Protein Deficit

mklarson62

I'm having a hard time keeping my protein and calories up. I'm working out about 1.5 hours a day, split equally between cardio and weights. I'm running a net calorie deficit of between 500 and 1000 calories a day. I don't eat red meat, but will eat fish and turkey on occasion. Typically though there isn't a lot of options at work that don't include red meat of some kind.
Has anyone tried the Vega One Nutritional Shakes? or have some other vegetarian source shake or bar that they would recommend?

Thanks

BrianSharpe

I haven't tried them myself (I'm a dedicated omnivore) but one of my friends is a vegan triathlete and he's pretty keen on their products.

mklarson62

That's great to hear. thanks.

grimendale

The Vegan RAW protein powder isn't bad either.

mklarson62

Is that the brand name? I did a search and come up with all kinds with that name. Thanks.

CycleGuy9000

I'm having a hard time keeping my protein and calories up. I'm working out about 1.5 hours a day, split equally between cardio and weights. I'm running a net calorie deficit of between 500 and 1000 calories a day. I don't eat red meat, but will eat fish and turkey on occasion. Typically though there isn't a lot of options at work that don't include red meat of some kind.
Has anyone tried the Vega One Nutritional Shakes? or have some other vegetarian source shake or bar that they would recommend?

Thanks

Get Hydrolized Whey Protein from Optimum Nutrition, it has 30 grams of protein per scoop. Eat the leanest turkey you can find, get the fresh stuff not deli meats or that jennie o crap with all the sodium, buy the stuff that looks like hamburger meat, one 4oz patty can have as much as 30 grams of protein.

mklarson62

Ok, I'll take a look at that one as well. As for the Turkey, I usuall grab a fresh orgaic turkey breast, or the ground turkey you mentioned below.

thanks.

danetteowen

Try Boca patties and Quorn fillets to add some protein and flavor to your diet.

mgobluetx12

I don't eat pigs or cows and my protein is over by 30-40g every single day and I'm set at 20%, not the low 15% MFP sets for you. I second the suggestion for Optimum Nutrition protein powder. I get the vanilla ice cream flavor and make protein shakes every single day. I use cottage cheese as the base (another 14g of protein) and add fruit, pb2, pumpkin puree, etc. Here are some other sources to help you:

Chicken
Chicken breast, 3.5 oz - 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams

Fish
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can - 40 grams of protein

Pork
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 14 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz


Beans (including soy)
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams

Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams

mklarson62

Ok, Boca patties I've tried and quite like them. But what the heck is a Quorn fillet? I've never heard of that.

Thanks.

mklarson62

I should probably know this, but what's pb2? Thanks.

WayJ35

Its a powdered peanut butter. Good taste and protein without the bad oils. Its great in smoothies.