Not hitting protein goals

Kelly_Houghton
Kelly_Houghton Posts: 7 Member
edited November 27 in Food and Nutrition
Hey,
I've been tracking my food intake for a few months now (with a view to losing weight) whilst I can generally stay within my calories, I always seem to go over my carbs and don't hit my protein goal enough.
Does anyone have any meal/snack ideas that would help me hit the protein goal a bit more?
Thanks
Kelly :)

Replies

  • 100_PROOF_
    100_PROOF_ Posts: 1,168 Member
    I like protein shakes, protein bars, peanut butter, beans and Greek yogurt .they help up my protein.
    Do you like meat? Meat can help bring it up too.
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    What is your protein goal?

    I pre plan my meals and always start with a protein source, then add other components around it.

    My easy go to sources are
    Meat/fish
    Eggs/egg whites
    Dairy (especially yoghurt, Quark, cottage cheese etc) usually with protein powder added for extra protein, flavour and sweetness

    There's plenty of plant based sources too - tofu, seitan, beans, legumes etc
  • Kelly_Houghton
    Kelly_Houghton Posts: 7 Member
    livingleanlivingclean wrote: »
    What is your protein goal?

    I pre plan my meals and always start with a protein source, then add other components around it.

    My easy go to sources are
    Meat/fish
    Eggs/egg whites
    Dairy (especially yoghurt, Quark, cottage cheese etc) usually with protein powder added for extra protein, flavour and sweetness

    There's plenty of plant based sources too - tofu, seitan, beans, legumes etc


    I do plan my meals but used to go to slimming world so think I'm still stuck in that way of thinking with food maybe?!

    My goal is 128g per day but really struggle to hit that. I do normally go for boiled eggs for snacks but was worried too many eggs is a bad thing? I didn't think about adding protein powder to yogurt etc

    Thanks for the reply ☺️
  • 100_PROOF_
    100_PROOF_ Posts: 1,168 Member
    How much do you weigh? Your goal might be high for your weight.
  • Kelly_Houghton
    Kelly_Houghton Posts: 7 Member
    100_PROOF_ wrote: »
    I like protein shakes, protein bars, peanut butter, beans and Greek yogurt .they help up my protein.
    Do you like meat? Meat can help bring it up too.

    What protein bars do you recommend? Yeah I'm a meat eater, when I done slimming world I used to snack on ham/chicken etc but seem to have forgotten about that since binning off SW
  • cmriverside
    cmriverside Posts: 34,420 Member
    128g may be over-kill for protein. What's your weight and height? Female?

    With that said, grains and dairy are good, so are nuts and beans.
  • RadishEater
    RadishEater Posts: 470 Member
    Just to show what almost 128g of protein a day can look like without adding in protein bars or shakes.

    pyfr65hbgn0a.png


    the greek budda bowl has 6oz (measured uncooked) of ground beef and ~2oz of greek yogurt in the tzaziki sauce, cucumbers, red onion, and whole grain couscous.

    greek yogurt really boosts up my total daily and while I love eggs, I actually prefer egg beaters for making fritattas, which was what dinner was.

    Also goat and feta cheese you get alot of protein for the calories.
  • sardelsa
    sardelsa Posts: 9,812 Member
    Rocbola wrote: »
    128 grams of protein? What's your calorie goal? That's over 500 calories of protein a day. On a 2,000 calorie diet, that would be a quarter of your daily calories coming from protein! Way too much!!!

    Too much for what? It depends on the OP's stats and goals. I aim for 140-160g on 2200-2500 cals. It keeps me full, helps me make better choices and I tend to aim high for insurance since I am trying to maintain muscle.
  • Kelly_Houghton
    Kelly_Houghton Posts: 7 Member
    cmriverside wrote: »
    128g may be over-kill for protein. What's your weight and height? Female?

    With that said, grains and dairy are good, so are nuts and beans.

    I'm 13stone (82.5kg/182lb) female and 5 foot 6".... I've got no idea on things like this, I've put that in as my goal based ton information from a trainer at my gym (1700 cals a day) I'm trying to lose about 2.5 to 3 stone
  • Kelly_Houghton
    Kelly_Houghton Posts: 7 Member
    sardelsa wrote: »
    Rocbola wrote: »
    128 grams of protein? What's your calorie goal? That's over 500 calories of protein a day. On a 2,000 calorie diet, that would be a quarter of your daily calories coming from protein! Way too much!!!

