How much protein you need depends on your goals, your body, and your preference. Think of protein as lego bricks, carbohydrates as gasoline, and fat as a thick log of wood. You need protein in order to build things like muscles. You can use it for fuel, but it's not a great fuel and in fact it costs you energy to digest it (which is great for dieting). So how much of it you 'need' mostly depends on how much lean muscle mass you have, and whether you are trying to build muscle, or just maintain muscle.
Perhaps it is easier to think it in terms of macro percentages. A good high protein diet might be a 35/35/30 and that is a ratio of protein to carbs to fat. So if you ate 1900 calories a day, that would work out to something like 133g/133g/92g
133g for a 6 foot tall man who is trying to build muscles is appropriate. A shorter person, or someone just maintaining muscle, would 'need' far less, but it doesn't hurt you to eat more than you need.
Most of my high protein meals are really easy though. Meat, veg, and seasonings.
One of my go to's is Gary's quick steak. IT's this frozen, thinly sliced, very LEAN sirloin steak meant for philly cheesesteaks. You can cook it from frozen and it has it's own seasoning packet. It's very lean, very high in protein, and very good quality meat, and super convenient to prepare. Takes me 10 min to make a meal from frozen. I will put 3 of those in a pan, set stove to high (it can't burn because it's wet) and microwave 1 1/2 cups of frozen veggies. Then I put the meat over the veg, and I got a 700 calorie, mostly protein, dinner that will keep me full for hours. It's like 100g of protein
Pork loin, and pork tenderloin are also very cheap, like $2 a pound, and easy to cook. Just cover with salt, pepper, and garlic powder. Cook to 145f and you're good. Chicken is also similarly cheap, but I recommend buying boneless, skinless chicken thighs. They are very hard to over cook and stay tender even if you over cook them. Compared to breast, it's tastier and more moist.
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Very resourceful post, nice sharing.
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Thanks, dude!
Great info! I always aim for high protein meals with lots of veggies. Or at least make sure if I’m having something carb-focused like some rice or pasta, that the protein and vegetables are most of the volume.
I definitely need to build muscle. I’ve got those middle aged arms that jiggle. Ugh!
Thanks! I think resistance training is probably the healthiest option for muscle gain in the elderly🙂
High protein and low carb/fat helps me in 2 ways. Protein takes energy to digest, the thermic effect which is about 200 calories a day. And I bulk up my meals with high fiber, low starch, vegetables like broccoli, cauliflower, carrots, brussels sprouts etc. They have something like 30 calories a cup and fill me up and take a bit of time to digest. So I can take an otherwise small meal, and turn it into a big meal without adding many calories.
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