How can I get more protien?

auddii · December 2014

dkeener_81 wrote: »

So I have increased my protein a good bit now. Breakfast is greek yogurt and kashi go lean (29g--sometimes i save half for a snack later), lunch has been chili but I'm going to make tuna with plain greek yogurt (24-29g--depends if I want 1 or 2 slices of 100% whole wheat bread), dinner will be mini-turkey sloppy joes (I have twin 8 yr old boys...go figure lol..16g)..and another snack after workout will be a Labrada lean shake (25g) .

That's 100-105 for a day...I'm going to have to increase cardio today though for the extra calories (it's yoga day which I only burn half of my normal calories).

Next week I'm planning on making a week's worth of breakfast burritos with egg, black beans, some cheese, and whole wheat tortilla.

Because you're over calories for they day, I'd start prelogging and see how these foods affect what you typically eat during the day. Prelog your burritos and see if it's more calories than you normally have and see if you can adjust other foods to keep it in your daily calorie goal.

dkeener_81 · December 2014

auddii wrote: »

dkeener_81 wrote: »

So I have increased my protein a good bit now. Breakfast is greek yogurt and kashi go lean (29g--sometimes i save half for a snack later), lunch has been chili but I'm going to make tuna with plain greek yogurt (24-29g--depends if I want 1 or 2 slices of 100% whole wheat bread), dinner will be mini-turkey sloppy joes (I have twin 8 yr old boys...go figure lol..16g)..and another snack after workout will be a Labrada lean shake (25g) .

That's 100-105 for a day...I'm going to have to increase cardio today though for the extra calories (it's yoga day which I only burn half of my normal calories).

Next week I'm planning on making a week's worth of breakfast burritos with egg, black beans, some cheese, and whole wheat tortilla.

Because you're over calories for they day, I'd start prelogging and see how these foods affect what you typically eat during the day. Prelog your burritos and see if it's more calories than you normally have and see if you can adjust other foods to keep it in your daily calorie goal.

Thanks auddi..that's what I did today. I knew I wouldn't burn as many calories with the yoga so I went ahead to see what I needed work out wise to get me back under. I'll do the same next week. I "made" my own recipes to help determine what to put in my burritos to help me reach the protein goal but maintain calorie goal as well

esjones12 · December 2014

dkeener_81 wrote: »

Thanks everyone!!

Anyone have recommendations for pre and post workout foods/drinks? I've been told that I should be eating or drinking protein to help recovery

Unless you are hitting the gym hard core, you don't need protein shakes or bars for recovery. Just eat plenty of chicken, fish, beans, lean beef, quinoa, cheese, eggs, edamame, nuts, peanut butter, greek yogurt, etc. throughout your day and you will be good to go. Eating a meal or snack high in protein after your workout an help you from feeling super hungry though too.

EMTFreakGirl · December 2014

One of my staples is the Walmart brand canned chicken breast. For relatively low calories. (180/can) you get 36 grams of protein. On days when I'm a bit low, this fits right in and raises my protein numbers!

Sydking · December 2014

eat more foods that contain protein in good amount per 100g

ie Meat & Lentils

dkeener_81 · December 2014

EMTFreakGirl wrote: »

One of my staples is the Walmart brand canned chicken breast. For relatively low calories. (180/can) you get 36 grams of protein. On days when I'm a bit low, this fits right in and raises my protein numbers!

I've had that chicken before. I think I'm gonna switch to that one after I finish my tuna. That way I can switch it up. I found a protein shake that was only 150 cal with 30g in protien. I also got a protein powder and half a scoop of that in my greek yogurt for breakfast with a tbls of peanut butter on whole wheat bread.

I'm not hardcore going to the gym. I'm doing p90x3 and I wasn't eating even 40g of protein a day. I could feel it. Now that I'm more aware of it and making more effort to get it in my diet...I FEEL better.

Just another big thanks from everyone and MFP. Having this is really keeping me motivated to continue this new journey!!

PRMinx · December 2014

RoseyDgirl wrote: »

You don't have to drink a shake if you are eating protein at every meal.

Boiled Eggs are awesome as a quick snack. a little sprinkle of salt and pepper, and deliciousness. Or buy some of the pre-cooked chicken breast strips - and add them to your salads. Or have it post workout, dipped in a little bit of honey mustard. You can do similar with slices of deli ham or roastbeef.

My breakfast this morning was 3 eggs over easy with 4 slices of deli roast beef quickly heated, to top the eggs. Protein, lovely protein.

Not necessarily true. For some of us with higher protein goals, a shake or a protein bar is a very helpful tool for meeting the numbers. If you eat 4 oz of meat at every meal, you still aren't going to hit 100 grams.

CGreen177 · December 2014

quark. My latest discovery (over *shudder* cottage cheese ... that was NOT a good relationship ...) - i mix it with some milk and add about 10g glucose powder for a shake after strength training. Then add flavour (vanilla essence / frozen berries). Quark may become my latest food obsession ...