Need more protein

smartblond9684

Hi! I was wondering if anyone could give me ideas of how to get more protein in my diet without actually breaking down and buying protein powder. I'm finding it extremely difficult to meet my protein goals each day. I'm not a big breakfast person, but am working on trying to get breakfast each day. My family are pretty picky eaters when it comes to dinner, so most of our protein comes from either chicken, tilapia, or turkey. I find it hard to eat more than 4 oz at a time as it just fills me up!! Any advice/tips would be greatly appreciated!! Thanks!

ChristinaOrr65

I try to have snacks that are high in protein throughout the day, especially after I workout. I usually look for ideas incorporating nuts, nut butter, or yogurt.

sandryc79

I eat protein heavy snacks every day too. 1-2 Oz of turkey slices with 1 Oz cheese, nuts, 1 Oz jerky, 1/2 c cottage cheese, milk, hummus, or tuna on whole wheat crackers are some of my favorites.

I also use quinoa a lot. It is a whole grain that packs protien. I eat lentils beans and chickpeas regularly in tortillas with veggies and meat.

miss_rye_

greek yogurt
cottage cheese
eggs/egg whites (you can drink egg whites)
meats (red meats are higher in fat, so depending on your numbers, you may not like red meat) (pork, turkey, chicken, steak, tuna, salmon)
Jerky
Pepporoni
Peanut Butter (again, fatty, check out PB2)
Milk (I usually use milk to hit carbs though)

TR0berts

http://community.myfitnesspal.com/en/discussion/926789/protein-sources/p1

joneallen

I honestly only do 4oz of meat at a time too. I can easily get 150-200g a day. My main sources are eggs, peanut butter, steak, and chicken. Don't forget, a lot of your complex carbs have protein in them, especially whole grains.

smartblond9684

Thanks everyone and thanks TR0berts for the link!!!!!

socalkay

It's hard. I have the same problem. I eat a lot of eggs and turkey, including turkey cold cuts for snacking. I also keep string cheese sticks around for snacking. Nuts are great but very high calorie. I did break down and finally bought whey protein powder. I had to try a couple brands before I found one I really like. I put a scoop in my fruit smoothies. It's very good! I also make iced mocha coffees on occasion with some dark chocolate syrup and scoop of protein powder blended with ice and coffee. Makes a yummy treat that gives me 18g of protein.

joneallen

Oh, I forgot. Quest bars too. Those things are deadly

miss_rye_

I LOVE Quest bars, I only didn't recommend them since it kind of seemed like she was staying away from the "supplemental" protein.

ncscott11

Just curious on why not use protein powder? For me that's the only thing that gets me up there some days!

smartblond9684

I feel it is kind of pricey and would prefer to get it from foods if possible. I'm not against it, I was just hoping I could fit it in through food rather than having to supplement. If after seeing what others do and trying some things I'm still having trouble getting enough, then I would consider using it, but did not want to go straight to protein powder if I did not have to.

jessicarobinson00

I eat a lot of hard baked eggs...but I really love those single serving tuna packets: sweet and spicy is delicious (16g of protein and only 90 calories....I'm in!).

williams969

joneallen wrote: »

I honestly only do 4oz of meat at a time too. I can easily get 150-200g a day. My main sources are eggs, peanut butter, steak, and chicken. Don't forget, a lot of your complex carbs have protein in them, especially whole grains.

^^I'm the same. Unless it's fish--a mild white-fleshed fish, and I can eat 8 oz. of that in one meal without feeling stuffed. Whole grains and legumes are fantastic plant sources of protein that we sometimes forget about, too.

For example, a 60g (dry weight--1 & 1/2 servings) oatmeal gives 10g protein. One cup of cooked beans (not sure on weight--~160-170g) is 15g protein. Plus plenty of fiber in those foods, too. Eat those things during the day, and you're already up 25g protein, the amount you'd get in an average scoop of protein powder.

smartblond9684

Thank you thank you thank you!!! Getting some great stuff here to add to my next shopping list!