Struggling to hit protein targets (without shakes)

VBnotbitter

I'm trying really hard to reach my protein targets as I've started strength training, plus I can see the health benefits. I've set my macros at a 40/30/30 ratio. Every day I'm about 40g short but everything recommended as a protein snack - peanut butter, eggs, cottage cheese, nuts etc still won't reach that target but will put me over in calories.

I'm generally not a wimp but I really hate shakes dating back to a childhood thing and the thought of a protein shake makes me gag. I can't afford bars and can't buy them near where I live anyway.

So do I keep plugging away at the protein target and not worry about the calories, or am I actually eating enough anyway and shouldn't stress it so much? I'm certainly not hungry except just before meals. The diary is open so any advice and support would be welcome.

mmk137

jerky.

how i love jerky, it's a great snack. and helps me with my macros (they are set at the same)

cals83

If you aren't a vegetarian try chicken. 4oz of boneless skinless chicken breast will give you 32 grams of protein for like 160 calories (different brands may differ)

VBnotbitter

Will it really? The neighbours got some chooks I wonder if they'd miss one?

mich1902

Here's what I have:

Breakfast: 150g of total 0% yoghurt/15g protein
1 scoop of vanilla whey protein/20g protein
10g of flaked almonds/3g protein
50g of berries(strawberries/raspberries)
2 tsp stevia if needed

total 38g protein

am snack 1 wholegrain rice cake
20g whole earth peanut butter/5g protein

Total 5g protein

Lunch 1 can of tuna in springwater/36g protein
50g salad leaves
balsamic vinegar
1 boiled egg/7g protein

Total 43g protein

pm snack same as am 5g protein

Total 5g

Dinner 150g chicken breast/38g protein
130g sweet potato
80g peas
fajhita seasoning

Total protein:140 grams.

I usually have a couplle hundred cals left for a treat. I always try and hit my protein and fat macros and have a treat like chocolate if I want it, or just eat more food.

Zomoniac

If I'm going to end up short I'll just eat a can of tuna with a fork.

VBnotbitter

Here's what I have:

Breakfast: 150g of total 0% yoghurt/15g protein
1 scoop of vanilla whey protein/20g protein
10g of flaked almonds/3g protein
50g of berries(strawberries/raspberries)
2 tsp stevia if needed

total 38g protein

am snack 1 wholegrain rice cake
20g whole earth peanut butter/5g protein

Total 5g protein

Lunch 1 can of tuna in springwater/36g protein
50g salad leaves
balsamic vinegar
1 boiled egg/7g protein

Total 43g protein

pm snack same as am 5g protein

Total 5g

Dinner 150g chicken breast/38g protein
130g sweet potato
80g peas
fajhita seasoning

Total protein:141 grams.

I usually have a couplle hundred cals left for a treat. I always try and hit my protein and fat macros and have a treat like chocolate if I want it, or just eat more food.

Thanks for taking the time for this detail. Thanks to everyone else too

mich1902

your welcome

tinak33

I second the jerky. I have become a big fan of turkey jerky. I keep like 3 bags in the pantry!! haha

Also, chicken, steak, etc...

Mix egg whites with eggs to get the boost of protein without all the extra calories and fat. I usually will do 2 eggs with maybe half cup of egg whites. Also, could throw some cottage cheese in for a protein filled breakfast! Although I would have that for dinner... haha I LOVE breakfast food for dinner. :bigsmile:

mumtoonegirl

I eat a lot of protein.

yesterday - breakfast was a huge egg white omelet with 4 cups of chopped sauted veggies, garlic and 1/4 avocado
lunch - leftover pork tenderloin, raw veggies with hummus
snack - greek yogurt, nuts, fruit (if I am shy on my protien I throw in a scoop of protien powder in my yogurt)
dinner - steak with grilled veggies

on workout days I have a post workout smoothie to get my calories up, have a strong protien after my workout (I do weights).

this puts me in the 140-160 range.

VBnotbitter

Hmm hummus I never thought of. For those adding protein powder to yogurt, does it make the texture gritty?

neanderthin

I eat a lot of protein.

yesterday - breakfast was a huge egg white omelet with 4 cups of chopped sauted veggies, garlic and 1/4 avocado
lunch - leftover pork tenderloin, raw veggies with hummus
snack - greek yogurt, nuts, fruit (if I am shy on my protien I throw in a scoop of protien powder in my yogurt)
dinner - steak with grilled veggies

on workout days I have a post workout smoothie to get my calories up, have a strong protien after my workout (I do weights).

this puts me in the 140-160 range.

looks like you got it handled, with tasty food as well.

shadowkitty22

I just eat Greek yogurt in order to help with my protein instead of adding protein powder. Plain Greek yogurt from Chobani is 140 calories and 23g of protein.

