I know how hard it is. My problem top this is medications and health conditions that made a loss of appetite and more difficulties.
Before these health problems, when I started working out years ago, I had difficulty eating that much protein and food to gain weight and muscle. Far too much! I tried, and found as worked on what types of foods I ate, how much and when, that my metabolism was transformed, and I could eat a lot more than I imagined, more than most people. I can't say what is right for you. I wish you much luck. The following are just ideas.
- This is probably the most important. Stay patient and optimistic. A tasty, comfortable and practical plan that works for you isn't likely going happen overnight. Many people are figuring out the same as you. Knowing more about nutrition and recipes works, too. You may find that your taste in food and ability or inability to eat at certain times will adjust as you try out and invent new meals and work with your diet.
- You can eat equal each meal or divide it up how you wish. This is how many do it, and it is healthier to eat more smaller meals than a couple of large spaced out meals.
Breakfast, lunch, mid day snack, supper, bedtime snack = 5 meals @ 25 grams of protein
Including a pre or after workout shake or snack = 6+meals = 22 or less grams of protein.
Or eat 25 or 30 grams (or 35) grams for major meals, fill the rest with snacks.
- It could be many things in your 50 gram of protein shake that make you feel sick, but you don't need that much protein at a time. Some people react to the sweeteners put in shakes despite how "natural." Or the crappy carbs they put in it. Or try drink a protein shake with 30 g of protein (or 35) if you can take it and feel good.
- Not a criticism, just info. PBJ is something delicious you are used to, but actually, peanut butter is not the best source of a lot of protein. It's really more about fat., and all you need is a good heaping tablespoon of it for a major meal, considering the protein intake you wish.
- I like the idea in this thread about other sources of protein. When making a meal, think of the protein first and learn how much protein is in different foods: meats, poultry, fish, dairy and cheese (easy on the dairy and cheese but they are good, including eggs.) (One large egg is 6 grams protein, two large eggs whites is 6 grams protein. You can figure out how many ounces of meat is what grams of protein, then get used to the size to figure it out.
- Bison is an outstanding source of protein, especially for bodybuilders. It costs more, though is hormone free, and contains high quality fats that beef does not, plus it is more tender. People who don't like the slight gamey taste, use it in chili or just grill a burger. I don't mind the taste.
- It's good not to eat protein powder all day, but you can use it for a few snacks and work out shake, or a meal like breakfast, to boost the protein intake for the day.
Recipe for snack or breakfast: If it is a good tasting protein powder, you can mix it with plain yogurt to make a high protein pudding, vanilla, chocolate, so forth. The yogurt has protein, so subtract that and it's less protein powder. To get a good balance of protein, carb and fat, which is desirable for any snack or meal, add almonds or a drop of almond butter (you may not want to mix in almond butter) for fat, and fruit for carb.
- If you like it, cottage cheese is good before bedtime, the casein protein in it takes a long time to digest, and feeds you for hours. Hint: casein protein powder usually tastes horrible, and it's better to eat whole foods rather than protein powders too much.
Recipe for bedtime snack: 3/4 cup of cottage cheese (21 grams of protein), 1/2 cup of unsweetened applesauce to make it taste good and for carb (cottage cheese has the rest of the carb), 8 almonds or so.
- This is just a guess out of the air that I'm not committed to or sure of. You may not be finding room for protein if filling up on too many carbs, particularly certain carbs that may be upsetting your insulin levels. They may not be large in amount but you may be reacting to what I will explain, or this may not be the problem. Carbs are good, particularly for those of us struggling to gain weight and mass, and for any bodybuilder. However, not all carbs are the same. Consider the type and amount of carbs eaten in a snack or meal. Find out what foods are high in carbs, and "high glycemic." I am not sure what books or sites have this info easy to look up. High glycemic carbs/foods are turned into sugars more quickly than other carbs, and are absorbed into your system fast. They can be good after a workout if you can handle such foods, but it is best not to eat too much of them, as they play havoc with insulin levels (like sweets), which is not healthy. For example, bananas are a nutritiously healthy food, but high in carb and high gylcemic, so eat bananas sparingly (part of a banana or one once in a while) or with other carbs. (One banana is about 26 carbs).
- Breads can really fill people up. Breads are also high carb and high glycemic. Oatmeal also, but steel cut is less gylcemic than the most processed oatmeal. I'm not saying cut out breads or oatmeal, maybe try going easy with it. Making sure there is fat with your meal (not nonfat meals, not too much fat) will slow down the process of carbs absorbing into your system and quickly turning into sugars.
Ideas for oatmeal: So if you like butter with your oatmeal, go ahead! One pad of real butter (not a butter substitute) a day is not bad, despite it is not a good fat to each much. Butter contains iodine, which is good for brain support. Or instead use nuts. What people use to sweeten oatmeal (especially processed oatmeal) really makes it a high carb and high glycemic problem. If you like maple syrup or honey, try a small drizzle of it. Or use a small amount of fruit - berries are low glycemic and one of the best fruits, so you can use as much of those as you wish, reasonably. Oatmeal and what you put on it can add up to a lot of carbs, so make sure you also eat a lot of protein (an amount you can take) with it. Good idea to that you use the protein shake. Sometimes I used to make my shake into a sauce (or like the amount of milk I'd put on oatmeal) to sweeten oatmeal. I grew tired of it, lol.
- The contradiction is once you eat lower glycemic foods, you will need to eat a larger quantity of them to get the same amount of carbs in high glycemic food. Same problem, can't eat that much. I don't have an answer for this. People usually say you just get used to it. True but I am not sure of it.