How to fit in more protein?
carrinam458
Posts: 6 Member
I really struggle to reach my protein goals and find it easy to go past my carb goals. So obviously I need to replace some carbs in my diet with protein. So I’m looking for some suggestions for easy ways to add protein to my diet (preferably without protein shakes). Where do you get your protein?
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Replies
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How much protein are you getting now?1
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Have you changed goals from MFP's default? 20% should be easy to reach. Have some protein rich foods (meat, fish, eggs) as a natural part of each meal. Things like bread, pasta, and milk also provide some protein. Reduce amounts of low-nutrient carby foods like cookies, cake, candy, use less sugar in tea/coffee etc.2
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Chicken is loaded with protein as is fish. I have no problem hitting protein if i eat a decent size portion of fish or chicken.2
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I eat 225grams of protein a day and have no trouble getting them in. I am a bit of a meat eater! If you want grain protein, quinoa is one 6 Grams per serving I believe. Most things whole grain are going to have extra protein. Some vegetables do. Spinach, mushrooms etc. There is always Halotop! lol best of luck!1
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cottage cheese, hard cheese (parmesan, e.g.), greek yogurt, eggs, meat/fish, whole grain in place of more refined grains0
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Meat, cottage cheese, yogurt, eggs, beans, peas, quinoa
http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also/p10 -
I have a similar problem, but I always reach my fat goal first, and never hit the carbs or protein. It's almost impossible for me to find foods which are high in protein and carbs but not in fats.
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I have a similar problem, but I always reach my fat goal first, and never hit the carbs or protein. It's almost impossible for me to find foods which are high in protein and carbs but not in fats.
Chicken and fish are low in fat. I am usually under fat and at protein. There are a lot of protein sources that are lower in fat.0 -
For a snack i have found Chef's Cut chicken sticks to supplement protein... it's only 7 grams per stick, but only 1.5g fat. And i've started adding a few egg whites to my scrambled eggs as the yolks have all of the fat basically. good luck, I'm in the same boat -- trying to increase protein, stay relatively low-carb but not eat too much fat.2
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I've found that if I prelog my food diary and include protein in each meal, I can easily hit my protein goal. If I don't log it early, at the end of the day I'm woefully under.3
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musicfan68 wrote: »I have a similar problem, but I always reach my fat goal first, and never hit the carbs or protein. It's almost impossible for me to find foods which are high in protein and carbs but not in fats.
Chicken and fish are low in fat. I am usually under fat and at protein. There are a lot of protein sources that are lower in fat.
Yeah well the problem is that you rarely eat them raw, so you need some oil/fat when preparing them.0 -
musicfan68 wrote: »I have a similar problem, but I always reach my fat goal first, and never hit the carbs or protein. It's almost impossible for me to find foods which are high in protein and carbs but not in fats.
Chicken and fish are low in fat. I am usually under fat and at protein. There are a lot of protein sources that are lower in fat.
Yeah well the problem is that you rarely eat them raw, so you need some oil/fat when preparing them.
you can bake it...also...rarely? hope that just means sushi xD4 -
musicfan68 wrote: »I have a similar problem, but I always reach my fat goal first, and never hit the carbs or protein. It's almost impossible for me to find foods which are high in protein and carbs but not in fats.
Chicken and fish are low in fat. I am usually under fat and at protein. There are a lot of protein sources that are lower in fat.
Turkey breast is really low in fat0 -
I struggle as well but mainly because of the fruit I eat as snacks and because I find carbs much more satisfying. Couscous is something that I find useful to provide a bit of extra protein to a meal and I've been trying to add some protein rich snacks such as eggs and cheese.0
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musicfan68 wrote: »I have a similar problem, but I always reach my fat goal first, and never hit the carbs or protein. It's almost impossible for me to find foods which are high in protein and carbs but not in fats.
Chicken and fish are low in fat. I am usually under fat and at protein. There are a lot of protein sources that are lower in fat.
Yeah well the problem is that you rarely eat them raw, so you need some oil/fat when preparing them.
