Never enough protein

a_candler

As I love carbs I often find my calories being used up from them before I've had an adequate amount of protein.

How do you all manage to hit the protein goal? And please don't tell me by eating protein bars or shakes. I need real (tasty) ideas to boost intake.

For example I like oatmeal for breakfast, but this it has next to no protein. Lunch while working is often a Healthy Choice meal or something similar, 15+ grams protein. So you can see how quickly I begin to lack in the area. I need helpful ideas.

DaddieCat

Meat
Dairy
Cheese
Greek Yogurt
Cottage Cheese
Eggs
Tofu
Tempeh
Seitan
Bacon because it needs its own category


Basically any protein rich food. There are tons of meat, dairy, and plant based proteins and the worlds your oyster.. which is also a protein source.

Personally, I don't think there's anything wrong with shakes either, they come in a million differing kinds of protein and and endless array of flavors. Provided you get a good quality product, it's just powdered food.

troytroy11

For inexpensive protein I like to add a boost to many meals with either tuna or sardines. I am careful with the tuna and only buy light, and never get white or albacore because of the high mercury.
Lowfat Cottage cheese is another decently priced protein food you can add between meals.
And if you want something hot, chicken breast, at least where I live is the best cost per pound. If you are not used to cooking yet, chicken breast is a good meat to start with as there are so many things you can do with it.
That is what works for me

Linzon

You can add egg whites to your oatmeal, I do that and the only difference I notice is that the cooked oatmeal is a little gloopier and the pot is harder to clean

StacyChrz

Greek yogurt is a great source of protein that you can enjoy along with your oatmeal.

diannethegeek

Might find some ideas here: http://community.myfitnesspal.com/en/discussion/10232335/list-of-higher-protein-foods

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

generallyme2

Linzon wrote: »

You can add egg whites to your oatmeal, I do that and the only difference I notice is that the cooked oatmeal is a little gloopier and the pot is harder to clean

I've been wanting to try a whole egg in my oatmeal... I just haven't gotten over my egg issue from a couple weeks ago to brave it yet Apparently, it's super creamy that way.

I have to make an effort for protein as well. I usually do Greek yogurt on everything (in spaghetti sauce, as sour cream on fajitas or stuffed peppers, in taco salad, with fruit, and so on), chicken breasts, beans, and I used to do lots of eggs (hardboiled, in salads, scrambled- with greek yogurt, over easy on sandwiches, etc).

Kib13

I add 14-16 grams of almond butter to my oatmeal. So good!

MsBuzzkillington

I know you say you don't want this recommendation but protein shakes and bars are actually very very tasty. I would 100% recommend them. One protein bar can have 20 grams of protein, same with shakes. Like, it's a very easy way to boost your intake.

JeromeBarry1

I just insist on getting at least some protein in every meal. Where there is a will, there is a way.

julie_broadhead

I make sure I have protein at every meal. I pre log breakfast, lunch, and dinner then I look at the nutrition tab to see what I need to do with snacks to meet my macros. Here are some of my favorite protein based real food snacks:
- 4oz pre cooked chicken - 26g protein
- Starkist lunch on the go tuna packs - 16g protein
- Fage 2% Greek Yogurt - 20g protein

Cohalligan

You could add 2 Tbsp of Peanut butter (8g protein) and 2 Tbsp of Hemp seeds (12g protein) to your oatmeal (protein content dependent on serving size) for a 20+g protein breakfast option

I have opened my food diary if you want to peek at what I have: Fair warning, I do have a protein powder once or twice a day. I love it.

BrianSharpe

How much do you weight and how many g of protein are you getting daily? Based on the .36g per lb RDA a 150 lb person needs about 54g daily......more if you're bodybuilding.

Having said that, I add peanut butter to my oatmeal (my breakfast most days) for the extra fat and protein otherwise I'd gnaw the leg off my desk at work before lunch.....

