1g/kg should be very easy to hit unless you are eating a very low number of calories.
Are you sure you are not getting that already? Have you tried tracking your food to see what macros you’re getting?
Do you mean 1g of protein per lbs of bodyweight? Cus thats the normal standard1g/kg is pretty much a normal dietBut anyways, chickpeas and red lentils are cheap and packed with protein. The only problem is that they are not full proteins so either eat rice with them or have porridge as another meal that day.I also put protein powder in my yoghurt for breakfast
If you are eating a regular diet eating 1.8-2.4k calories a day you should easily hit around 100g to 120g of protein a day. Oats, Eggs, Peanut Butter/nuts, Whole Milk Yogurt, Tuna, Lunch Meat, Beans/Lentils, Variety of Fibrous vegetables have lots of supplemental protein.
If you are attempting to hit protein grammage while on a calorie deficit or restricting your diet VIA veganism or being a vegetarian. You are going to have to be a lot more methodical with what you eat.
Protein Shake, Skyr, cottage cheese, chicken, lean beef, tuna, turkey, protein bars, quark…
1g protein per 1lbs is very easy.
I consume 2.5g protein per 1kg at a bodyweight of 100kg split up in 4 meals.
Daily emphasis on whole meats. Find multiple easy to prepare meat dishes that you can eat throughout the week. This should easily keep you satiated.I typically hit between 220 - 250g of protein a day using this method
Eggs > Fish/Chicken/Turkey > Soy/Lentils … its not only about protein intake, but rather amino acid profile, Eggs are complete in all BCAA’s requirements, followed closed by fish chicken, and turkey, and way less by soy and lentils but since you manifest avoiding meat, a good compound of soy/lentils/peas can have an acceptable range of amino acids
You can add protein to your diet in every meal with nuts & seeds (maybe on top of oatmeal for breakfast?), legumes (maybe a bean chili for dinner?), or whole grains (maybe some brown rice for lunch?). And flaxseeds seem to be able to help almost anything so I add them to everythingI can!
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https://www.medicalnewstoday.com/articles/321474
https://plant-based.org/plant-based-foods-rich-in-protein/
That’s quite an easy goal to meet to be honest. If you have one high protein meal a day, say a chicken breast, a steak, half a pound of ground meat, and so on you should be able to hit this goal in combination with the lower amounts of protein in other frequently eaten foods, like eggs, cheese, milk, pasta, etc.
Draw up a list of lean proteins and mix and match them into meals as you see fit. There are lots of lists out there. Pick foods you enjoy.
I just had a egg white omelet with mushrooms, onions, tomatoes and turkey breast. Used the whole egg white carton from Costco equivalent to 2.5 eggs. Total protein is 50-60g for the meal and I’m satiated until dinner. Tastes great too with some Franks Hot Sauce!