Having trouble eating enough Protein
ExRelaySprinter
Posts: 874 Member
I was at maintenance but i've decided to slowly lose 3-4 pounds, so i'm only eating 1600/1700 cals a day as opposed to my usual 2000 cals (TDEE).
The thing is, i'd like to up my Protein but find it very hard on this amount of calories.
I don't drink protein shakes and i don't eat eggs or cottage cheese.
When i could eat 2000 cals, i had no problem with adding an extra Pork chop or chicken breast to my meals. But now, what do i do?
How can i add more Protein without adding too many calories?
I don't really want to cut down on Carbs, because that's what keeps me full (sadly, i'm one of those people who does not get full on Protein).
The thing is, i'd like to up my Protein but find it very hard on this amount of calories.
I don't drink protein shakes and i don't eat eggs or cottage cheese.
When i could eat 2000 cals, i had no problem with adding an extra Pork chop or chicken breast to my meals. But now, what do i do?
How can i add more Protein without adding too many calories?
I don't really want to cut down on Carbs, because that's what keeps me full (sadly, i'm one of those people who does not get full on Protein).
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Replies
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Well, you have yourself boxed in there. You are going to have to sacrifice something. You need a pure protein supplement, which most simply would be a whey protein powder or egg whites. You could for instance, add either one to your oatmeal in the morning.0
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How much protein are you currently eating and how much are you trying to eat?
Lean meats, fish, dairy, tofu, beans, legumes all have protein. Most reasonable protein goals can easily be reached within 1600-1700 calories, no problem.
It could be that your protein goal is unrealistically high. Beyond a certain point, there's really no benefit to your body.0 -
My go to for lean protein is shrimp. Also I'll put a can of tuna in my salad (or just eat it with lemon juice and dill...or with balsamic vinegar) those 2 seem to give me the most protein for the least amount of calories.0
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you are gonna have to cut back on another macro to make room for protein. cut down on alcohol, carbs, or fat.0
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I've had a look at what i eat and i normally have fruit for breakfast (which is pretty much zero Protein).
So what i'll do is replace the fruit with a Protein based meal.
Maybe Bacon on Toast or something.
And i'll definitely be adding Prawns (Shrimp) to my Meals.
Hopefully that'll bump it up.0 -
ExRelaySprinter wrote: »I've had a look at what i eat and i normally have fruit for breakfast (which is pretty much zero Protein). So what i'll do is replace the fruit with a Protein based meal. Maybe Bacon on Toast or something.
Replacing fruit with bacon might sound tasty, but probably isn't going to improve the nutritional value of your day. I mean, if you want to eat bacon, eat bacon. Just don't pretend that it's a health-related decision.
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ExRelaySprinter wrote: »I was at maintenance but i've decided to slowly lose 3-4 pounds, so i'm only eating 1600/1700 cals a day as opposed to my usual 2000 cals (TDEE).
The thing is, i'd like to up my Protein but find it very hard on this amount of calories.
I don't drink protein shakes and i don't eat eggs or cottage cheese.
When i could eat 2000 cals, i had no problem with adding an extra Pork chop or chicken breast to my meals. But now, what do i do?
How can i add more Protein without adding too many calories?
I don't really want to cut down on Carbs, because that's what keeps me full (sadly, i'm one of those people who does not get full on Protein).
You could also exercise to 'add calories'; like 40 minute of walking may equal a m-a-h-i burger of 140 calories and 19 grams of Protein. Maybe. Just spitballing.
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Do you like greek yogurt? A cup of the full fat greek yogurt has over 20g of protein for 200 calories. I eat it most mornings.0
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turkey slices0
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I mix a scoop of my protein powder with plain greek yogurt for a protein double whammy! Yeah, it is some extra calories but as others have said, something has got to give a little and it shouldn't be the nutrition fruit you have for breakfast.0
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Protein bars, almonds or other nuts, legumes are good options.0
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_Terrapin_ wrote: »ExRelaySprinter wrote: »I was at maintenance but i've decided to slowly lose 3-4 pounds, so i'm only eating 1600/1700 cals a day as opposed to my usual 2000 cals (TDEE).
The thing is, i'd like to up my Protein but find it very hard on this amount of calories.
I don't drink protein shakes and i don't eat eggs or cottage cheese.
When i could eat 2000 cals, i had no problem with adding an extra Pork chop or chicken breast to my meals. But now, what do i do?
How can i add more Protein without adding too many calories?
I don't really want to cut down on Carbs, because that's what keeps me full (sadly, i'm one of those people who does not get full on Protein).
You could also exercise to 'add calories'; like 40 minute of walking may equal a m-a-h-i burger of 140 calories and 19 grams of Protein. Maybe. Just spitballing.
