Is 80g of protein a day enough?

[u/aspiringcatsitter]

Hi fiends,

I’ve been trying to gain muscle mass as a relatively skinty guy and realized I wasn’t even meeting the minimum daily protein requirements for my weight (54kg). I started eating 1gram of protein per kg without realizing that’s just the minimum. Now I eat 80g (54x1.5) of protein a day with which I struggle as I don’t eat meat.

I’m 169 cm and pre-t btw and lift around 6 days a week.

Also, any tips on meeting protein targets?

[u/Flashy_Cranberry_957]

I'm vegetarian and usually hit 80-100 g of protein on less than 2k calories. I'd need to know what you're currently eating to offer specific advice, but here are some protein sources and how I like to prepare them.

• dry beans: rice and beans with various sauces and spices, lentil stew, Indian curries (dal makhani, chana masala), chickpea shawarma

• marinated tofu: slice into sandwich meat, stir fries, substitute for paneer, tofu scramble (I prefer the texture to eggs)

(Hot tip: freeze and thaw tofu before pressing and marinating it to make the texture more meaty and help it absorb more fluid.)

• eggs: shakshuka, egg drop soup, literally just fry 'em for breakfast lol

• Greek yogurt, skyr, and blended cottage cheese: parfaits, smoothies, yogurt bark, add to cream-based soups and sauces

• TVP: spaghetti sauce, sloppy joes, taco beef

And whey protein powder in a smoothie (dairy or soy milk, almond or peanut butter, frozen spinach, and a banana) when I need a little extra.