Help increasing protein.

bikerjoe83

Hi All

With my current workout, until I get fitter, MFP logger says I need 100g protein on workout day and 80g on non-workout day. On workout days I'm only making about 80% of the daily requirement, even including chicken and tuna into my meals (which will get boring if I have that every day...). I imagine the daily requirement will increase as my workout sessions get longer. My weight problem is mainly because I eat too much because I don't feel satisfied. I've learnt that more protein will make me feel fuller for longer, but I'm worried that if I don't get my daily protein requirement I may not get over the not-feeling-full issue and will still eat too many calories just to satisfy my hunger, not really getting anywhere. For info, my hunger isn't dehydration, already checked that out - I'm just greedy!

I've already changed my eating habits to include more protein and I've been looking more into what the most cost effective foods are. So far, canned tuna has the highest ratio of protein per 100kcal I've found at 23g, with chicken breasts (UK - frozen) coming extremely close second at 22g per 100kcal. Cottage cheese is third on my list with 15g per 100kcal, although not the tastiest.

Does anyone know of any other foods high in protein with relatively low calories, that can sensibly be eaten as part of a meal? Or should I load up my next grocery shop with tuna and chicken? I don't really want to have to spend on protein powder if I can help it.

Thanks in advance

J

kimny72

In my opinion, the most bang for your calorie buck are white-meat chicken, shrimp, canned tuna or salmon, and cottage cheese. Other sources that help me a lot are low-fat Greek yogurt, eggs, lentils, and protein powder. I'll also snack on string cheese and get some extra protein from beans and nuts.

You don't have to overspend on protein powder, you can get good deals at Walmart or on Amazon and if you are only having a scoop or two on days you need to fill in the gap, it's not that big a deal.

I'm currently on 1500 cals and trying to get 90g protein for the same reason you mentioned, it fills me up better. Just keep tweaking until you find the combo that's right for you :drinker:

metalmeow1

Be careful not to exceed 2 cans of tuna fish a week... I read that it contains dangerously high amounts of Mercury.

julie_broadhead

Lean ground beef, ground turkey, and fat free plain Greek yogurt were not on you list.

My protein goal is 140g per day. These are some of the things I have done to get to that goal:
- make sure you have a protein source at every meal and snack
- Add an extra ounce of protein to each meal
- Pre log your main meals to see what kind of snacks you need to make your protein requirement.

bikerjoe83

metalmeow1 wrote: »

Be careful not to exceed 2 cans of tuna fish a week... I read that it contains dangerously high amounts of Mercury.

Not sure where you live but in the UK we only really have skipjack tuna (light in the US?) and our guidelines are 4 cans a week.

Gallowmere1984

metalmeow1 wrote: »

Be careful not to exceed 2 cans of tuna fish a week... I read that it contains dangerously high amounts of Mercury.

This isn't actually a problem, unless you're a pregnant or nursing woman. Those are the only people the warning was ever intended for, but "experts" extrapolated it to include everyone.

bikerjoe83

Jtalaskamom wrote: »

Lean ground beef, ground turkey, and fat free plain Greek yogurt were not on you list.

My protein goal is 140g per day. These are some of the things I have done to get to that goal:
- make sure you have a protein source at every meal and snack
- Add an extra ounce of protein to each meal
- Pre log your main meals to see what kind of snacks you need to make your protein requirement.

Thanks for the reply.

My list was just of the top three with most protein per 100kcal that I'd found so far. Fat free greek yogurt gives about 13g of protein, I didn't know until today there was more protein than in full fat. Not sure if I'll prefer the taste but I need that protein. I know eggs are a good source of protein but I wish they were lower in calories because I love eggs. There are quite a few foods offering below 10g protein per 100kcal but not many offering 15-25g.

I've started adding more protein to meals and I already eat greek yogurt as a snack, as well as eggs. I've started using semi-skimmed milk so I can drink more for the same calories, getting a bit more protein. I've only just today tried cottage cheese, I knew nothing about it before. So I'm going to start adding it to eggs and eating it as a snack.

I'll struggle to pre-log main meals because I have to cook for me and a 3 yr old, who isn't always hungry for the same things I want. I would say she's picky but in reality she just likes to choose for herself and it's never what I suggest... she prefers her fish fingers or chicken nuggets...

kommodevaran

Be aware that there's protein a lot of things, not just in "high protein foods" like meat and eggs - grains and vegetables, nuts and seeds also provide protein, and it all adds up. 80-100 grams should be really easy to reach. (What's your calorie goal? If that is too low, it will be hard to fit in enough protein. Or have you set your fat goal really low?) A varied diet will also provide a wide range of nutrients, which also contributes to the feeling of satiety, and prevent boredom. So depending too heavily on just a few foods can backfire.

Being a parent also means that you're a role model for good eating.