My TDEE at the moment is only 1600/1700 (as i'm trying to lose) and it does include 30-40 mins of exercise.
I Run and do weight training 3 days each per week, so i do workout 6 days a week already.0 -
I think i'll try and eat some form of Protein at breakfast PLUS have some Fruit too.
I'll probably start eating more Fish/Seafood as well.
I'm sure i'll get it sorted.
Thanks for all your advice Guys.
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ExRelaySprinter wrote: »_Terrapin_ wrote: »ExRelaySprinter wrote: »I was at maintenance but i've decided to slowly lose 3-4 pounds, so i'm only eating 1600/1700 cals a day as opposed to my usual 2000 cals (TDEE).
The thing is, i'd like to up my Protein but find it very hard on this amount of calories.
I don't drink protein shakes and i don't eat eggs or cottage cheese.
When i could eat 2000 cals, i had no problem with adding an extra Pork chop or chicken breast to my meals. But now, what do i do?
How can i add more Protein without adding too many calories?
I don't really want to cut down on Carbs, because that's what keeps me full (sadly, i'm one of those people who does not get full on Protein).
You could also exercise to 'add calories'; like 40 minute of walking may equal a m-a-h-i burger of 140 calories and 19 grams of Protein. Maybe. Just spitballing.
Double Post
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ExRelaySprinter wrote: »_Terrapin_ wrote: »ExRelaySprinter wrote: »I was at maintenance but i've decided to slowly lose 3-4 pounds, so i'm only eating 1600/1700 cals a day as opposed to my usual 2000 cals (TDEE).
The thing is, i'd like to up my Protein but find it very hard on this amount of calories.
I don't drink protein shakes and i don't eat eggs or cottage cheese.
When i could eat 2000 cals, i had no problem with adding an extra Pork chop or chicken breast to my meals. But now, what do i do?
How can i add more Protein without adding too many calories?
I don't really want to cut down on Carbs, because that's what keeps me full (sadly, i'm one of those people who does not get full on Protein).
You could also exercise to 'add calories'; like 40 minute of walking may equal a m-a-h-i burger of 140 calories and 19 grams of Protein. Maybe. Just spitballing.
My TDEE at the moment is only 1600/1700 (as i'm trying to lose) and it does include 30-40 mins of exercise.
I Run and do weight training 3 days each per week, so i do workout 6 days a week already.
Just want to point out that that is not your TDEE.
It could be clasified as TDEE -20%. Your TDEE won't change while on a diet if your activity doesn't change. TDEE is energy expenditure, the amount of calories to maintain. Changing your calorie intake does not change your TDEE
Also, good luck. I also struggle eating enough protein.0 -
ExRelaySprinter wrote: »_Terrapin_ wrote: »ExRelaySprinter wrote: »I was at maintenance but i've decided to slowly lose 3-4 pounds, so i'm only eating 1600/1700 cals a day as opposed to my usual 2000 cals (TDEE).
The thing is, i'd like to up my Protein but find it very hard on this amount of calories.
I don't drink protein shakes and i don't eat eggs or cottage cheese.
When i could eat 2000 cals, i had no problem with adding an extra Pork chop or chicken breast to my meals. But now, what do i do?
How can i add more Protein without adding too many calories?
I don't really want to cut down on Carbs, because that's what keeps me full (sadly, i'm one of those people who does not get full on Protein).
You could also exercise to 'add calories'; like 40 minute of walking may equal a m-a-h-i burger of 140 calories and 19 grams of Protein. Maybe. Just spitballing.
My TDEE at the moment is only 1600/1700 (as i'm trying to lose) and it does include 30-40 mins of exercise.
I Run and do weight training 3 days each per week, so i do workout 6 days a week already.
Just want to point out that that is not your TDEE.
It could be clasified as TDEE -20%. Your TDEE won't change while on a diet if your activity doesn't change. TDEE is energy expenditure, the amount of calories to maintain. Changing your calorie intake does not change your TDEE
Also, good luck. I also struggle eating enough protein.
Oh right! Oops. Lol
Yes, TDEE -20%. 0 -
This content has been removed.
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Just want to point out that that is not your TDEE.
It could be clasified as TDEE -20%. Your TDEE won't change while on a diet if your activity doesn't change. TDEE is energy expenditure, the amount of calories to maintain. Changing your calorie intake does not change your TDEE
For what it's worth, just to clarify: Your TDEE *does* change while you're on a diet, assuming that diet is successful. If you lose weight but keep all else consistent (activity level, etc.) then your TDEE will decrease as your weight does. It takes less energy to move a smaller body than to move a bigger one.
Also, TDEE isn't a fixed number. It's a range. You move a different amount each day, so your TDEE is a different number each day. What you're looking for when you "calculate" TDEE is an average or a range.
