How to eval if a homemade recipe is "protein dense" enough?

VictoryGarden

Hi all,

I am a mostly from scratch cook. Although not vegetarian, I seem to have a really hard time reaching my protein macro (or even coming close!). Especially b/c of DH's food allergy to beef and pork (tick born disease caused this). We eat mostly fish, poultry, and venison, and beans from time to time.

So am trying different alternatives in my cooking. Is there a good way to determine what is a sufficiently protein dense food in terms of grams of protein vs. calories? What's good?

1g protein per 100 cals?
5g protein per 200 cals?

More??

TIA

kshama2001

Would you please change your Diary Sharing settings to Public? http://www.myfitnesspal.com/account/diary_settings

besaro

theres tons of info on the internet and just as valuable as asking random people on mfp. heres one example. http://www.bbcgoodfood.com/howto/guide/best-sources-protein

scolaris

Run your ingredients thru the recipe feature here & you'll get a full nutritional break down. I started using Kodiak Cake's protein pancake mix in place of flour when I make scones, biscuits or cookies to add protein to my baked goods.

jeepinshawn

Idk how you can miss your protein goals if you eat chicken and turkey. .5-.8g of protein per pound of your weight is a great measurement. Don't pay to much attention to the macro percentage, as long as you get the above you should be doing fine.

VictoryGarden

OK - just set the diary setting to "public".

FYI, I have been doing better w/ the protein, but it has taken a concerted effort to do so. Maybe it was b/c my diet was so carb heavy prior to this that I am having trouble?

Also, I use the "recipe" maker almost daily, so I know pretty closely what's in each recipe. Also, for the chicken, it's from our own home-raised chicken, so I don't keep store bought breasts on hand, though I do use canned chicken from time to time for last minute meals.

So for instance, I altered the published "PB fit banana shake" recipe this AM. Just looking for input as to whether the protein content is high enough for the calories it creates? That way I know how I can alter other recipes (sneak in more skim milk, or beans, or cottage cheese, etc etc)

lemurcat12

Poultry, fish, and venison would be very protein dense, because they are all reasonably lean proteins. Beans are also a good source, not as high protein. If you are missing your goal, I wonder if your goal is too high (but the default MFP goal generally is not particularly high) or simply miscalculating or eating small portions of the protein-dense foods vs. the other things you eat.

But as others have said, use the recipe builder. Also, often when people have trouble with protein it's because they mainly just get it in dinner, and don't have much with breakfast or lunch or snacks.

scolaris

Also, I layer proteins in every meal. A meat or egg main, some cheese, a grain with protein, maybe a condiment like Greek yogurt. It adds up that way.

kshama2001

VictoryGarden wrote: »

OK - just set the diary setting to "public".

FYI, I have been doing better w/ the protein, but it has taken a concerted effort to do so. Maybe it was b/c my diet was so carb heavy prior to this that I am having trouble?

Also, I use the "recipe" maker almost daily, so I know pretty closely what's in each recipe. Also, for the chicken, it's from our own home-raised chicken, so I don't keep store bought breasts on hand, though I do use canned chicken from time to time for last minute meals.

So for instance, I altered the published "PB fit banana shake" recipe this AM. Just looking for input as to whether the protein content is high enough for the calories it creates? That way I know how I can alter other recipes (sneak in more skim milk, or beans, or cottage cheese, etc etc)

Ok, so your smoothie was 76 % carbs, 6% fat, and 15 % protein. That wouldn't be enough fat and protein for me. I'd add a half scoop of protein powder to boost protein and real PB to boost fat.

I find eating about 40% carbs, 30% fat, and 30% protein to be filling, but if I eat higher fiber foods like legumes I can eat more carbs to protein and still feel full.

Do you need to track Sodium? Maybe swap that or Sugar out for Fiber.

VictoryGarden

@Kshama2001 - I probably don't need to track sodium, no. I do sometimes have a "problem" with sugar, so will keep tracking that to help keep that in check. But will add fiber instead of sodium to see how that goes.

Thanks for the suggestions!

lynn_glenmont

To determine if a recipe is protein dense enough for you, divide your calorie goal per day by your protein goal per day. I recommend using a protein goal based on your weight (e.g., the National Academy of Science recommendation of .8 g per kg bodyweight, or you might choose one of the higher recommendations touted by the body-building types), rather than a protein goal based on a percentage of your calories, which, IMHO, is just silly -- your protein needs don't change based on how fast you've decided to lose weight.

Some examples (your mileage may vary):
1600 daily calorie goal, 80 g protein daily goal. 1600/80 = 20. On average, your recipes will need to have 1 g protein per 20 calories, or 5 g per 100 calories, to meet your needs. To account for foods you eat that might be below that (e.g., fruit, treats, cream in your coffee), a protein dense food for you in this example would have to be above 5 g per 100 calories.

1500 daily calorie goal, 90 g protein daily goal. 1500/90 = 16.7. On average, your recipes will need to have 1 g protein per 16.7 calories, or 6 g per 100 calories, to meet your needs. To account for foods you eat that might be below that (e.g., fruit, treats, cream in your coffee), a protein dense food for you in this example would have to be above 6 g per 100 calories.

1800 calorie goal, 120 g protein daily goal. 1800/120 = 15. On average, your recipes will need to have 1 g protein per 15 calories, or about 7 g per 100 calories, to meet your needs. To account for foods you eat that might be below that (e.g., fruit, treats, cream in your coffee), a protein dense food for you in this example would have to be above 7 g per 100 calories.

So, no, the 1 g protein per 100 calories and 5 g per 200 calories you mention in your OP is highly unlikely to qualify as protein dense.

lemurcat12

OP, now that you have opened your diary I have a follow up question -- are you creating the recipes you use?

Often ones that just say homemade can be found in the database, but your version could be more protein/fewer carbs, different calories, etc. I'm especially looking at the chicken one, as I can imagine versions of that meal with more protein, fewer carbs easily.

I agree with Lynn that focusing on a set amount of protein is often the best way (and is what I do). There's a range from what's the minimum recommended for good health to higher amounts that studies suggest may help preserve muscle when losing weight (.6-.8 g per lb of healthy bodyweight/goal weight). For many that higher number can also be good for satiety reasons like ksharma says (I am the same way on protein, although getting more fat doesn't add to satiety for me), but people vary, so that may or may not be true for you. It looks to me that your percentage of protein overall is probably fine -- you are ending up with a lower number because your calories are low (today) or you get little protein with breakfast. On the recent day with a little more protein at breakfast you easily made your goal.