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

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, Organic Oven 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

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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

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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 salad, pasta, and is 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

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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

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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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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

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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

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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 salad. It is tender, healthy, and flavorful and can be prepared quickly. You have to just add your favorite ingredients and serve them.

Applegate, Organic Oven Roasted Turkey Breast

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Nutritional claims

1. No antibiotics or hormones added
2. No chemical nitrate or nitrate
3. No artificial or genetically modified ingredients
4. Humanly raised
5. gluten-free
6. Whole Approved 30
7. sugar-free
8. Dairy-Free

Applegate Organic Oven Roast Turkey Breast, 6 oz
Works well with others. Add it to your favorite salad, sandwich, or wrap.

Ingredients

Organic turkey breast, water. Contains less than 2% of the following: Sea salt, organic potato starch, organic chicken broth, rosemary extract.

Direction

Fully cooked, refrigerate (preferably within 4 days of opening).

Legal Disclaimer

Statements regarding dietary supplements have not been evaluated by the US Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease or health condition.

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.