ConicalFern

I think the easiest way is with tuna. It's so versatile - last night I had a piece of breaded fish WITH a large can of tuna on rice cakes to get my protein fill. I've also been known to mix it into sweet potato mash.

I'm also a big fan of Skyr yoghurts; not huge amounts of protein but if you're having something sweet anyway this is a good way to up your protein levels.

I get about 20% protein each day and I eat a lot (average 3000 calories+ /day) so feel free to have a look at my diary.

capaul42

I will usually add shredded chicken to my breakfast (scrambled egg wrap) or even just eat shredded chicken as a snack.

mikeski52

I like to add chocolate flavored protein powder in with my milk and cereal/quaker oats in the morning. Gets me a good jump start to my protein intake, and it makes my cereal/oats taste kinda like Count Chocula. Of the few protein powders I've tried, Optimum Nutrition has been the tastiest in this situation.

robdowns1300

Quaker makes a high protein oatmeal. I think it has some soy in it.

lemurcat12

a_candler wrote: »

As I love carbs I often find my calories being used up from them before I've had an adequate amount of protein.

How do you all manage to hit the protein goal? And please don't tell me by eating protein bars or shakes. I need real (tasty) ideas to boost intake.

For example I like oatmeal for breakfast, but this it has next to no protein. Lunch while working is often a Healthy Choice meal or something similar, 15+ grams protein. So you can see how quickly I begin to lack in the area. I need helpful ideas.

Usually it is not getting enough at breakfast and/or lunch.

I love oatmeal and when I have it (sorry) I add protein powder to it, along with the berries, AND I often have some vegetables and cottage cheese on the side. More often I have a 2-egg omelet for breakfast and typically have either smoked salmon or cottage cheese or greek yogurt with that. I usually end up with about 30 g of protein with breakfast, which really helps me feel more satisfied all day.

For lunch I normally take dinner leftovers or have a salad with protein (chicken usually), both reasonably high protein (around 30 g again).

One possibility is adding in snacks with more protein, like greek yogurt or cottage cheese or hard boiled eggs or (my favorite) smoked salmon or there are various jerky things people like (not my thing). I'm sure there are other ideas.

AlphaCajun

Chicken. There's a reason bodybuilders hate chicken.

indiacaitlin

I know you said not to mention protein shakes BUT, I use protein powder every day but hardly ever have them as an actual shake. It's easy to add a scoop to something like Greek yogurt and top with some nuts and it's a pretty high protein/low carb snack and tastes great! You can also add it to things like oats in the morning, again it's not like having it as an actual shake but adds a nice flavour (depending on what flavour you go for) and gives you a big boost of protein. If you're creative with how you use protein powder you can have some really tasty stuff without actually having it as a conventional shake

I usually have oats with protein powder and peanut butter for breakfast, chicken and veggies for lunch with no carbs, and then more lean meat for dinner. Snacks wise I have nuts, protein bars and you could cook up some chicken in bulk and have it ready to snack on in the fridge. I manage to get about 40% protein a day.

rhtexasgal

I always hold aside some brewed coffee each day and stick it in the fridge for the following day. I mix my vanilla or chocolate protein powder with the cold coffee before I go to the gym in the early am. The caffeine (even cold) helps warm up my muscles faster and the protein helps give me a boost. I have also made my version of a frappucino adding protein powder.

I much prefer though eating my protein than drinking it. I will often make extra meat when I cook dinner so I can bring it for lunch the following day. I get an overall sense of well-being when my protein is meat rather than dairy, eggs or protein powder/bars. If your week is jam-packed, purchase a roasted chicken in the deli section of the store and eat on that for a few days ...