    Too much for what? It depends on the OP's stats and goals. I aim for 140-160g on 2200-2500 cals. It keeps me full, helps me make better choices and I tend to aim high for insurance since I am trying to maintain muscle.

    I'm 13stone (82.5kg/182lb) female and 5 foot 6".... I've got no idea on things like this, I've put that in as my goal based ton information from a trainer at my gym (1700 cals a day) I'm trying to lose about 2.5 to 3 stone
  • Kelly_Houghton
    Kelly_Houghton Posts: 7 Member
    kballsocc wrote: »
    Just to show what almost 128g of protein a day can look like without adding in protein bars or shakes.

    pyfr65hbgn0a.png


    the greek budda bowl has 6oz (measured uncooked) of ground beef and ~2oz of greek yogurt in the tzaziki sauce, cucumbers, red onion, and whole grain couscous.

    greek yogurt really boosts up my total daily and while I love eggs, I actually prefer egg beaters for making fritattas, which was what dinner was.

    Also goat and feta cheese you get alot of protein for the calories.

    Thank you for the reply, didn't realise that about the cheeses so I'll start swapping normal cheddar for goat or feta ☺️
  • cmriverside
    cmriverside Posts: 34,420 Member
    Kelly_Houghton wrote: »
    cmriverside wrote: »
    128g may be over-kill for protein. What's your weight and height? Female?

    With that said, grains and dairy are good, so are nuts and beans.

    I'm 13stone (82.5kg/182lb) female and 5 foot 6".... I've got no idea on things like this, I've put that in as my goal based ton information from a trainer at my gym (1700 cals a day) I'm trying to lose about 2.5 to 3 stone

    It sounds close enough, then. You can google for protein rich foods, and if you pre-plan your food for the day it will be easier to hit that goal.

    Takes time to learn and put a plan into action.
  • Kelly_Houghton
    Kelly_Houghton Posts: 7 Member
    cmriverside wrote: »
    Kelly_Houghton wrote: »
    cmriverside wrote: »
    128g may be over-kill for protein. What's your weight and height? Female?

    With that said, grains and dairy are good, so are nuts and beans.

    I'm 13stone (82.5kg/182lb) female and 5 foot 6".... I've got no idea on things like this, I've put that in as my goal based ton information from a trainer at my gym (1700 cals a day) I'm trying to lose about 2.5 to 3 stone

    It sounds close enough, then. You can google for protein rich foods, and if you pre-plan your food for the day it will be easier to hit that goal.

    Takes time to learn and put a plan into action.

    Thank you, I plan my dinners but normally just have whatever I can find for breakfast and dinner so shall definitely start planning those meals now too
  • cmriverside
    cmriverside Posts: 34,420 Member
    Kelly_Houghton wrote: »
    cmriverside wrote: »
    Kelly_Houghton wrote: »
    cmriverside wrote: »
    128g may be over-kill for protein. What's your weight and height? Female?

    With that said, grains and dairy are good, so are nuts and beans.

    I'm 13stone (82.5kg/182lb) female and 5 foot 6".... I've got no idea on things like this, I've put that in as my goal based ton information from a trainer at my gym (1700 cals a day) I'm trying to lose about 2.5 to 3 stone

    It sounds close enough, then. You can google for protein rich foods, and if you pre-plan your food for the day it will be easier to hit that goal.

    Takes time to learn and put a plan into action.

    Thank you, I plan my dinners but normally just have whatever I can find for breakfast and dinner so shall definitely start planning those meals now too

    For weight loss all that matters is calories. If you are under on protein one day, it's not a big deal. Protein helps with satiety and with muscle-sparing in weight loss...but in all fairness, you'll lose some muscle with weight loss anyway.

    I'm often under on one day and over on another. It all works out. Greek yogurt is good for easy protein. I don't use protein powder, I get plenty with just regular food.
  • RadishEater
    RadishEater Posts: 470 Member
    Rocbola wrote: »
    128 grams of protein? What's your calorie goal? That's over 500 calories of protein a day. On a 2,000 calorie diet, that would be a quarter of your daily calories coming from protein! Way too much!!!

    Some people find protein more satiating than carbs. The amount of pasta, rice, cereal, oats, bread, bagels I can eat is actually pretty impressive and still be hungry afterwards. I'm 5'7 and ~129lb and aim to eat 110-130grams of protein in a 1700-1900 diet. I've tried eating less protein and more carbs and fat but then I get hungry and I don't like being hungry.
This discussion has been closed.

Categories