Getting enough protein?

slieber

I am celiac and also have to be lactose and dairy free. I have noticed that I've been at least 50 to 75 g under my protein requirement on my exercise days. Any ideas how I can get in enough protein without adding too many calories?

JimiJelly

lean meat (chicken breast, ground turkey)...you can get 20-25 grams of protein for 100 calories or so....most fish as well - tuna, tilapia, cod, etc....all pack a nice protein punch and won't cost you too many calories.

slieber

That is a lot of food, though. I am not sure I can eat that much! That was my problem tonight. I'm still 50 g under, have calories left, but I'm too full to eat anymore.

RodaRose

Eat less carbs /sugar /fruit in order to fit in eggs, gf bacon, turkey, beef, nuts, fish, shrimp, other meats. Log the day before.

littlechiaseed

There's gluten free, lactose free protein powder. Make a smoothie.

JasonL2000

I don't face the same lactose and dairy free, however I have trouble getting enough protein in without going over one or both fat and carbs. Today was my best day at it. I had 18oz of chicken (2 meals), 2oz of salmon (snack), 4oz of oven roasted turkey (snack) and was still short 16g from the 175g of protein I'm supposed to get. And still had 600 out of 2,000 calories left for the day as well by 10pm. So I cheated and went to taco bell and got a couple things off the value menu. That put me at 176g of protein but over carbs by 33g and fat by 18g. I had no meat left in the house though. I plan to stock up on chicken, lean pork loin, salmon, lean ground turkey and/or beef, possibly other kinds of fish, and I'm considering adding one egg a day. I'm assuming 24oz or a little more of a combination of these a day should get me to the 175g I'm supposed to get.

berolcolour

Are you eating back your exercise calories? I don't, so I'm always under. I try to eat 100g protein a day minimum. Some exercise days it says I need 150g, but I ignore that because I'm keeping in a deficit.

Pulsin Soya protein powder is GF, vegan and dairy free. I buy a kg bag and it's cheap per serving. 10g is 37kcal and gives you 9g protein. (I usually use 20g in a shake)

kommodevaran

First, make sure you have set your calorie goal correctly - if you want to lose weight, you should aim for no more than 1% of your total body weight per week. Then, make sure you are logging correctly - weigh everything in grams on an electrnic food scale, check entries for errors (or create your own), and log everything.

Setting the right macros is important to ensure satiety. If you are full already, maybe you don't need any more protein. Your protein need is pretty constant - 0.8 grams per pound of body weight at a healthy weight is a good goal. Don't eat back all your exercise calories - numbers are notoriously inflated.

TavistockToad

Pre log your day so you can fit the protein in

slieber

Thanks for the help. Not eating back the exercise cals will help considerably. I don't eat them ALL back but I was in them to about 100 calories over the past few days.

TavistockToad

slieber wrote: »

Thanks for the help. Not eating back the exercise cals will help considerably. I don't eat them ALL back but I was in them to about 100 calories over the past few days.

If you're using mfp numbers you should be eating back exercise cals.

littlechiaseed

TavistockToad wrote: »

slieber wrote: »

Thanks for the help. Not eating back the exercise cals will help considerably. I don't eat them ALL back but I was in them to about 100 calories over the past few days.

If you're using mfp numbers you should be eating back exercise cals.

I don't think mfp counts them correctly so it probably doesn't hurt to not eat them ALL back, as long as you're not like 1000 cals under

slieber

I understand what you both mean. I know there's an inbuilt 500 calorie deficit. I also have that setup in my Fitbit.

JasonL2000

I have manually set my goals to 2,000 calories, 30% (150g) carbs, 35% (78g) fat, 35% (175g) protein. I have not manually set the micro-nutrients as I have not verified what they should be. I quickly used info from this thread (community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets) to come up with the protein and fat numbers. I'm going to fine tune these goals as I had forgotten to find out more accurately my body fat percentage and BMR. Having the correct BF% should help me better reach the protein goal. I eat at least 2,000 calories but try to avoid going over by more than about 100 calories since my goal is to lose weight.

slieber

Mine are also manually set. I have a little over 1600 in MFP.

JoshuaMcAllister

littlechiaseed wrote: »

There's gluten free, lactose free protein powder. Make a smoothie.

It usually tastes like worse than plastic better sticking to real food.

slieber

That is my worry, Joshua!

littlechiaseed

JoshuaMcAllister wrote: »

littlechiaseed wrote: »

There's gluten free, lactose free protein powder. Make a smoothie.

It usually tastes like worse than plastic better sticking to real food.

Maybe if you use plastic fruit? I'm not sure what you are even talking about.

socalrunner59

I'm celiac too. And lactose intolerant, my doctor tells me there is a very high rate of lactose intolerance with celiacs.

I get my protein from the following
Peas
Lentils
Beans
Eggs
Chicken
Fish
Lactose free whole milk
Tofu
Quinoa
Nuts
Plant based complete amino acid powder