Need more protein

Morgaen73 · June 2017

Hi

I'm busy with recom so sticking to my macros is important.

I need some protein ideas. I eat as much lean(ish) meat as I can without pushing up my fat intake and I already go through 1kg of protein powder in 2 weeks so thats not an option either.

Any ideas?

Thanks

lynn_glenmont · June 2017

egg whites
non-fatty fish
non-fat or low-fat greek yogurt
non-fat or low-fat milk
non-fat or low-fat cottage cheese

Morgaen73 · June 2017

lynn_glenmont wrote: »

egg whites
non-fatty fish
non-fat or low-fat greek yogurt
non-fat or low-fat milk
non-fat or low-fat cottage cheese

Thank you very much

RuNaRoUnDaFiEld · June 2017

Prawns
Mussels

Tiikerinraidat · June 2017

Quark is one of my favorite sources of protein.

Morgaen73 · June 2017

Tiikerinraidat wrote: »

Quark is one of my favorite sources of protein.

I dont think we get that in South Africa

TavistockToad · June 2017

whats your protein goal?

Morgaen73 · June 2017

My macros are

P 220g
F 70g
C 147g

RuNaRoUnDaFiEld · June 2017

I forgot about anchovies before.

If you're in South Africa then beans and tempeh should be easy to get hold of.

TavistockToad · June 2017

Morgaen73 wrote: »

My macros are

P 220g
F 70g
C 147g

not convinced you need that much protein really, but as other people have said, seafood, reduced fat dairy, fat free greek yoghurt is good for protein per cal, chicken, turkey, beans

lynn_glenmont · June 2017

Morgaen73 wrote: »

Tiikerinraidat wrote: »

Quark is one of my favorite sources of protein.

I dont think we get that in South Africa

It's just a type of fresh cheese. You probably have some type of fresh cheese available to you (e.g., cottage cheese, farmer's cheese, cheese curds, paneer, fresh chevre, yogurt cheese). Some are very mild, some are more tangy/sour.

Ironandwine69 · June 2017

If you can eat it( not too many people can) chicken livers are a great source of protein and iron. I started eating it as an iron source because I'm anemic, but I was surprised at how much protein it has.

deannalfisher · June 2017

gave you recommendations in the recomp thread

but shrimp, pork, turkey breast, are all really lean meats with limited fat - I took a look at a couple of your days, but it was mostly beef and some chicken

cee134 · June 2017

Skinless chicken doesn't have much fat neither does fish. Upping either should be fine.

Morgaen73 · June 2017

Ironandwine69 wrote: »

If you can eat it( not too many people can) chicken livers are a great source of protein and iron. I started eating it as an iron source because I'm anemic, but I was surprised at how much protein it has.

noooooo I dont eat any kind of entistine

deannalfisher wrote: »

gave you recommendations in the recomp thread

but shrimp, pork, turkey breast, are all really lean meats with limited fat - I took a look at a couple of your days, but it was mostly beef and some chicken

Thank you very much

cee134 wrote: »

Skinless chicken doesn't have much fat neither does fish. Upping either should be fine.

Thanks

I've decided to go for chicken and lentil soup for lunches. Should keep my wife happy as she wont have to eat it lol

hotflame216 · June 2017

I just stumbled on protein shake - Premier Protein-. It has 30 grams of protein - 160 calories - 1 grm sugar - low fat and 24 vitamins and minerals. Taste great and a quick way to add the protein if you don't have time to make a shake....And the size is 11 ozs.

Morgaen73 · June 2017

Thank you

I'll have to look at that. If it's not to pricey I'll consider importin git

Christine_72 · June 2017

I go through 1kg of protein powder every 2 weeks as well. The best value for money/tasting and macros protein powder I've found is Myprotein, I use the whey Isolate. The company is in England, i live in Australia and it is still way cheaper than anything i can buy here. Takes 7-8 days to get here.

Morgaen73 · June 2017

Christine_72 wrote: »

I go through 1kg of protein powder every 2 weeks as well. The best value for money/tasting and macros protein powder I've found is Myprotein, I use the whey Isolate. The company is in England, i live in Australia and it is still way cheaper than anything i can buy here. Takes 7-8 days to get here.

Thanks

I checked it out. Looks pretty good. Prices are reasonable and shipping is good too

sgt1372 · June 2017

TavistockToad wrote: »

Morgaen73 wrote: »

My macros are

P 220g
F 70g
C 147g

not convinced you need that much protein really, but as other people have said, seafood, reduced fat dairy, fat free greek yoghurt is good for protein per cal, chicken, turkey, beans

The OP's macros are fine. They work out to about: 42%P/28%C/30%F on 2056 cals/day.

I'm currently at 160# and 10%BF. My macros are 40%P/40%C/20%F on 2000 cals/day and I 've been in recomp & maintenance for the past 6 months.
For protein I eat all of the usual natural food sources - meat, poultry & seafood -
but I heavily supplement w/protein powder, drinks and bars.

I'm currently working on the 1st of 2 5kg (11#) bags of MyProtein whey protein isolate stevia chocolate which I drink w/soymilk - - 2 scoops w/2 cups for about 50gs protein per 360 cals in the morning.

My protein drink of choice is Isotech42 which provides 42g of whey protein isolate per month 190 cals per drink w/lunch and/or dinner. And I use Pure Protein bars which provide 20g protein per 200 cals per bar.

I easily meet my 200g/day macro for protein using these supplements in addition to regular food sources. My ratio BTW is 1.25g/protein per # BW which is far from being extreme.

evergreenlake · June 2017

Quinoa is a good source of protein and healthy carbs

and spinach and kale have a lot of protein and other nutrients!

LovelyLadyLook · June 2017

You can add almond milk to your protein shakes.

bbell1985 · June 2017

tashawitt wrote: »

You can add almond milk to your protein shakes.

Because almond milk is just filled with protein.

Christine_72 · June 2017

Yeah, unfortunately 1g protein per 200ml of Almond wont contribute a great deal to your daily protein intake

lynn_glenmont · June 2017

Morgaen73 wrote: »

Ironandwine69 wrote: »

If you can eat it( not too many people can) chicken livers are a great source of protein and iron. I started eating it as an iron source because I'm anemic, but I was surprised at how much protein it has.

noooooo I dont eat any kind of entistine

Well, liver is not intestine, but it's also not low-fat, so it really wouldn't suit your stated goal (more protein without pushing your fat up).

dalerst · June 2017

Dont know how i'm managed to mix mine without this video

Spliner1969 · June 2017

Try protein isolates, typically more protein, less calories. It may allow you to get more protein from your shakes which might push you closer to your goals. Beyond that most of my protein comes from turkey, chicken, lean pork. Not so much beef as it's fatty and higher calories. But I get 60-90g a day from protein isolate shakes.

hesn92 · June 2017

More meat ... Hah.. Beef jerky, cottage cheese, greek yogurt, hard boiled eggs, regular cheese, milk... You could make chicken salad and eat that with crackers for a snack..

elliej · June 2017

Everyone is throwing the meats around but what you put with it makes a big difference too! Lentils – 26g protein per 100g, Black Beans – 21g per 100g, Pumpkin Seeds - 30g per 100g! Even spinach has 2.9g per 100g...