Protein Shortage

pamelamartin829

Looking at my daily nutrition I am seeing that I NEVER eat enough protein. Any suggestions? I hate protein powders. Real foods that are high in protein without being high in fat?

pinggolfer96

Lean meat, egg whites, Greek yogurt
Pretty simple

AnvilHead

https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also/p1

TribeHokie

pinggolfer96 wrote: »

Lean meat, egg whites, Greek yogurt
Pretty simple

Seconded. And actually the egg yolks are just fine too. I always go whole egg.

I aim for about 80 g of protein per day and don't usually have a problem hitting it with minimal planning. I just always make sure I'm getting 3-4 oz of meat in my lunch (or a couple eggs) and 6-7 in my dinner. That gets me to 50-60 g and between cheese and bread at either or both meals I tend to get the rest of the way. If I know I'm going to be light on protein for either meal I will make sure to have a snack of greek yogurt in the afternoon.


**editing to add, don't be afraid of fat. Unless for medical reasons you have been told to steer clear, you should be eating some fat at every meal. If you don't then you will miss out on fat-soluble vitamins and minerals that come in your fruits & veggies. It also helps you feel more satiated.

kommodevaran

Real foods that are high in protein are often also high in fat. And you need many other nutrients, not just protein, and balanced meals are delicious, so just balance your meals.

trimom10

Chicken (white meat), shrimp, and eggs are my go to “real” food proteins. I’ve been known to have shrimp cocktail for lunch with a couple servings of veggies.

lyzxyzzy

Depending on if you are ready to strictly follow a diet, a protein supplement would help. To hit my daily intake of around 150g, I include Silk's high protein nut milk, regular milk, beans (all types), peas, any lean meat, greek yogurt (under 15g protein a serving is not allowed), and a couple scoops of protein powder.

cmvanzalinge

I like chicken breast roast turkey breast, tuna, salmon eggs, lean pork. elk meat is a high packed protein with little fat if you don’t get the farm raised kind.

MegaTunez11

Oikos greek yogurt- 15G a pop

Fitnessflexibility

Any Nuts my favorite are almonds or walnuts, beans, broccoli, chia seeds, quinoa... ok now im hungry 😆

AnvilHead

Fitnessflexibility wrote: »

Any Nuts my favorite are almonds or walnuts, beans, broccoli, chia seeds, quinoa... ok now im hungry 😆

Nuts are a great fat source, but a pretty lousy protein source in terms of bang for your buck, as they’re very calorie dense.

Fitnessflexibility

AnvilHead wrote: »

Fitnessflexibility wrote: »

Any Nuts my favorite are almonds or walnuts, beans, broccoli, chia seeds, quinoa... ok now im hungry 😆

Nuts are a great fat source, but a pretty lousy protein source in terms of bang for your buck, as they’re very calorie dense.

Well i know they also have protein as does every whole food. I just love them as a snack 💕
If you are worried about calories and fat then go for the broccoli, chia and quinoa which is a complete protein with all 9 essential amino acids 👍🏼

jgnatca

Huh. All kinds of “whole foods” don’t have protein. How much protein is there in a cucumber?

nutmegoreo

Fitnessflexibility wrote: »

AnvilHead wrote: »

Fitnessflexibility wrote: »

Any Nuts my favorite are almonds or walnuts, beans, broccoli, chia seeds, quinoa... ok now im hungry 😆

Nuts are a great fat source, but a pretty lousy protein source in terms of bang for your buck, as they’re very calorie dense.

Well i know they also have protein as does every whole food. I just love them as a snack 💕
If you are worried about calories and fat then go for the broccoli, chia and quinoa which is a complete protein with all 9 essential amino acids 👍🏼

I would have to eat horrifying amounts of those things everyday to reach my protein goal. So much that the calorie count would be too high for me to lose weight.

OP, lean meats, low fat and fat free dairy, egg whites (if you want higher protein for lower calories), whole eggs, dry curd cottage cheese (it's not as gross as it sounds, I've been using it in egg white quiche with veggies and spices), and fish.

AnnPT77

AnvilHead wrote: »

https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also/p1

Anvil already posted the definitive answer. ^^^^

Really. Links to a huge spreadsheet of protein-containing foods, listed in order by protein efficiency (most protein for fewest calories).

janejellyroll

Fitnessflexibility wrote: »

AnvilHead wrote: »

Fitnessflexibility wrote: »

Any Nuts my favorite are almonds or walnuts, beans, broccoli, chia seeds, quinoa... ok now im hungry 😆

Nuts are a great fat source, but a pretty lousy protein source in terms of bang for your buck, as they’re very calorie dense.

Well i know they also have protein as does every whole food. I just love them as a snack 💕
If you are worried about calories and fat then go for the broccoli, chia and quinoa which is a complete protein with all 9 essential amino acids 👍🏼

I snack on nuts sometimes, I typically get 3-5 grams of protein from them. This just isn't going to be enough of a boost for someone who is consistently falling short of their protein goal. Broccoli is similar -- if you're eating 2 cups, you're getting about 5 grams of protein. Most people aren't going to be able to eat enough broccoli to make it a major source of protein.