ObsidianMist

I was doing protein shakes, protein bars, greek yogurt, everything I could think of that seemed easy, and the only thing that's shot me up from only ever getting halfway to my protein goal to suddenly going over it is chicken breast. huge amounts of protein there.

smileymaxine

I get cranky if I don't have enough protein , I don't eat dairy either so most is from lean meats.
I love my shakes, not all protein powder is awful, and can be made into pancakes

try having eggs at breakfast , Greek yoghurt with your oatmeal

I have protein for basically every meal and snack normally hitting around 150-170gr a day

Lean meats or fish or eggs with each meal
Cottage cheese, Greek yoghurt , fish , meat or beans with snacks.

Try higher protein pastas as a change from normal pastas , bean pastas are great.

My diary is open , but I try keep my carbs lower and no dairy or gluten so might be bit different

CasperNaegle

You are more than welcome to look at my diary I eat lots of protein and while I do eat protein enriched foods like protein chips, protein shakes, etc. I get most of mine from lean meats, low fat beef, chicken, turkey, egg whites, fat free cheeses. I take in about 1.2 grams per pound so I use and need help getting there.

MityMax96

a_candler wrote: »

As I love carbs I often find my calories being used up from them before I've had an adequate amount of protein.

How do you all manage to hit the protein goal? And please don't tell me by eating protein bars or shakes. I need real (tasty) ideas to boost intake.

For example I like oatmeal for breakfast, but this it has next to no protein. Lunch while working is often a Healthy Choice meal or something similar, 15+ grams protein. So you can see how quickly I begin to lack in the area. I need helpful ideas.

Scrambled egg whites w/ your oatmeal....
All protein then.
Add in Skim milk

TR0berts

Whenever I eat oatmeal, I do one of two things: eat some eggs with it; stir in a scoop of protein powder and a chunked-up banana.

Monterae

I like greek yogurt, avacados and low fat cheese

xmichaelyx

I buy a crapload of chicken, cook it all at once, dice it, freeze in individual bags (in marinade), and add it to omelets and salads.

If I need more protein late in the day, I can just eat some diced chicken (although I usually just have a green drink with some protein powder).

You can do a similar thing with chili, btw - cook a ton in a slow-cooker, freeze it in small tupperware, and eat as needed for extra protein.

extra_medium

Chicken, egg whites, cottage cheese, greek yogurt

emmadonaldson95

a_candler wrote: »

As I love carbs I often find my calories being used up from them before I've had an adequate amount of protein.

How do you all manage to hit the protein goal? And please don't tell me by eating protein bars or shakes. I need real (tasty) ideas to boost intake.

For example I like oatmeal for breakfast, but this it has next to no protein. Lunch while working is often a Healthy Choice meal or something similar, 15+ grams protein. So you can see how quickly I begin to lack in the area. I need helpful ideas.

Ive swapped my morning weetabix to weetabix with added protein. Tastes the same but helps boost a macro i was always lacking in. Perhaps you could look for a protein enhanced oatmeal?

At lunch i have a sandwhich (sandwhich thins not generic bread) with ham and a spreadable cheese like laughing cow light if i need to bump up protein.

I know you said no protein bars but i have a couple in the back of my cupboard. Ill have one instead of a cereal bar on a day im doing a big workout but dont look like ill get near my protein. It could be good to have a couple just for emergency days(i like the atkins ones but naked also make decent looking ones).

Another thing i added when i realised how little protein i get is nuts and low fat greek yoghurt! Greek yoghurt has crazy amounts of protein and the low fat versions are very low calorie.
You could also add spinach or kale. Kale is higher protein but i dont like it so it's spinach for me.
You could swap some carbs e.g. pasta rice noodles etc for quinoa which has a good amount of protein.
Also look for lean proteins like turkey you get plenty protein but not too many calories.

If you want any other ideas feel free to drop me a message as i had this exact crisis a few weeks ago.

GlitterUnicorn81

I am having the same challenge.
I make overnight oatmeal that is protein-rich, simple and tasty to give me a jump start on protein for the day. It also makes a good snack.

(3 servings)
1 cup each oats, milk, Greek yogurt
optional: cinnamon, vanilla extract, chia seeds, fruit, nut butter, etc.