Grill, bake or boil.4 -
Mmmmm grilled chicken! I don't use any fats for meats... Or at least I can't recall using any additional fats. I eat meat daily and always cooked. I do love sushi though! (It's a rare treat for me)1
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musicfan68 wrote: »I have a similar problem, but I always reach my fat goal first, and never hit the carbs or protein. It's almost impossible for me to find foods which are high in protein and carbs but not in fats.
Chicken and fish are low in fat. I am usually under fat and at protein. There are a lot of protein sources that are lower in fat.
Yeah well the problem is that you rarely eat them raw, so you need some oil/fat when preparing them.
Grill, bake or boil.
Non stick pan and PAM spray.3 -
I never quite understand this question. The answer is eat less carbs and more protein. You may need lean protein to stay within your calorie goal but otherwise....that's the ticket.7
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I never quite understand this question. The answer is eat less carbs and more protein. You may need lean protein to stay within your calorie goal but otherwise....that's the ticket.
Protein... my favorite macro! The problem IMHO is carbs and fats mixed together make things hyper palatable I.E. an oreo, lean chicken breast, pork, or beef sounds amazing now after 3 years of changing taste buds, but noobies used to high fat, high sugar/ carb foods its hard! I do wonder, why people here ask for advice about hitting targets, rarely have open diaries?1 -
I had this problem too and increasing protein really helped.
I changed up my carb snacks for:
Low fat string cheese
Protein bars
Jerky
Eggs
And in addition:
Carb balanced bread
High protein cereals
More meat in sandwiches and ease up on bread3 -
psychod787 wrote: »I eat 225grams of protein a day and have no trouble getting them in. I am a bit of a meat eater! If you want grain protein, quinoa is one 6 Grams per serving I believe. Most things whole grain are going to have extra protein. Some vegetables do. Spinach, mushrooms etc. There is always Halotop! lol best of luck!
It's pretty marginal, at least for wheat. Although the bran and germ are proportionately higher in protein than the endosperm (which is what goes into white flour), the endosperm makes up most of the kernel to begin with, so including the bran and germ isn't going to make a huge difference in the amount of protein. So if you prefer refined (not whole) grain products, trying to get more protein isn't a really strong reason to opt for whole grain products. And I say this as someone who generally prefers whole grain products for taste as well as for fiber and micronutrients.0 -
lynn_glenmont wrote: »psychod787 wrote: »I eat 225grams of protein a day and have no trouble getting them in. I am a bit of a meat eater! If you want grain protein, quinoa is one 6 Grams per serving I believe. Most things whole grain are going to have extra protein. Some vegetables do. Spinach, mushrooms etc. There is always Halotop! lol best of luck!
It's pretty marginal, at least for wheat. Although the bran and germ are proportionately higher in protein than the endosperm (which is what goes into white flour), the endosperm makes up most of the kernel to begin with, so including the bran and germ isn't going to make a huge difference in the amount of protein. So if you prefer refined (not whole) grain products, trying to get more protein isn't a really strong reason to opt for whole grain products. And I say this as someone who generally prefers whole grain products for taste as well as for fiber and micronutrients.
I understand. I was just making a suggestion for people who care carb lovers to pick who wheat for a slight protein boost. That's all.2 -
psychod787 wrote: »lynn_glenmont wrote: »psychod787 wrote: »I eat 225grams of protein a day and have no trouble getting them in. I am a bit of a meat eater! If you want grain protein, quinoa is one 6 Grams per serving I believe. Most things whole grain are going to have extra protein. Some vegetables do. Spinach, mushrooms etc. There is always Halotop! lol best of luck!
It's pretty marginal, at least for wheat. Although the bran and germ are proportionately higher in protein than the endosperm (which is what goes into white flour), the endosperm makes up most of the kernel to begin with, so including the bran and germ isn't going to make a huge difference in the amount of protein. So if you prefer refined (not whole) grain products, trying to get more protein isn't a really strong reason to opt for whole grain products. And I say this as someone who generally prefers whole grain products for taste as well as for fiber and micronutrients.
