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To increase my protein totals, I snack on greek yogurt between breakfast and lunch, then again after dinner. I add egg whites with my eggs and chicken sausage each day for breakfast. I eat less breads and starch than I used to to be able to increase my meat portions at lunch and dinner by about 50%. I'm about 215 lbs and consume between 180-200g protein.
a typical day. if i don't have a protein shake I usually have a larger dinner and large portions of yogurt.
Breakfast (~35g) 3 eggs, 1-2 egg whites, 3 links chicken sausage
Snack (~20g) greek yogurt
Lunch (~40g) varies
Protein shake (~35g)
Dinner (~50g) varies
Snack (~20g) greek yogurt
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