If you'd open your diary, it'd be easier to give more personalized tips. http://www.myfitnesspal.com/account/diary_settings

bikerjoe83

kommodevaran wrote: »

Be aware that there's protein a lot of things, not just in "high protein foods" like meat and eggs - grains and vegetables, nuts and seeds also provide protein, and it all adds up. 80-100 grams should be really easy to reach. (What's your calorie goal? If that is too low, it will be hard to fit in enough protein. Or have you set your fat goal really low?) A varied diet will also provide a wide range of nutrients, which also contributes to the feeling of satiety, and prevent boredom. So depending too heavily on just a few foods can backfire.

Being a parent also means that you're a role model for good eating.

If you'd open your diary, it'd be easier to give more personalized tips. http://www.myfitnesspal.com/account/diary_settings

Diary is now open. There's not much to show yet, I only started Tuesday. Within the next few days I'm buying in better foods than I thought I'd need, so I can make better use of calories (sweetener instead of sugar, semi milk instead of full fat etc), so my meals will become better over time as I learn what satisfies me most etc. I'm also looking at new recipes that my daughter will like, mostly with chicken in, because I know she likes that. Today has been good, I have calories left and I'm full. Even without the exercise, I'd still be within my daily limit (1500). Yesterday was OK but I struggled to decide what to eat.

se015

What's wrong with protein shakes? lol

bikerjoe83

I've just found that gammon rounds offer 20g protein per 100kcal, I didn't think they would be so healthy (excluding the salt...).

kommodevaran

bikerjoe83 wrote: »

kommodevaran wrote: »

Be aware that there's protein a lot of things, not just in "high protein foods" like meat and eggs - grains and vegetables, nuts and seeds also provide protein, and it all adds up. 80-100 grams should be really easy to reach. (What's your calorie goal? If that is too low, it will be hard to fit in enough protein. Or have you set your fat goal really low?) A varied diet will also provide a wide range of nutrients, which also contributes to the feeling of satiety, and prevent boredom. So depending too heavily on just a few foods can backfire.

Being a parent also means that you're a role model for good eating.

If you'd open your diary, it'd be easier to give more personalized tips. http://www.myfitnesspal.com/account/diary_settings

Diary is now open. There's not much to show yet, I only started Tuesday. Within the next few days I'm buying in better foods than I thought I'd need, so I can make better use of calories (sweetener instead of sugar, semi milk instead of full fat etc), so my meals will become better over time as I learn what satisfies me most etc. I'm also looking at new recipes that my daughter will like, mostly with chicken in, because I know she likes that. Today has been good, I have calories left and I'm full. Even without the exercise, I'd still be within my daily limit (1500). Yesterday was OK but I struggled to decide what to eat.

Thank you. I have a few suggestions. Track fat, not saturated fat. Is your fat goal 49 grams? That's very low. Cut some carbs instead. Consider upping your calories. 1500 is the bare minimum for males, meant for the sendentary and elderly with just some vanity pounds (if guys have that, lol). The lower you go, the stricter you have to be: Cut down on the sugar, honey, syrups, juice, jam. One banana per day (not two). One chocolate bar or a packet of crisps per week. Brown bread instead of white. Include vegetables in every meal - if you add a carrot, and a couple of slices of ham, for breakfast every day - that's a good start. Consider replacing granola and sweetened(?) oatmeal with "plain" oatmeal - cook it with water, milk and salt, and you can add anything you like - butter, peanut butter, nuts, berries, fruit. Consider reconsidering replacing full fat milk with low fat - fat is satisfying (for me; your mileage may vary, though).

You seem to have an overall good diet, not in need of a major overhaul, just some tweaks here and there if you tend to feel not quite satisfied.

Keep in mind that your daughter will like what she gets used to and she will get used to whatever you serve her. Don't stress. Use your tastebuds as a guide, don't just think "what's healthy". That's a restrictive mindset that will soon make you burn out. Eating is and should be pleasureable. Enjoy it.

kommodevaran

bikerjoe83 wrote: »

I've just found that gammon rounds offer 20g protein per 100kcal, I didn't think they would be so healthy (excluding the salt...).

That's exactly what I wanted you to include in your breakfast
Don't worry about the salt, unless you have bad kidneys/high blood pressure.

livingleanlivingclean

Eggs are calorific due to the fat in the yolk - I get around this by using a mix of eggs and egg whites. I can't stomach just whites (blech) but including 1-2 whole eggs with your whites bumps up the protein without so much fat

cgvet37

If you like Bison, it's very lean and has more protein than Turkey, Beef, or Chicken. Cottage cheese is a great source of protien. I like the 1% personally.

canadianlbs

bikerjoe83 wrote: »

I don't really want to have to spend on protein powder if I can help it.

Thanks in advance

J

not gonna push you on this. but i'll just tell you, for reference: most whey proteins i've seen give 30g as a serving size. so with 454 grammes in a pound, that's 15 servings per pound. knowing that makes it easier to work out the daily-life cost of the stuff.

bikerjoe83

kommodevaran wrote: »

bikerjoe83 wrote: »

kommodevaran wrote: »

Be aware that there's protein a lot of things, not just in "high protein foods" like meat and eggs - grains and vegetables, nuts and seeds also provide protein, and it all adds up. 80-100 grams should be really easy to reach. (What's your calorie goal? If that is too low, it will be hard to fit in enough protein. Or have you set your fat goal really low?) A varied diet will also provide a wide range of nutrients, which also contributes to the feeling of satiety, and prevent boredom. So depending too heavily on just a few foods can backfire.

