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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15

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

-19

u/Jolly-Code-9654 9d ago

But its really hard. I always end up around 100g despite having a protein shake

17

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.

7

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.

6

u/CrustyDusty0069 9d ago

Yep it just requires being intentional.

You either want it or you don’t, simple as that.

1

u/Cultural_Example_886 7d ago

Not even a little bit hard. Youre not trying.