How to Eat 150 Grams of Lean Protein Per Day (Without Supplements)

How to Eat 150 Grams of Lean Protein Per Day

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)

Source Serving  Protein  Fat  Calories  Sugar  Fiber  Potassium
Kashi Go Lean 1 Bowl      12        2      180         8       13     390
Silk Unsweetened Soy Milk 1 Cup        7        4      80         1       2     350
Banana 1 Large       2        0      121        17        4     487
Ricotta Salata by Zerto 1/2 Cup      10        8       160       10        0       130
Honey 1 Tsp       0        0       19        5        0       3
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
Full Menu      155g       59g       1,964       65g        66   4,184mg

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.)

Evening Snack

  • Oikos Triple Zero Yogurt (6 Oz.)

Details about the foods

Kashi Go Lean:

Kashi GO Original Breakfast Cereal is a Non-GMO. Vegetarian Cereal. It is whole grain, tasty, and nutritious meal that is perfect and safe for any time. Just one serving of Kashi GO Lean supplies 52% of your daily fiber needs and 17% of your daily protein needs. You can take it with dairy, soy milk, nut milk, yogurt or your favorite fresh fruits.

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Silk Unsweetened Soy Milk

Silk Unsweetened Soy Milk

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Silk Unsweetened Organic Soymilk is an Unflavored, Organic Dairy-Alternative Milk, and Individually Packaged. It is a great source of Soy Protein and Calcium. There is no added sugar and it is low in saturated fats.

Ricotta Salata by Zerto

Ricotta Salata by Zerto

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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 a nutty and sweet milk flavor.

Sami’s Locarb 7-grain fiber bread

Sami's Locarb 7-grain fiber bread 2g net carb keto 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
Plant Based Protein Powder
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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

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#1 PLANT-BASED PROTEIN BRAND: Based on the sales data, U.S. market ( dollar basis)

Pumpkin Seeds Roasted Unsalted

Pumpkin Seeds Roasted Unsalted,

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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 has a good flavor.

Genova Yellowfin Tuna in Extra Virgin Olive Oil

Genova Yellowfin Tuna in Extra Virgin Olive Oil

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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

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Goya Dark Kidney Beans can be a great source of protein. It can be used for classic rice and beans, soups, any type 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  Yogurt

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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.

Disclaimer: As an Amazon associates I earn from qualifying purchases.

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