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Help with reaching the desired amount of protein

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i need help to maintain macronutrient ratio's in my meals. In five years I have lost about 20kg/44lbs and now I want to lose atleast 7kg/15lbs more. Since I am a mix between endo/mesomorph I calculated that I approximatly need 45% protein, 25% fat and 30% carbs (this was suggested by a fitness trainer, who also told me to eat dairy and fish)

I don't have problems reaching the amount of carbs or fat, but reaching almost 200g of protein is almost impossible for me. I manage to reach about 120g/per day using soya protein powder. I would like to know how to up my protein intake with real food (not powdered protein).


My sports activities: twice per week I have 1,5 hour of kickboxing, once per week 1 hour of aerobics, once per week hiking, and I plan to run for atleast half an hour on my days off.

I'm 21 years old student (not a lot of time and money), I currently weight 57kg/125lbs and I'm 164cm/5feet 4 inches tall. I usually eat four-six meals per day (depends on my time).


I would be glad if someone could give me a few ideas to up my protein intake.


I apologize for my grammar errors, english is my second language, and there aren't any vegan fitness enthusiasts in my country that I could turn to for advice.

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  • 1 month later...

Do you cook? here are some reciepts for faux meat I like both 1 serving approx. 24g protein low carbs:



The soy meat looks just like a hamburger. will cost a little to stock up on ingredients but very cheap per serving around a $1. I had a scoop of pea,rice protein to make a nice complete amino acid profile. Hopefully you dont have a problem with wheat gluten.

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