The food supplements industry in the United States is a mess. This is my conclusion after researching protein powders and bars for a week. Fortunately, it is not difficult to eat 150 grams of lean protein in one day without the help of dietary supplements. (More about that below).
The Food and Drug Administration (FDA) regulates how food is processed, packaged and labeled, but that dietary supplements are not fully controlled. Thus, the companies that market food supplements are often left to control themselves.
There are trusted third parties such as NSF International that endorse the ingredients in the appendices. But certified products are more expensive than products that are not generally documented (and only because a certified product does not mean that it is healthy). On the other hand, easy to find cheap protein powders, but are they good?
How to Eat 150 Grams of Lean Protein Per Day?
Body Fortress Whey Protein has excellent user reviews and highlights from the Clean Label Project, but Labdoor gives the product a D rating based on their analysis in a laboratory registered with the FDA. So who is right?
Body Fortress Whey Protein is a relatively cheap protein powder with excellent user feedback. Clean Label Project gives these top protein markers based on independent analysis tested to ensure accuracy of pollutants and contaminants. At the same time, the same protein was rated D by Labdoor (a product testing company in an FDA-registered laboratory). Who can we trust?
I trust the Food and Drug Administration (FDA) more than any additional company or Web site for testing. That’s why this article focuses on canned foods (with minimal processing). The supermarket is full of light foods to eat preservatives or additives.
The list below includes meals and snacks for one day (totaling less than 2,000 calories) that require little preparation. Most of these products are available at Amazon Fresh, Jet and Walmart, but frankly, your supermarkets may have generally better prices.
Disclosure: I am not a dietitian and nothing in this article is nutritional advice. This is a virtual list of the default person who has no food allergies or dietary restrictions. Real people should talk to real doctors about their nutritional needs.
Nutrition Facts to Eat 150 Grams of Lean Protein Per Day (Without Supplements)
|Kashi Go Lean||1 Bowl||12||2||180||8||13||390|
|Silk Unsweetened Soy Milk||1 Cup||7||4||80||1||2||350|
|Ricotta Salata by Zerto||1/2 Cup||10||8||160||10||0||130|
|Sami’s Locarb 7-grain fiber bread||2 Slices||10||6||280||10||8||230|
|Applegate Herb Roasted Turkey Breast||4 Slices||22||1||100||0||0||332|
|Vega Protein & Greens Plain Unsweetened||1 Pkg||5||0||40||1||3||0|
|Pumpkin Seeds Roasted Unsalted||1/2 Cup||22||27||369||0||5||502|
|Genova Yellowfin Tuna in Olive Oil||1 Can||26||8||180||0||0||150|
|Goya Dark Kidney Beans||1 Can||25||2||315||7||25||1,400|
|Oikos Triple Zero Yogurt||1 Pot||15||0||120||6||6||210|
How to Eat 150 Grams of Lean Protein Per Day: Sample Menu
For the Breakfast (Cereal)
- Kashi Go Lean (1 1/4 Cups)
- Silk Unsweetened Soy Milk (1 Cup)
- 1 Large Banana
For the Morning Snack
- Ricotta Salata (1/2 Cup)
- Honey (1 Tea Spoon)
For the Lunch (Sandwich)
- Sami’s Locarb 7-grain fiber bread (2 Slices)
- Applegate Farms Herb Turkey Breast (4 Slices)
- Vega Protein & Greens Plain Unsweetened (0.2 Oz.)
For the Midday Snack
- Pumpkin Seeds Roasted Unsalted (1/2 Cup)
For the Dinner (Salad)
- Genova Yellowfin Tuna in Extra Virgin Olive Oil (1 Can)
- Goya Dark Kidney Beans (1 Can)
- Vega Protein & Greens Plain Unsweetened (4 Oz.)
- Oikos Triple Zero Yogurt (6 Oz.)
Kashi Go Lean:
Silk Unsweetened Soy Milk
Ricotta Salata by Zerto
Ricotta Salata by Zerto is made from sheep’s milk and it is lightly salted but not too much. This healthy cheese can be used in any salads, pasta and perfect for grating.
This ricotta is pure white, firm and rindless. They are made from sheep’s milk curd which is pressed and dried and then aged for a minimum of three months.
It has nutty and sweet milk flavor.
Sami’s Locarb 7-grain fiber bread
It is lo-carb Keto bread, preservative-free and all-natural. If you are on a low carb diet, diabetic or just want to get a healthy seed bread then it is perfect for you. The ingredients are- Soy flour, Bran flour, Whole wheat flour, Oat flour, Sesame Seeds, Sunflower seeds, salt, olive oil, vital wheat, Flax seeds, dry Yeast, Soy protein, Wheat germ.
Vega Protein & Greens Plain Unsweetened- Plant-Based Protein Powder
Vega Protein & Greens Plain Unsweetened (21 Servings, 1.29 lb) / It is a Plant-Based Protein Powder which is also Keto-Friendly, Gluten-Free, Non-Dairy, Vegan, Non-Soy, Stevia Free, Non-GMO.
It contains Vegan Protein from a multisource blend of pea protein, brown rice protein, and sacha inchi protein. The Green ingredients are- alfalfa powder, spinach powder, broccoli powder, and organic kale powder
#1 PLANT-BASED PROTEIN BRAND: Based on the sales data, U.S. market ( dollar basis)
Pumpkin Seeds Roasted Unsalted
Oh! Nuts- Pepitas Roasted Unsalted Pumpkin Seeds are Great for Healthy Snacking or Salad Toppings with No Shell. It is Low Carb and contains High protein and have a good flavor.
Genova Yellowfin Tuna in Extra Virgin Olive Oil
Genova Yellowfin Tuna in Extra Virgin Olive Oil with Sea Salt is hand-selected, wild-caught. It is packed in the right amount of olive oil.
Goya Dark Kidney Beans
Goya Dark Kidney Beans can be a great source of proteins. It can be used for classic rice and beans, soups, any types of salads. It is tender, healthy and flavorful and can be prepared quickly. You have to just add your favorite ingredients and serve it.
Oikos Triple Zero Yogurt
Oikos Triple Zero Vanilla Yogurt contains less than 1% of water, lactase, Chicory root fiber, malic acid, stevia leaf extract, sea salt, vitamin D.
Notes on the timing of potassium, sugar, and Protein Intake
The full meal plan contains 65 grams of sugar, which exceeds the daily allowance recommended by the World Health Organization. However, most of these sugars are fruits, vegetables, and milk. WHO concludes that “there is no evidence of adverse effects on the consumption of these sugars”. On the other hand, the sugar found in honey is considered a “free” sugar (also known as bad sugar).
Potassium has been included in the feeding schedule because 98% of Americans fail to consume the amount recommended by the US Department of Agriculture (USDA). The above foods are rich in potassium, but they are still less than 4,700 mg/day recommended by the US Department of Agriculture. The following is a list of foods rich in potassium, including many vegetables, which can be easily added to salads or other simple meals.
The body installs the protein at different speeds, depending on the source and type of the protein. Whey protein (found in ricotta cheese) is a “fast” protein that the body uses quickly. At the same time, the casein protein (found in yogurt) is a “slow” protein that is difficult for the body to digest. Some researchers suggest that whey protein is better consumed in exercise times while the casein protein is consumed before bedtime. However, clinical studies are inconsistent or wishful in these points.
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