Being a parent also means that you're a role model for good eating.

If you'd open your diary, it'd be easier to give more personalized tips. http://www.myfitnesspal.com/account/diary_settings

Diary is now open. There's not much to show yet, I only started Tuesday. Within the next few days I'm buying in better foods than I thought I'd need, so I can make better use of calories (sweetener instead of sugar, semi milk instead of full fat etc), so my meals will become better over time as I learn what satisfies me most etc. I'm also looking at new recipes that my daughter will like, mostly with chicken in, because I know she likes that. Today has been good, I have calories left and I'm full. Even without the exercise, I'd still be within my daily limit (1500). Yesterday was OK but I struggled to decide what to eat.

Thank you. I have a few suggestions. Track fat, not saturated fat. Is your fat goal 49 grams? That's very low. Cut some carbs instead. Consider upping your calories. 1500 is the bare minimum for males, meant for the sendentary and elderly with just some vanity pounds (if guys have that, lol). The lower you go, the stricter you have to be: Cut down on the sugar, honey, syrups, juice, jam. One banana per day (not two). One chocolate bar or a packet of crisps per week. Brown bread instead of white. Include vegetables in every meal - if you add a carrot, and a couple of slices of ham, for breakfast every day - that's a good start. Consider replacing granola and sweetened(?) oatmeal with "plain" oatmeal - cook it with water, milk and salt, and you can add anything you like - butter, peanut butter, nuts, berries, fruit. Consider reconsidering replacing full fat milk with low fat - fat is satisfying (for me; your mileage may vary, though).

You seem to have an overall good diet, not in need of a major overhaul, just some tweaks here and there if you tend to feel not quite satisfied.

Keep in mind that your daughter will like what she gets used to and she will get used to whatever you serve her. Don't stress. Use your tastebuds as a guide, don't just think "what's healthy". That's a restrictive mindset that will soon make you burn out. Eating is and should be pleasureable. Enjoy it.

I haven't set any of the nutrition goals, I assumed MFP would've set reasonable goals. Fat I'm not bothered about so much. I'm trying not to get too engrossed in all of the nutrients, because I know it'll drive me crazy and I'll end up going my own way. As you say, taste is important. I love food, I can't just eat healthy stuff just because it's good for me, as much as I want to lose weight. Some of the healthy stuff tastes awful and other things aren't really that much better for you. Protein is a priority because it's the key to satiety for me, which is my biggest problem. I've made changes to my shopping list so my grocery shop in the next couple of days will include sweetener to replace sugar, more chicken, rindless bacon, cottage cheese, greek yogurt, actual fruit (fruit juice has gone already), turkey sandwich slices, root vegetables, popping corn (apparently good for satiety), lower calorie chocolate. This coming week should be a good one. I only use unsweetened rolled oats and cook with milk, just honey or syrup to sweeten, or strawberries if my daughter hasn't eaten them all. I know honey/syrup is extra calories but I can walk that off. I'm not worried about sugar at the moment, considering my cookie and cake consumption for the last several months. I'll come back to sugar and fats when I've gotten used to the different meals and snacks. I don't want to take all of one thing away to begin with. I've done that before and have given up on the diet too quickly.

kommodevaran

What a wonderful post to wake up to! I have a feeling you are going to succeed

bikerjoe83

canadianlbs wrote: »

bikerjoe83 wrote: »

I don't really want to have to spend on protein powder if I can help it.

Thanks in advance

J

not gonna push you on this. but i'll just tell you, for reference: most whey proteins i've seen give 30g as a serving size. so with 454 grammes in a pound, that's 15 servings per pound. knowing that makes it easier to work out the daily-life cost of the stuff.

You know after I said this, someone on another forum gave me a link to a powder on Amazon, which proved to me that they're not all expensive. Although there are some dodgy powders on the market (UK), which is why I'm not keen to buy any. I'll see how I do with food and maybe revisit the idea if I struggle.

JstTheWayIam

Gallowmere1984

bikerjoe83 wrote: »

canadianlbs wrote: »

bikerjoe83 wrote: »

I don't really want to have to spend on protein powder if I can help it.

Thanks in advance

J

not gonna push you on this. but i'll just tell you, for reference: most whey proteins i've seen give 30g as a serving size. so with 454 grammes in a pound, that's 15 servings per pound. knowing that makes it easier to work out the daily-life cost of the stuff.

You know after I said this, someone on another forum gave me a link to a powder on Amazon, which proved to me that they're not all expensive. Although there are some dodgy powders on the market (UK), which is why I'm not keen to buy any. I'll see how I do with food and maybe revisit the idea if I struggle.

https://labdoor.com/rankings/protein

Dodgy protein problem solved. Luckily for you, MyProtein is UK based, top rated, and always running huge sales.