Easy ways to get more protein?

lilninjakitty

I noticed that I always seem to fall short on my protein macros and too high on my carbohydrate macros. I am not really a fan of meat, and only eat chicken or pork on a rare occasion. I love tofu and fish, but even with those I seem to be falling short! Any other tips to help sneak it in? Thank you!

sarah2834

If you like dairy: greek yogurt, cottage cheese, cheese, Fairlife milk. Hard boiled eggs, powdered peanut butter (I like mixing this with vanilla greek yogurt for apple dip). I use protein powder for a quick morning shake.

lemurcat2

I would look at your diary and see if you can reduce serving size of your carb sources and increase serving size of your protein sources. I also agree with the prior poster that dairy and eggs are great options -- greek yogurt or cottage cheese are often ways I add protein to a meal.

I'd also look at whether you have meals that have very little protein and are mostly getting it at one meal. If so, I'd try to add some more protein to those meals. (For example, if you eat something like oats with fruit and almond milk for breakfast, consider switching it for soy milk or dairy, adding some nuts or seeds, or having something like cottage cheese on the side and reduce the oats serving to allow for the cals.)

Beans and lentils are another source you might enjoy, although they have plenty of carbs.

If you eat pasta, consider experimenting with the bean and lentil based pasta, which have more protein.

Just some ideas. It's not inherently a big thing to have slightly more carbs and less protein than your goal, depends on whether you are satiated and how low you are on protein.

If you want to open your diary, we could make more specific suggestions too.

sarah7591

I like the premier protein shakes. They have helped up my protein intake. 30 grams of protein and delicious!

lilninjakitty

Thank you so much, everyone! I am a bit nervous to open up my diary because I am newly back to the app, but I will definitely put your suggestions to use!

thehumanpickle

On days where I need more protein, and bonus points if I want something sweet, I'll have a Muscle Milk or Premier Protein shake. They also make for decent coffee creamers if you indulge in that particular vice.

rosebarnalice

I make salad dressings and simmer sauces out of silken tofu instead of yogurt or mayo.

Dilvish

Organic vegan protein powder (like Orgain brand). Raw Pumpkin Seeds, Green Peas, canned salmon or tuna...all of these have decent amounts of protein. Swiss cheese and plain low fat Skyr or Greek type yogurt are my favorite.

mpkpbk2015

I get my extra protein through Premier Protein shakes they have 30 gram per bottle my new favorite is the cinnamon roll 160 cals about 5 carb - I like the chocolate and caremel too. The liquid is better than the powder no chalky after taste. I also drink protein2o protein infused water it has 15 g of protein 60 cals and no sugar i ;ike the tropical coconut flavor . If I have 1 of each I have knocked out 45 proteins right off the bat.

saintor1

On what basis you think you need more proteins? What is your parameter? Actual proteins deficiency is extremely rare.

Lietchi

Here's a good source for finding protein rich foods:
https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also#latest

mariomicro

Can you eat eggs? They are a very quick and cheap way of getting protein without upping carbs and/or fat intake.

kshama2001

mariomicro wrote: »

Can you eat eggs? They are a very quick and cheap way of getting protein without upping carbs and/or fat intake.

While you are correct that eggs will not up carbs, one large whole egg has 5 grams of fat and 6 grams of protein. (Not that that fat is necessarily a problem for the OP - due to a medical condition, I am reducing fat and so am eating much less eggs.)

springlering62

Sundays are steak night. I always grill extra steak and a few chicken breasts with basic lemon pepper, Larry’s, or a honey Aleppo seasoning.

I like the steak slices in salads with a little feta, chopped chicken has 1001 uses, including a simple wrap (La Banderita makes a sizable 45 calorie carb-smart tortilla) with a swipe of Greek yogurt, lettuce and chopped tomatoes. Or add a tbsp of BBQ sauce, or a little Franks sauce or salsa for something spicier.

Chicken “costs” hardly any calories and is a protein powerhouse, inexpensive, and tasty.

Or throw a couple of breasts in a crockpot with a little salt and pepper, and you’ve got shredded chicken for wraps, tacos, or whatever.

I’m really enjoying having savory chicken things for breakfast.

JRan32

Look up Remington James on YouTube. He has some simple and great recipes for high protein low fat recipes.

wilson10102018

Eat a balanced diet with foods that have protein, like meat, fish and eggs.

ninerbuff

Easiest would be to add in a protein shake. Personally I like Optimum Nutrition because it's a quality brand that can be relied on and is it's own manufacturer. Unlike some other protein powders, OP derives it's raw materials here in the US rather than getting it from China (where most manufacturers of supplements get them) who DOESN'T require that their raw materials be "pure" and free from contaminants. The majority of protein powders are manufactured by the same company. Sellers just put their "formula" on it and label.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

GlowskiMcGlitter

Collagen. Every morning the first thing I do is brew 2 cups of coffee and stir in 2 scoops of beef collagen peptide powder. This adds 18g of protein to my morning breakfast before I've even eaten anything. Collagen powder is tasteless, and dissolves extremely well in warm/hot liquids. It doesnt change the consistency of the coffee, there is no chalky protein or thickness to it like you would get from a whey protein or pea protein powder (meant for shakes or cooking). You could definitely add collagen to a shake or smoothie, though!! After I stir in the collagen powder, I add oatmilk (my peference) and enjoy. I recommend Vital Proteins brand, that is what I have been using for a few months now.

psuLemon

lilninjakitty wrote: »

I noticed that I always seem to fall short on my protein macros and too high on my carbohydrate macros. I am not really a fan of meat, and only eat chicken or pork on a rare occasion. I love tofu and fish, but even with those I seem to be falling short! Any other tips to help sneak it in? Thank you!

What is your protein goal, your stats and your workout schedule? That will determine what your protein goal is.

mpkpbk2015

To get all my protein in and not miss my protein targets I drink some of my proteins. I am not a big breakfast eater so I start my day with a protein drink with 30 grams of protein. That's 1/3 of what I need for the day. I will sometimes have a protein bar for a snack all of the bars I eat have 15-16 grams of protein. So between breakfast and snack that's 40. The rest I get from eating chicken, fish, eggs, and occasionally cheese.

ninerbuff

Oh forgot.......................................beef jerky.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

hesn92

I think that protein needs are overstated. I don't think it's necessary to get 100+ grams of protein a day and I'm not a body builder or anything so I just don't focus too much on that. I make sure to include a protein with all my meals (usually beans, lentils, tofu) but I don't focus on hitting a certain macro percentage or # of grams. Easiest way to get more protein is with a protein supplement if you really think you need more, but food-wise, meat is going to give you the biggest bang for your buck. There's also dairy which is pretty high in protein.