I understand. I was just making a suggestion for people who care carb lovers to pick who wheat for a slight protein boost. That's all.
OK. I agree. I'm not vegetarian, but I have many days without meat (nor fish nor fowl) and little to no dairy or eggs, and I do see that grains make a real contribution to my protein -- probably second only to legumes. Then I get a little help from nuts, seeds, nutritional yeast, mushrooms, veggies, cocoa ... It all adds up.0 -
OP - I know you may not want to do a protein shake however I have been very successful with the Costco Muscle Milk Vanilla Whey Protein. 30g protein, 3g carbs, 2g fat. I add a 1/2 or whole banana and it tastes very good. I do this almost once a day, especially on weight days. Just a thought to try it.0
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But the whole point of getting in more protein, is satiety, and thus, compliance to calorie deficit! As a general rule of thumb, if it ain't broken, don't fix itI struggle as well but mainly because of the fruit I eat as snacks and because I find carbs much more satisfying. Couscous is something that I find useful to provide a bit of extra protein to a meal and I've been trying to add some protein rich snacks such as eggs and cheese.
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kommodevaran wrote: »
But the whole point of getting in more protein, is satiety, and thus, compliance to calorie deficit! As a general rule of thumb, if it ain't broken, don't fix itI struggle as well but mainly because of the fruit I eat as snacks and because I find carbs much more satisfying. Couscous is something that I find useful to provide a bit of extra protein to a meal and I've been trying to add some protein rich snacks such as eggs and cheese.
Surely the point of getting more/enough protein is to avoid muscle loss?2 -
Most people get enough protein to avoid muscle loss. Many people exaggerate the need for protein.kommodevaran wrote: »
But the whole point of getting in more protein, is satiety, and thus, compliance to calorie deficit! As a general rule of thumb, if it ain't broken, don't fix itI struggle as well but mainly because of the fruit I eat as snacks and because I find carbs much more satisfying. Couscous is something that I find useful to provide a bit of extra protein to a meal and I've been trying to add some protein rich snacks such as eggs and cheese.
Surely the point of getting more/enough protein is to avoid muscle loss?5 -
kommodevaran wrote: »
Most people get enough protein to avoid muscle loss. Many people exaggerate the need for protein.kommodevaran wrote: »
But the whole point of getting in more protein, is satiety, and thus, compliance to calorie deficit! As a general rule of thumb, if it ain't broken, don't fix itI struggle as well but mainly because of the fruit I eat as snacks and because I find carbs much more satisfying. Couscous is something that I find useful to provide a bit of extra protein to a meal and I've been trying to add some protein rich snacks such as eggs and cheese.
Surely the point of getting more/enough protein is to avoid muscle loss?
So as a 215 pound 5' 10 male how much protein should i be targeting?1 -
First of all, you should use your weight at a healthy weight as a base for that calculation - 129-174 pounds. Then you can choose to follow the often recommended 1 gram per pound rule. But you may also want to think about what's realistic, what makes you feel happy, healthy, energized, what makes it easy for you to get in the other nutrition you also need, without sacrificing taste and convenience, and what you can afford. I (woman, BMI 21-22, no fitness goals beside health and wellbeing) personally thrive on around 70-80 grams (I don't track anymore, but I eat similarly to when I did), and that works out to just 0.6-0.65 grams per pound. Your optimal protein level would most likely be between those two extremes.kommodevaran wrote: »
Most people get enough protein to avoid muscle loss. Many people exaggerate the need for protein.kommodevaran wrote: »
But the whole point of getting in more protein, is satiety, and thus, compliance to calorie deficit! As a general rule of thumb, if it ain't broken, don't fix itI struggle as well but mainly because of the fruit I eat as snacks and because I find carbs much more satisfying. Couscous is something that I find useful to provide a bit of extra protein to a meal and I've been trying to add some protein rich snacks such as eggs and cheese.
Surely the point of getting more/enough protein is to avoid muscle loss?
So as a 215 pound 5' 10 male how much protein should i be targeting?1
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