Protein help!!!!!

rebeovi

I have been doing under my calorie goal every day. The only issue I have is I'm always super low in my protein. I don't any type of meat (that includes chicken and fish). Any suggestions on how to bring my protein up?

deannalfisher

egg whites, greek yoghurt are my go-tos

EricaCraigie

Broccoli has more protein than carbs

H_Ock12

Protein powder mixed with oatmeal, yogurt, or a drink of your choice. I use unflavored whey isolate and occasionally I'll throw a scoop in a batch of cookies or brownies.

cathipa

Greek yogurt, cottage cheese, protein powder, beans, cheese, eggs, tofu

cerise_noir

EricaCraigie wrote: »

Broccoli has more protein than carbs

No, it doesn't. According to USDA there is 6.6 carbs and 2.8g protein per 100g of raw broccoli.

rebeovi

Thanks to all of you!

AnvilHead

cerise_noir wrote: »

EricaCraigie wrote: »

Broccoli has more protein than carbs

No, it doesn't. According to USDA there is 6.6 carbs and 2.8g protein per 100g of raw broccoli.

So to get 100g of protein for a day, all you'd have to do is eat about 8 pounds of broccoli.

Sounds legit.

EllaLeahB

Almond or nut butter, eggs, cheese, quinoa and chia seeds.

AnnPT77

You at also want to take a look at this thread (link below). It links to a spreadsheet that lists many, many foods by protein efficiency - basically, most protein for fewest calories. Yes, most things at the top are meats/fish. But as you scroll down the spreadsheet, you'll find other types of foods. Just find things you like on this list, and use them to replace other foods you're currently eating that are not best helping you achieve the tastiness, nutrition, and satisfaction you need for the number of calories.

Carbs and Fats are cheap. Here's a Guide to getting your PROTEIN's worth. Fiber also...

Using this was one of the things that's helped me get to a point where I routinely get 100+g of protein daily, eating ovo-lacto veg, in maintenance. It was a bit lower while losing, but not much.

AnvilHead

EllaLeahB wrote: »

Almond or nut butter, eggs, cheese, quinoa and chia seeds.

Nut butters and cheese have a pretty high fat:protein ratio. It'll be difficult to get appreciable amounts of protein into your diet that way without packing along a lot of calories from the fats.

I don't even consider whole eggs a particularly efficient protein source because of the fat in the yolks. Egg whites, however, are an excellent source. I usually mix one or two whole eggs with three or four egg whites, because the yolks do have beneficial nutrients in them - but you get a lot more bang for your buck calorie wise by mixing whole eggs and whites rather than using all whole eggs.