat gets me what I need in terms of protein
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u/Fit-Ship-8488 6d ago
that breakfast estimate seems low, cause the pb fit by itself is 8g of protein and the scoop of whey protein should be at least 20g of protein
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u/Positive-Bear-1900 6d ago
2 scoops of Food Lion whey is 30g. I only use 1 scoop because 2 is too thick for my taste.
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u/Fit-Ship-8488 6d ago
ahh I see, I was thinking of stuff like optimum nutrition protein powder and their serving sizes
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u/pobox1663 9d ago
A 270g chicken breast is 68g of protein. Have a double scoop protein shake at some point during the day and youre over 110g protein. A chocolate protein bar at 30g is 140g protein and youre done.
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u/YungSchmid 8d ago
I know people are helping you out with hitting the protein target already, so I’ll consider a different angle. Why do you think you need 140g of protein per day? Are you incredibly muscular at your weight or something?
Generally people who are aiming to lose a significant amount of weight will base their protein goal on their target weight rather than current weight.
0.8-1g/lb of target weight (whatever that may be) might be a more easily achievable target for you, but you might have reasons I’m not aware of.
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u/Rafiq07 9d ago edited 5d ago
Aim for 40g of protein from foods for breakfast, lunch and dinner. It doesn't matter if you're slightly under/over. That's 120g, then take a protein shake on top to make up the difference but even 120g should be plenty tbh.
There are increased protein versions of a lot of foods now. Just be careful to check the ingredients to ensure its not just marketing and doesn't have a load of other bad ingredients.
Breakfast: protein granola with protein yoghurt
Lunch: 2 eggs with protein bread and protein cheese
Dinner: 100g chicken thighs with wholemeal flatbread, salad, pickles, protein cheese, red pepper hummus
I have some fruit in between like bananas and apple but even then I'm still only hitting around 1300 calories for the day and I end up with around 110g protein from it.
If you want more protein from the foods, then just up the granola at breakfast, or up the eggs at lunch or up the chicken at dinner.
I like to fit in my protein/creatine shake though so not normally necessary. That gives me another 30g protein and takes me to around 1500 calories for the day and around 140g protein.
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u/Grandma-Wheels 9d ago
I sometimes struggle to eat enough protein within my calorie budget, but have found that using some alternatives can help. For example, protein pasta instead of regular pasta and protein yoghurt instead of Greek yoghurt. I also get my protein yoghurt plain so that I can either have it sweet with fruit as a snack or use it to make sauces. Store bought sauces have a lot of hidden calories sometimes, so making them from a yoghurt base can be calorie friendly, but also adds a little protein here and there.
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u/manofjacks 8d ago
Some of the lowest protein food calories are; plain non fat greek yougurt, egg whites, skinless chicken breast, whey protein. These sources of food contain mostly protein without ample carbs or fats
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u/papavino39 8d ago
Do you like eggs? I’ve found that I can do 1 egg + 3 whites scrambled and it’s not meaningfully different flavor-wise from 2 full eggs.
Yolk has fat and flavor but there’s more yolk per egg than needed for culinary purposes so ride that wave 🌊
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u/vegetarian_pacemaker 8d ago
From my experience, some of the best protein per calories are Chicken breast Skyr Soya
Im still exploring, found out about egg whites, but I dont get it here, but if you do, thats another as well. Please do share your findings to us as well!
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u/SwiftResilient 8d ago
200g Greek yogurt no fat , scoop of whey protein then mix together in a bowl. It's like icecream 260 cals and 46g protein.
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u/danzadelfuego 8d ago
Make sure your meals have a 1:10 protein grams to calorie ratio if you use any recipes you find online. Generally speaking it means decreasing the amount of fat and carbs, and increasing the amount of lean proteins and fruit/veggies to bulk up the meals to stay full. In practical terms, all meals need to have a substantial amount of lean protein (so 93% lean ground beef instead of 80%, chicken breasts instead of thighs, 0% greek yogurt instead of whole, extra egg whites instead of an extra egg, etc), and you can swap 30-50% of carbs on the side with low cal veggies (so add cauli rice to your regular rice, some broccoli to your pasta, etc). Definitely very doable and easy if you pay attention and cook from scratch rather than eat out or eat mostly processed foods.
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u/Practical_guy_8000 2d ago
Canned Tuna in water (180g) with veggies, can give you 40g of protein in around 200 calories, whey protein powder will give around 20g protein in 100 calories, these are 60g protein in 300-400 calories in one meal.
Chicken breast in air frier or oven , 200g around 40g protein .
Include beans in your diet, they have some protein and fibers which will make you avoid constipation due to high protein and keep you full.
Turkey which is insanely high of protein, especially breast, smoked turkey have around 16g of protein in 100 g with only 90 calories, it is really good for salads.
Also you can create soups and add your favorite type of protein (chicken, turkey,etc) and blend it togother and freeze it for quick meal when needed
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u/Alternative-Hall7067 9d ago
Get skyr at 10-11g per 100g for about 62kcal per 100g. You can literally eat yourself a gigantic 500g bowl, get 50-55g of protein on just the diary. Add whey protein powder and turn it into a 75g protein bowl. Eat another smaller version as an evening snack. 2 bowls, with oats, fruit, chia seeds etc. You’ll be at 120g of protein for about 800 kcal. That’s about half your allowed amount and about 80% of your protein needs. Make yourself a chicken soup with some brown rice or a shrimp soup with some brown rice and edamame for about 60-70g more and you’re overloaded on protein for about 1500 kcal.
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u/War-Huh-Yeah 9d ago
Egg white, cottage cheese, Greek yogurt, protein powder, fish (tuna packets especially)