I'm a weight lifter and consume 100-150g daily. I think everyone should consume around 75g daily (I should add: as an absolute minimum)
You ought not to give advice based on your personal pet theories (no offence implied). The daily protein requirements vary for different people (in what is generally considered as «healthy» population – as in not having specific metabolic disorders), and those requirements depends on a few important metrics: the daily energy expenditure and energy expenditure patterns. Different people also have varying complexions – more on that below.
A person who engages in regular strenuous weight-lifting, body building or physical labour will have increased daily protein requirements to retain or to build up a muscle mass. A person adhering to a modern urban lifestyle (as in: commuting to and from work, running errands, light walking etc) will not require the same amount of protein as the former group.
Now, human bodies are self-regulating molucule cleaving machineries, and they will process protein according to their needs as per the body's own feedback loop. In complete protein, only 2x amino acids are ketogenic with the rest being glucogenic yielding a ketone or a glucose molecule during the digestion, respectively. Since the body can't store protein, for any excess amount of protein that has not been used for the muscle tissue growth or «maintenance», the body will cleave the amino group and remove it via kidneys whereas the cleaved glucose from the glucogenic amino acids will be eventually sent into the adipose tissue and deposited there as pure fat.
The current consensus is that daily protein requirements are in the 0.7g ÷ 1g of protein per 1kg of the body weight range (although the jury is still out on the exact ratio).
Therefore, your advice to consume at least 75g of protein daily for a person who does not engage in any strenuous physical activities and is 165 cm tall and 55 kg of weight (and the number of such people is significant across the human population) will result only in one thing: them getting fat. Which is why the unnecessary over-consumption of protein is just as counterproductive as overconsuming any other calorie dense foodstuffs. Also, as the metabolism rate slows down with the age, continuing to over-consume protein will result in such people getting obese and acquiring further secondary health disorders.
This is also why many bodybuilders who stop excercising later in their life become either fat or overweight fairly quickly: you can beat the laws of biochemistry.
A wheat bread PB&J hits about 23G of protein with 4TBSP of peanut butter.
White rice and tofu, the most boring meal I can think of already gets you to 14g or so.
Hitting 150g of protein is really difficult and arguably a gross way to eat if you’re just eating meat anyways. That’s over TWO POUNDS of ground beef.
Some more data points:
* 150 g of protein from lentils: 1.9k
* 150 g of protein from chickpeas: 2.9k
* 150 g of protein from grilled chicken breast: 750
* 150 g of protein from whey powder: 675
* 150 g of protein from egg whites: 640
My experience is that I don't need to worry much about "getting meat in" when I'm bulking up, but when I'm cutting calories to lose weight (and trying to keep protein extra high in order to maintain lean mass/increase satiety -- I'll have as much as 200-230g per day on maybe 2400 total calories), it's really tough to hit without having a lot of lean meat in my diet.
But my point isn’t that, it’s that for an average person eating average calories it’s not difficult by any means to get enough protein.
To be fair though, plant based protein powder is about 700 calories for 150g of protein too :)
Same goes for plans, yes in powder form it's a few scoops but you probably would be way too stuffed if you eat the actual veggies.
I’d wager that’s much more important than the average muscleless flaboid getting 150g protein.
You need to cut down on broscience, To go into catabolic mode you need a hig caloric deficit for a long time combined with inactivity.
1. https://www.livestrong.com/article/465113-is-peanut-butter-a...
The sad truth is, though, that you'd end up with too many calories if you try to get all your protein from peanut butter sandwiches (unless you do some cardio to cancel it out).