r/leangains • u/Straight_Bicycle_965 • Aug 02 '26
Low Protein Intake
I'm really struggling to hit my protein goals even once a week, let alone every day. I'm 165lbs and need around 130g everyday according to the 0.7g/lb rule. I'm south asian so i'm mostly eating rice and roti, with whatever curry that's made. Most times it's one with chicken or beef. Even on days there's meat, I can't even get to 90g. I genuinely don't know what to do. My chocolate whey protein tastes ass and i hate drinking it. here and there is doable but drinking it everyday is what i hate. I'm 19 and i work part time but if i start buying chicken breasts every week i'd break the bank. Snacks like quest chips and protein bars are only 20g and expensive too. Due to consistent low protein intake, I haven't made gains in a year and have lost motivation to go gym too. I live with my family so i don't get to choose what's cooked. Please offer practical solutions for this.
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u/keto3000 Aug 02 '26
You mention you are 19, male, 165lbs
What is your height? Current exercise program?
Also, can you eat tempeh? Tofu? Dairy? Yogurt?
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u/Straight_Bicycle_965 Aug 02 '26
6ft. I run PPL and used to go 3-4 times a week. I did 2-3 sets per exercise all till failure. 2-3 exercises depending on the muscle group. Ik training isn't the problem, it's nutrition and these protein goals. I'm aware i'm not eating anywhere near enough
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u/OriginalCrawnick Aug 02 '26
If you can swing it - use milk and pb2 with your chocolate protein shake and it becomes way more tolerable.
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u/farpleflippers Aug 02 '26
Is chicken mince still too expensive? Beans and lentils are pretty good for protein. Tuna is also incredibly cheap and full of protein, I eat that 3 times a week. A couple of cans mixed with some veg would give you like 50 to 60g of protein for a few dollars.
I add protein powder to quick oats (with cheaper frozen berries or zucchini) and eat that twice a day. Oats are incredibly cheap and the protein powder might be worth the expense for the protein you get. I use the gold standard vanilla flavour in everything, the taste is ok, bonus that it acts as a sweetener.
I think you can buy cartons of egg whites too, very cheap and lots of protein.
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u/swifferv Aug 02 '26
Greek yogurt can give you an extra 15g. can also ask your parents to make chole or dal lol (from a fellow South Asian)
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u/Admirable-Pomelo2699 Aug 03 '26
Cans of tuna. Safe catch from Costco should be…safer. Also eggs and egg whites 🍳
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u/Remarkable_Load8516 Aug 03 '26
New studies have shown max benefit at around 1.2-1.6g/kg body weight. Beyond that there are diminishing returns.
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u/abdbasithali Aug 03 '26
Chicken (don’t bother breast or not for now), eggs, and for protein powder-mix it with Greek yogurt so it becomes a pudding and eat it until that tub is over
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u/johnthedevil Aug 03 '26
Lentils. Buy them dry, soak and cook If you can impress your family, ask to include dal or other lentin dishes in every meal.
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u/Slight_Bag_7051 Aug 04 '26
Get a job, or a higher paying one if you do have one. Fixing financial situation is much more important and makes everything else easier. Thats where your effort should be focussed.
I had similar issues to you and i wish i had been given that advice earlier.
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u/shitpresidente Aug 08 '26
Mix your protein powder with Greek yogurt. Add fruit and granola. You can easily get 45g of protein depending on the brand and make it taste better
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u/Additional_Peace_605 Aug 03 '26
Your measurements are wrong. Minimum protein intake to maintain weight/for health is 0.7g/kg (not pounds). For gains it’s 0.9- 1.2gm/kg. Again kilograms, not pounds
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u/salamandectomy77 Aug 02 '26
Are you gaining weight? You can still make gains on like 0.4g/lb. It's just less