But it's true that changing your calorie intake does not, in itself, change your TDEE. 0 -
catscats222 wrote: »skim milk?
organic is best
Full-fat or partially skimmed milk is fine too. Fat doesn't make you fat. If it fits your macros, there's no reason to go fat-free with your dairy.
Also, the organic-is-best thing is mostly a myth based on marketing and pseudoscience. Don't buy into it unless you want to. And please don't go around stating your personal beliefs and preferences around things like organic food as scientific fact. In many jurisdictions, the quality control of regular non-organic milk is actually higher. And in lots of places (like here in Canada), there are no growth hormones in regular milk, so buying organic is a completely pointless waste of money.0 -
rhtexasgal wrote: »I mix a scoop of my protein powder with plain greek yogurt for a protein double whammy! Yeah, it is some extra calories but as others have said, something has got to give a little and it shouldn't be the nutrition fruit you have for breakfast.
I tried this. It was nasty.
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madhatter2013 wrote: »rhtexasgal wrote: »I mix a scoop of my protein powder with plain greek yogurt for a protein double whammy! Yeah, it is some extra calories but as others have said, something has got to give a little and it shouldn't be the nutrition fruit you have for breakfast.
I tried this. It was nasty.
Depends on the protein powder, to be honest (and the brand of yogurt, possibly. I use Fage). Same with mixed with oatmeal... it will depend a lot on your powder. When I tried first it was nasty but with Quest powder both are pretty good (oatmeal gets a pudding-like consistency). But seriously, oatmeal with protein powder is great, you get your carbs and a nice protein boost.
Anyway, my goal is 1800 and my protein goal is 112 and I often go over (although honestly, unless you're 150 pounds you really don't need 120g of protein anyway). My diary has been a mess lately though (hormones!), and I tend to eat more a couple days a week anyway, but what I eat for protein...
Greek yogurt (if you don't like the sourness, try Yoplait Greek Whips. Tastes like fruit mousse)
Kodiak cakes (pancake mix) - I add savory toppings on it (ham and cheese, salmon and cream cheese, cheese etc)
Fish and shrimp
Chicken
Pork chops
Ground turkey, lean beef, chicken
Chicken sausage
Deli meat
Cauliflower and broccoli
Beans
High fiber/protein wraps
Oatmeal with protein powder (I use Quest)
Sometimes sirloin steak
Quest bars and chips0 -
ExRelaySprinter wrote: »I've had a look at what i eat and i normally have fruit for breakfast (which is pretty much zero Protein). So what i'll do is replace the fruit with a Protein based meal. Maybe Bacon on Toast or something.
Replacing fruit with bacon might sound tasty, but probably isn't going to improve the nutritional value of your day. I mean, if you want to eat bacon, eat bacon. Just don't pretend that it's a health-related decision.
Crap, this guy is onto me.0 -
Cut carbs - increase fat, and don't whine. ☺️0
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ExRelaySprinter wrote: »The thing is, i'd like to up my Protein but find it very hard on this amount of calories.
I don't drink protein shakes and i don't eat eggs or cottage cheese.
If you can't eat protein supplements and are intolerant to dairy, you'll need to find new and inventive ways to eat poultry and fish. Pork and beef are higher in fat. I wouldn't eat a lot of bacon (even turkey bacon) because of the high sodium content and the additives they put into it to make it taste good.
I eat chicken in 100 different ways. Grilled, backed, with salsa, with marinara sauce, BBQ'd, ground into a bunch of other different recipes....
http://traceyfit.blogspot.com/2015/09/nutrition-101.html
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How do you expect us to help you with your diary closed. All we can do is guess and that takes more effort than making suggestions when we know the lie of the land.
Its possible that this extra protein is completely unnecessary but we can't tell if you don't tell us your statistics. If you are in maintenance then even 90grams sounds like rather a lot of protein. Where did you get hte idea that you should eat more protein?0 -
that is how i get most my protien .. seafood can offer more protien with more food..ExRelaySprinter wrote: »I think i'll try and eat some form of Protein at breakfast PLUS have some Fruit too.
I'll probably start eating more Fish/Seafood as well.
I'm sure i'll get it sorted.
Thanks for all your advice Guys.
just make sure .the ones that need cooking are well cooked and if your saving the seafood in the fridge
like a seafood salad dont have it for more than couple days to be safe.. i think the fried 1's can go 1 day extra_*
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I've actually knocked losing those few pounds on the head... it wasn't really necessary.
So i'm back to eating 2000 cals a day and eating enough Protein again.
Thanks for all the "helpful" replies though.
Some Foods listed i didn't think of eating, to be honest.0 -
I haven't boxed myself in, but I still have trouble getting enough protein. I try to eat lots of veg and less meat, and I just don't hit it, ever. But I seem healthy, so I just let it go.0
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