My Struggle To Reach My Protein Goals

Since last April 2024, I've struggled to consistently consume 200 grams of protein daily. I've wondered if I'm doing it right or eating the right foods. Last year, I had 8 inches of my colon removed due to diverticulosis. When I went in for surgery, it was so bad they couldn't believe I wasn't septic.

I'd had constant low-grade stomach pain since about 2011. I felt super bloated every few weeks for the last few years. It was painful and time-consuming. Since the surgery, I've also had to have my gall bladder removed as it just stopped working, too, making it almost impossible for me to consume processed carbohydrates - forcing me into a healthy eating lifestyle.

Since then, I've lost almost 30 pounds and consistently continue to lose about 1-3 pounds a week. There is no magic—I strength train 4-6 days a week and incorporate as much walking into my schedule as possible. If there is any secret, it is getting in 15,000 steps daily, and I'm almost guaranteed a 3 lb loss week.

The other secret to my success, which is the subject of this article, is consuming my goal body weight in grams of protein. For me, that is between 180 grams and 200 grams of protein. It also curbs hunger pains in addition to reducing bloating and gas.

Here is how I do it:

1. Use Protein Shakes and Powders

• Whey or plant-based protein powder: Mix with water, milk, or a plant-based alternative. One scoop typically provides 20–30 grams of protein.
• Pre-made shakes: Look for options like Premier Protein, Fairlife, or similar brands that deliver 20–30 grams per bottle. (I consume almost exclusively Fairlife as I'm also lactose intolerant.)

Example: Two shakes a day = 82 grams of protein. Also easy on digestion.

2. Stock Up on Ready-to-Eat Protein Foods

• Canned tuna or salmon: Each can contains ~20–25 grams of protein.
• Pre-cooked chicken or turkey breast: Available in deli or frozen sections.
• Hard-boiled eggs: Each egg has ~6 grams of protein.
• Low-fat Greek yogurt: ~15–20 grams per serving.
• Cottage cheese: ~25 grams per cup.
• Jerky (beef, turkey, or chicken): ~10–15 grams per serving.

Example: One can of tuna + one serving of Greek yogurt = 40–45 grams.

3. Incorporate High-Protein Snacks

• Protein bars: Choose bars with at least 20 grams of protein (e.g., Quest, ONE, or RXBAR).
• Edamame: A single serving (~1 cup) provides 15–20 grams.
• Roasted chickpeas: ~6 grams per serving.

Example: Two protein bars = 40 grams of protein.

4. Focus on High-Protein Staples for Meals

• Egg whites: 1 cup = ~26 grams of protein. Combine with whole eggs for flavor.
• Lean meats: Rotisserie chicken, turkey, or beef slices (buy pre-cooked options).
• Frozen shrimp: Cook in minutes; ~20 grams per 3 oz serving.
• Tofu or tempeh: ~15–20 grams per serving.

Example: 6 oz chicken + 1 cup egg whites = 50 grams of protein.

5. Leverage Protein-Fortified Foods

• High-protein bread or wraps: Look for products like Dave's Killer Bread (6–10 grams per slice).
• High-protein pasta: Brands like Barilla Protein+ or Banza (15–20 grams per serving).
• High-protein oatmeal: Add a scoop of protein powder for an easy boost.

Example: One high-protein wrap + 3 oz turkey = ~35 grams of protein.

Sample Day with Minimal Prep

1. Breakfast: Protein shake + Greek yogurt (50g protein).
2. Snack: Protein bar + roasted chickpeas (30g protein).
3. Lunch: Rotisserie chicken wrap with high-protein bread (50g protein).
4. Snack: Cottage cheese + hard-boiled egg (30g protein).
5. Dinner: Shrimp stir-fry with frozen veggies (40g protein).

6. Tips for Success

• Buy in bulk: Stock up on shelf-stable and frozen high-protein foods.
• Batch-prep proteins: Cook large portions of chicken, beef, or tofu once a week.
• Track intake: Use an app like MyFitnessPal to ensure you hit your targets. (I use the Pro version of MyFitnessPal)
• Use a Meal Prep Service: Services like Factor, or I use a local company, MG Meals, who delivers to my door and I freeze them until I use them.

With these strategies, you'll efficiently meet your protein goals without spending hours in the kitchen!

AND, you will maintain muscle mass while you slowly burn your excess body fat away. I wish you prosperity and good heath in 2025.