Yooperm35

Hmm hummus I never thought of. For those adding protein powder to yogurt, does it make the texture gritty?

the hummus I have here says only 2g of protein per serving . . . that's not really very much

6spdeg

eat egg whites no yolks straight protein.. low cal no fat no carb. i eat about 8 a day average.

claires89

I quite often have greek yoghurt with protein powder for breakfast. I find that it does taste a bit weird and gritty if you eat it straight away but for some reason if I mix it all up then put it back in the fridge for 20 mins or so, then the grittiness has gone away and it just tastes like normal yoghurt. I'm not promising it'll work with your particular powder, but it's worth a try. Also, I only use about 10g of protein powder mixed with 100g yoghurt so it may not work so well if I was using a whole scoop of powder. Hope that helps

mich1902

Hmm hummus I never thought of. For those adding protein powder to yogurt, does it make the texture gritty?
[/quote

No, not at all. To be honest when I first open greek yoghurt I hate how it looks and smells. I buy the 500g tub and just weigh out portions in a tall tupperware pot. I add in vanilla whey. I did try chocolate the first time and it was horrible, too sweet so I never went with that idea. Then the thought of using vanilla sounded good as I do like vanilla yoghurts. I also keep pure vanilla extract in case I want to boost the flavour. Once you give the greek yoghurt and whey a good stir it will go smooth really quicly and just looks like a normal yoghurt you would buy in the individual pots. I then just add the berries and nuts. I like squashing my berries into it too for extra flavour.

hmg90

I usually go over my protein limits.
For breakfast, I'll have egg scramble made from 1 whole egg and 3 egg whites. Then I'll usually have something with chicken for dinner. That's all it takes to reach the limit really.

mewtwo500

I struggle a lot with this too! I am trying to reach 40% (Insanity meal plan) and consistently fall under. I tend to reach for more carb-heavy things so I really have to think a lot about the kinds of food I choose. You said you hate protein shakes, but maybe you just haven't found a protein powder you like? I don't care for the taste either, but I throw it into a regular smoothie and it is really not too bad. My favorites are Jay Robb and/or Natural Whey proteins...a little pricey, but lasts a while since you would only use one scoop a day. Things like greek yogurt, sliced turkey breast, and cottage cheese are other good choices. You could also use a mixture of egg/egg whites to cut down on calories. You can also buy low carb flax wraps (I buy the Damascus brand) that tend to have a good bit of protein in there. Hope that helps!

eric_sg61

Cottage cheese(Daisy seems to have the most protein)
Greek Yogurt
Any lean meat and fish-this seems to be what most people need to eat more of, 3-4 oz here and there won't cut it. When I eat meat it is usually by the 1/2 pound to a pound.

geebusuk

Another for 'more lean meat'.

You could consider getting egg whites (you can get them ready-separated in a bottle) rather than whole eggs - can be added to other food in various ways, or use one whole egg and the rest whites.

Dauntlessness

My husband bought a big box of microwavable pork rinds. They are actually pretty good and when they come out of the microwave they are still sizzling haha.



For every 60 calories you get 10 grams of protein and there are 3.5 servings per bag. So if you wanted to eat the whole bag for 210 calories you would get 35 grams of protein for a salty snack.

murphy612

I like Ostrim Beef and Ostrich sticks. 15grams of Protein for 80 Calories.

Ascolti_la_musica

I like whole eggs, although I do take out a yolk or two here and there if my fat for the day is high. (Lots of good stuff in yolks, though!)

I also eat a LOT of chicken. Like 2 chicken breasts for lunch and another for dinner. My breakfast cereal is high protein, and I use 2% milk. (If you can choke down skim milk, more power to you.)

If I exercise a lot, I treat myself with some Stonyfield Farms Oikos Nonfat Chocolate Greek Frozen Yogurt. It is the only diet chocolate ice cream I have found that tastes good. When I am out of that, I can tolerate their Caramel Greek Yogurt.

My husband eats a LOT of jerky. (He tried to kiss me awake this morning with bacon jerky on his breath. *gag* That did not go as he had hoped...) lol

geebusuk

Also, if it's just the shakes, you can get protein powder and add it to other foods too.

mrsroc2010

bump!!
Terrific way to save the day.
Thanks

meredith1123

extra lean turkey breasts, boneless chicken breasts, beans, chick peas, almonds, tuna, nonfat milk, peanut butter, hummus, eggs...
just by adding a can of tuna to your day will bump you up a lot.

KinoM

It's really tough to hit the protein targets if you don't eat meat. Thank the lord for eggs & fish, or I'd be nowhere near it.

3foldchord

I like to make turkey burgers. they are high in protein.

I sometimes brown some turkey sausage or reg ground turkey to add to my scrambled eggs (I don't care for the taste of plain eggs)

fish.

maybe you can make homemade granola bars and add protein powder to that.

check for protein fortified cereals.

elainecroft

Greek yogurt - 140 calories and 23 grams of protein in 1 cup. Snack on nuts, light cheese, and jerky. Add beans to your dinner whenever possible - e.g. if I am making rice or pasta, I will add peas and beans, or add them on top of a salad.

FJMilner

If I'm going to end up short I'll just eat a can of tuna with a fork.

How much protein is in a fork??