How to sneak in more protein?

mulch1999

I feel like I tried to eat a decent amount of protein. I eat cereal with high-protein since I don't eat much eggs. I try to grab something for lunch with a little protein. And then I end up getting a pretty large amount of protein and dinner with fish or chicken. However, I still barely get 20% protein per day. Any ideas how to get higher amounts of protein per day, without adding more calories or cholesterol?

debubbie

You may need to change some of the foods that you are eating. Some protein foods you could add would be beans, Greek yogurt, eggs, cheese, and nuts. Protein powder is an option if you want to add it to milk, water, or yogurt.

ka97

greek yogurt
cottage cheese
hummus for snack with some veggies will give you a little extra for a small amount of calories
and there's always protein powder

CaffeinatedConfectionist

Firstly, I wouldn't worry about the dietary cholesterol (ETA unless you have pre-existing health concerns and are one of the minorities discussed below). Dietary cholesterol =/= cholesterol levels in blood. http://well.blogs.nytimes.com/2015/02/19/nutrition-panel-calls-for-less-sugar-and-eases-cholesterol-and-fat-restrictions/?_r=0

The panel also dropped a longstanding recommendation that Americans restrict their intake of dietary cholesterol from foods like eggs and shrimp — a belated acknowledgment of decades of research showing that dietary cholesterol has little or no effect on the blood cholesterol levels of most people.

“For many years, the cholesterol recommendation has been carried forward, but the data just doesn’t support it,” said Alice H. Lichtenstein, the vice chairwoman of the advisory panel and a professor of nutrition science and policy at Tufts University.

Dr. Krauss said that some people experience a rise in blood cholesterol after eating yolks and other cholesterol-rich foods. But these “hyper-responders” are such a minority — roughly a few percent of the population — that they do not justify broad restrictions on cholesterol intake.

To up your protein you may want to consider adding things like cottage cheese, greek yogurt, and beef jerky into your diet. These are all relatively low calorie, especially jerky, and quite high in protein (jerky is typically around 90 calories for ~12-14g of protein, and half a cup of cottage cheese is, depending on the fat content, around 110 calories for 14g of protein).

Charliegottheruns

Hemp seed, egg whites, and Isolate protein shakes all have 0 cholesterol.

mulch1999

Thanks for the responses. I do eat egg whites and yogurt sometimes. Nuts are my favorite snack. Cottage cheese and hummus with veggies are a GREAT idea. Avoiding the high salt jerky and I have no idea what hemp seed is! Thanks all!!!

envy09

mulch1999 wrote: »

Thanks for the responses. I do eat egg whites and yogurt sometimes. Nuts are my favorite snack. Cottage cheese and hummus with veggies are a GREAT idea. Avoiding the high salt jerky and I have no idea what hemp seed is! Thanks all!!!

Just be sure to watch the sodium! Cottage cheese is notorious for having a high amount of it.

Bonnies411

Consider turkey products...they are generally low in calories/fat/sodium. Also, it is very high in protein...you could get turkey bacon and sausage, turkey tenderloins, lunch meat and ground turkey. Supplement your protein intake with casein or whey protein powders.

cwolfman13

- Breakfast: 1 egg and 4 egg whites from a carton for bulk and protein without a big calorie hit. I also have 1/2 cup of my homemade pinto beans most mornings.
- Lunch: 4-6 ounces (cooked) of some kind of lean protein
- Snack: Greek Yogurt
- Snack: Whey Supplement
- Dinner: 4-6 ounces (cooked) of some kind of lean protein

Also, while nuts do have protein, they are generally viewed as more of a healthy fat source...but I eat almonds every day and every little bit helps...plus they're awesome.

DebzNuDa

I use Edamame (actually Mukimame, Edamame without the shell) as a snack.

75g
120kcal
8g carbs
6g fats
10g PROTEIN
4g fiber

That's 1/6 of my protein daily. I'm pretty happy with that.

FitPhillygirl

Chia seeds are another excellent protein source, especially for people who eat little or no animal products.

SaraSteeves1993

I use shakes right now I'm using mts whey , low carbs and fat. Or instead I eat one of those flavoured cans of tuna lots of protein in those

foursirius

Shakes and beef jerkey have been good supplements to my daily totals.

echmainfit619

I like those single serving pouches of tuna. 17g of protein in 70 calories.

kpkraft

I like putting lentils in stuff. 1 serving feels like a ton sometime but I try to mix it into lot of stuff. I've mixed it in pasta, chili, tacos, soup etc. Its not "low carb" but a lot of those carbs are fiber so it really keeps you full. 1 serving = 80 calories with 0g fat, 10g protein, 20g carbs (11g fiber) so it really packs a punch