Protien

hamburgerthighs

I'm losing muscle tone as I age. My nurse practitioner brother-in-law suggested takng a supplement, but I don't want to take supplements. I don't trust that stuff from "health and nutrition" stores. How can I add more protien to my diet without adding a lot of calories? I have nearly maxed out my caloric intake for the day, but I still need 34 grams of protien.

DancingMoosie

There are lots of ways to get protein without using supplements.
boneless, skinless chicken breast
lean pork
low-fat lunch meat
low-fat or fat-free cottage cheese
Greek yogurt
Eggs, egg whites, or liquid egg-substitute
low-fat string cheese
soybeans/edamame
quinoa
lentils

RunRachelleRun

I would suggest chicken or turkey breast at around 22 grams for 120 calories. Whey protein powder would be the easiest at around 120 calories for 24 grams, but you might consider that a supplement. Protein is 4 calories per gram, so other than finding lean sources you can't really get the protein without adding or swapping calories. I like making a hot cocoa drink with chocolate protein powder or adding it to my morning coffee to make a mocha.

Unknown

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LesliePierceRN

I am very particular about my protein products.. and I focus on protein first and foremost. I only get 1500 calories, but I get over 100 grams of protein in. The only supplemental protein I use are MetRx protein bars and Isopure 100% pure whey protein. Otherwise, my protein comes from tuna, salmon, chicken, cottage cheese, lean fresh meat, etc.

RodaRose

In order to add protein, you will have to reduce something -- carbs and fat.

mallory_2014

Protein itself won't retain muscle. Eat enough protein and lift heavy weights and you will retain muscle. Eat chicken, pork, eggs, dark green veggies, etc.