Protein for lunch or breakfast

roxylola

Without resorting to shakes and/or spending fortunes on food.

I have always been a carb girl, love my pasta and rice and I will by no means give it up but I have messed a little with my macors to increase my protein from the auto mfp one and it has become very obvious that I don't eat a lot of it. My teas are generally not too bad and I fit in often with what the OH cooks up so if I can increase my lunch and or breakfast protein that would help a lot.

Generally for lunch I have some sort of salad with fish or egg or meat probably about 50g of fish or meat or 1 hard boiled egg.

Some days I have an omlette or scramble egg for breakfast. More often I do overnight oats with either berries or banana and a tablespoon of peanut butter in.

tonynguyen75

Are you asking how to increase your protein even further? Doesn't seem like there's a black or white question here...

However, if you're trying to increase your protein, try this:

For your breakfast add into your eggs some egg white from a carton. Egg whites are phenomenal for their protein to calorie ratio.

For your salad, increase your fish/egg/meat to 100g. Sacrifice some cheese or something out of your salad to make the calories balance out. The salad I'm eating (at the exact moment of writing this) has about 170 g of chicken and 60g of beef lol.

kikicooks

Meat, nuts, beans/legumes, dairy(greek yogurt and cottage cheese are the highest in protein), quinoa.

roxylola

Yes I want to ideas to increase my protein - recipes would be good - especially lunch, salad gets dull at times!

I am in the uk, not sure if we can buy cartoned egg white but I shall look.

roxylola

ooh beans, I could throw them in a salad, lots of variation and I can pick them up tinned too so not too expensive (tins of beans other than baked in tomato sauce)

JaneAero

Hi there, Im also in the Uk and want to increase my protein, I have researched this exact subject within the last few days and have found some places which sell natural protein sources cheaply.

The first food source is cottage cheese in sainsburys, its low calorie and its quite cheap for a large pot - there are 32g protein for every 100g cottage cheese.

Then chicken, the cheapest chicken ive found is cooked chicken slices in poundland, which can be used in salads or sandwiches at lunchtime, there are 6 slices at 22 calories per slice , the packet costs a £1 - there are 30g of protein per 100g of chicken.

Then tuna, tuna is also low calorie and low fat, you can buy 2 tins of 185g tuna in poundland for a £1 thats only 50p a tin - there are 26g of protein per 100g of tuna.

You can also buy a 100g packet of sweet almonds in poundland for a £1 which are healthy and full of protein (not sure how much protein per 100g, you would need to google it), they also sell snack bags of pumpkin & sunflower seeds & brazil nuts which are a good source of protein.

Poundland also sell 9 eggs for a £1 which is 13g of protein per 100g.

Sainsburys have a packet of tofu for £1.32 and a packet of quinoa grains for £1.20.

Finally a science teacher told me at school once that a tin of baked beans on toast had as much protein as steak, dont know if true or not, but possibly its true, as its mixing incomplete proteins to make a whole.

If you do want the odd shake then Savers the chemist have the raspberry flavoured 230ml slimfast shake at 89p only.

There is no way Im spending £42 on a 900g pot of whey protein in Holland & Barratt which would only last 15 days if you used the recommended 2 scoops per day.

Dandman1990

If it helps you could just use normal eggs and take the yolk out after cracking them into a bowl. I do it with an empty water bottle. You can simply put the opening of the bottle against the yolk squeeze & release and it sucks the yolk up all in one and you can then empty the bottle into the sink or rubbish. (I think there are probably videos of it on Youtube if my explanation wasn't too good).

AnabolicKyle

eat brotean 7 times a day -broadvice


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albertine58

I've added egg whites to oatmeal- sounds gross but try it, it's like custard oats! just stir 1-3 egg whites into the oatmeal halfway through cooking (microwave is fine), or if you made overnight oats, you could crack the egg in and microwave it between 1-2 minutes depending on your microwave.
Also, try buying protein powder online. Usually much cheaper than the store, and you can easily add that to oatmeal too (and smoothies!). I definitely recommend using 3-4 egg whites for an omelette for much more protein and fewer calories than a whole egg. When you hard-boil eggs for lunch, have 2-3 eggs but pop out the yolks (or keep just one yolk, if you really want it)

melaniecheeks

Sainsburys in the UK do 2chicks egg white cartons - beside the milk.

Other good sources - Greek yoghurt, cottage cheese, fish, prawns etc. and beans, including dips made from them.

Try sneaking protein into your snacks - cottage cheese on a ryvita, humous with carrots sticks, slice of ham or salami. Nuts are good too, in moderation - 15 almonds is a perfect snack.

roxylola

I can seperate an egg when I break it thanks (I do a lot of baking) impressed with your ingenuity using a bottle though, but I bought and paid for that yummy yellow bit, not a chance it will be going down the sink!

Thanks bro but I just want to up it a bit so I eat a bit less and feel a bit fuller!

Thanks Jane that information is very helpful.

harleygroomer

You are forgetting greek yogurt and cheese. I sometimes find it hard to EAT ANOTHER EGG !!!!!!!!!!!!!! So I only use eggs every other week and supplement with other proteins.