How do you get enough protein in a day without adding a lot of added calories

dphilley

Hi everyone my name is Deb and I am having a hard time incorporating enough protein into my daily meals without adding a lot of extra calories. Any suggestions?

yirara

Chicken breast is probably one of the best protein source with least other stuff. I add a protein shake every day because I don't eat a lot of meat overall, and if I do it's only for dinner. I 'pay' currently 89 calories for 16.9g of protein. I'm sure there are better ones out there, but this one at least tastes acceptable.

Retroguy2000

Protein shakes, which can be anything from about 120 calories for 25g protein if mixing with water only, or make it a snack/meal replacement with added fruit and milk.

It doesn't matter much when you get the protein, so if you have a meal or two that are low protein and one with fish or chicken say, have extra fish/chicken in that meal to get your daily total up. Maybe better protein spacing has small benefits, but the most important thing is get your target amount somehow.

AnnPT77

In case you haven't seen it yet, there's a thread here that may help. It links a spreadsheet that lists many, many foods in order by most protein for fewest calories.

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

Find foods you enjoy near the top of that list, and work them into your regular rotation in place of some things you eat that are less important to your nutrition, satiety or general happiness.

My advice: Keep reviewing your food log every day or few, looking for foods that are bringing you relatively many calories, but that don't seem worth their calorie cost to you for their nutrition/satiety/happiness. Cut those foods down (or out), and substitute foods that you like eating that better support your nutritional and other goals, in this case foods that have more protein. Focus on changing your routine eating patterns, the things you do on repeat day in and day out, rather than micromanaging day by day

There are side dishes with some protein, grains with more protein, veggies with protein, snacks with protein, even a few fruits with protein. Of course try to get one main protein in each meal, but those little bits in other foods add up through the day and help the total. To find those foods, use the spreadsheet mentioned above, and read/compare labels at the store.

If you chip away at that, you'll gradually work your way to a routine set of new habits that are personally satisfying, and support your goals.

Best wishes!