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.