Not another one of these topics: Can't hit my protein goal.

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  • morehealthymatt
    morehealthymatt Posts: 208 Member
    "amateur-tein"?
  • Soufre
    Soufre Posts: 236 Member
    You are currently 120 lbs, and your protein goal is 140 grams? The general guidance is 1 gram/lb of lean body mass, so you could get away with under 100 grams a day with those stats.

    I think you're right. Like I said I'm still trying to figure out my proper macros. I typically hit between 80-100g protein. I don't think I've ever hit the protein goal I've set for myself...
  • Soufre
    Soufre Posts: 236 Member
    When you say that you can't meet your protein intake goal, do you mean a specific number (i.e. number of grams) or a daily percentage ratio of protein that you are unable to reach?

    If the former, then I recommend eating more high protein foods.

    If the latter, I'd take a closer look at the quality of food that you eat. A low percentage of protein (compared to carbs and fat) might not be due to a lack of protein but rather a high intake of carbs and fat .

    Examples of high-protein foods include lean meats, (some) dairy products, and legumes (beans). Greek yogurt is very high in protein and low in sugar, fat, and calories. Nuts are also a great way to consume protein, but are sometimes rich in fat as well. Orzo, quinoa, and coucous are some protein-rich foods that you might want to look into.

    ETA: Please note that I'm a vegetarian and have no trouble reaching either the recommended daily grams of protein or the percentage of my diet that is supposed to include protein.

    I'm focused on a certain number (137) and I do believe I need to up my protein rich foods (that means more meat yay!).

    I do love nuts but they usually send my fat over. As a vegetarian, do you have any protein rich vegetables you could recommend?
  • GummyHuman
    GummyHuman Posts: 193 Member
    Keep the food ideas coming! I am getting sick of chicken breast ha...

    I'm not sick of eating it, but I am sick of cooking it!

    I created a yummy protein shake that gets me 42 grams of protein. It's high cal (about 600) but I find that when I am lacking protein I am also lacking calories. It has one scoop of the yucky chocolate whey protein powder with a handful of ice, a cup of milk (2 percent white is what I use or 1% chocolate), a snickers ice cream bar, a tablespoon of peanut butter, and 2 small oatmeal cookies in a blender... it makes a delicious peanut buttery oatmeal cookie-ish icecream flavor! :drinker:
  • Warchortle
    Warchortle Posts: 2,197 Member
    Unless you're on steroids no one can make use of that extra protein and all it does it get converted back into what the body can use which is called gluconeogenesis.
  • Sunbrooke
    Sunbrooke Posts: 632 Member
    I just discovered cod. I20 cal, 26 g protein and only .5 fat. It does have 520 mg sodium though. I like that the fat is low because I also like to eat nuts and avocado. I cook it from frozen. Just a drizzle of grape seed oil, some dull, and lemon peper. Cover and bake at 425 for about 25-30 min. I even put a bit of butter on each filet.
  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    maybe a link with options:

    http://www.myfitnesspal.com/topics/show/926789-protein-sources

    vegan, non-vegan, and utter people enjoy!
  • Soufre
    Soufre Posts: 236 Member
    I just discovered cod. I20 cal, 26 g protein and only .5 fat. It does have 520 mg sodium though. I like that the fat is low because I also like to eat nuts and avocado. I cook it from frozen. Just a drizzle of grape seed oil, some dull, and lemon peper. Cover and bake at 425 for about 25-30 min. I even put a bit of butter on each filet.

    Not gonna lie, I am so sick of cod. :indifferent: My bf worked on a fishing boat so we have fresh cod allll the time. Too much of a good thing but considering its stats, I think I see more cod in my future haha!
  • Soufre
    Soufre Posts: 236 Member
    maybe a link with options:

    http://www.myfitnesspal.com/topics/show/926789-protein-sources

    vegan, non-vegan, and utter people enjoy!

    THANK YOU
  • tracydr
    tracydr Posts: 528 Member
    Eggs, oysters, tuna and other fish, canned fish, artificial crab, Greek yogurt.
  • tracydr
    tracydr Posts: 528 Member
    Tofu, hummus, beans. Lentils, soy milk.
  • Will32283
    Will32283 Posts: 1,361 Member
    Tuna, Salmon, Turkey, Tilapia, Shrimp
  • Cortelli
    Cortelli Posts: 1,369 Member
    Fish, especially shellfish (scallops and crab are off the chart protein dense!).

    And I find it tough to (1) get as much protein as I want from a macro perspective, (2) maintain a calorie restricted diet, (3) get sufficient fat, (4) get sufficient carbs to fuel my workouts, and (5) still enjoy indulgences like sweet coffee creamer and booze. These goals are inherently conflicting -- and so compromises need to be made sometimes. I rely a lot more these days on protein powders in water because you can pack in protein pretty efficiently calorie-wise, and even if it's not the greatest snack in the world, it allows you to use some of your calorie budget on other goals too.
  • Llamapants86
    Llamapants86 Posts: 1,221 Member
    I found that mixing a vanilla whey protein powder and a little bit of cinnamon is a nice way to start the day. Gets my craving for a latte out of the way and a lot easier to fit into my macros.
  • lynn_glenmont
    lynn_glenmont Posts: 10,091 Member
    Greek Yogurt and Nuts but not together that would be gross ;)

    I eat greek yogurt and nuts together all the time, usually with raw oats and fresh or dried fruits. It's delicious for breakfast, lunch, dinner, snacks, dessert...
  • sarahtebazile
    sarahtebazile Posts: 3 Member
    I'm focused on a certain number (137) and I do believe I need to up my protein rich foods (that means more meat yay!).

    I do love nuts but they usually send my fat over. As a vegetarian, do you have any protein rich vegetables you could recommend?

    My "protein" foods tend to be soy-meats, egg, cheese, greek yogurts, quinoa, and lots of beans and lentils. I soak and cook the beans I eat myself. Not only does this cut out lots of sodium and perservatives, I also don't get any gas w/beans that I've personally cooked. :)

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