1) Set your target (non-medical)
Common, non-medical ranges used for weight management with activity: 1.6–2.2 g/kg body weight (0.7–1.0 g/lb). Confirm with your clinician.
- Example 70 kg (154 lb): 110–150 g/day.
- Higher end: If you lift 3–4x/week and tolerate protein well.
- Lower end: If appetite is low—build up gradually.
2) Split into nausea-friendly meals
- 20–30 g per meal/snack: 4–6 times per day.
- Pair with carbs: Fruit, oats, rice, or potatoes can improve tolerance.
- Chew thoroughly: Slower eating often reduces discomfort.
3) Soft, gentle protein sources
- Dairy: Greek yogurt, Skyr, cottage cheese (lactose-free if needed).
- Eggs: Soft scramble, poached.
- Fish: Poached/baked white fish, salmon; flaky and moist.
- Plant: Tofu, silken tofu soups, lentil soups, smooth hummus.
- Supplements: Clear whey isolate mixed cold; test tolerance slowly.
4) Timing & hydration pairing
- Even spacing: Every ~3 hours during waking hours.
- Hydration: Sip 150–250 ml (5–8 fl oz) between meals; avoid chugging with food.
- Post-activity: 20–30 g protein within 1–2 hours of resistance work if tolerated.
Safety reminders
- Difficulty swallowing or persistent vomiting: contact your clinician.
- Severe abdominal pain or signs of dehydration: seek medical attention.
- Adjust targets only with your clinician if you have kidney or metabolic concerns.
Educational, not medical advice. Confirm targets with your clinician.