Need MORE PROTEIN in my diet!

snoodled
snoodled Posts: 57
in Food and Nutrition
I lost a good bit of weight. I'm trying get a nice lean body composition. I have no problems with my workouts and I am seeing improvements there (muscle definition). I need to cut back on my Carbs and Fats. I want to get more protein in my diet. I notice that when I add more protein to my meal, other factors go up like, cholesterol, fat and carbs. I drink protein shakes 1-2 times a day but I don't want to rely completely on these supplements for my protein needs. How can I get a balanced diet with more protein?

Replies

  • stevencloser
    stevencloser Posts: 8,911 Member
    If you want more protein with low fat and carbs, get yourself lean meat. Chicken breast, steaks, pork chops, whatever you like. 20-ish grams of protein per 100 grams, no carbs, less than 5 grams of fat if it's good meat.
  • Iknowsaur
    Iknowsaur Posts: 777 Member
    How much protein are you shooting for? o:
    Because 1-2 protein shakes should give you around 60, and that's a pretty good start...
  • sfbaumgarten
    sfbaumgarten Posts: 912 Member
    I primarily get mine from protein powder, beef jerky, turkey, chicken, eggs, & plain nonfat greek yogurt.
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    OP I feel the same way about protein shakes, i personally prefer to eat my food rather than drink it.

    my suggestion is to first look for way to increase your protein on things you normally buy. for instance i just recently discovered that 1 cup of trader joe's greek yogurt has 9 grams of protein while fage has 23! next time i buy yogurt i'l be getting fage instead.

    keep stuff like tuna, eggs, ground turkey, chicken thighs and chicken breast on your grocery list and pay attention when these go on sale.

    also, if you're friends with many of the people on the eat. train progress group then have a look at their diaries. sara and chrisdavey usually have epic protein counts
  • snoodled
    snoodled Posts: 57
    Thanks. I try to stay away from beef. I'll look into lean cuts of pork. I am adding more chicken to my diet.
  • snoodled
    snoodled Posts: 57
    If you want more protein with low fat and carbs, get yourself lean meat. Chicken breast, steaks, pork chops, whatever you like. 20-ish grams of protein per 100 grams, no carbs, less than 5 grams of fat if it's good meat.

    Thanks. I try to stay away from beef. I'll look into lean cuts of pork. I am adding more chicken to my diet.
  • snoodled
    snoodled Posts: 57
    How much protein are you shooting for? o:
    Because 1-2 protein shakes should give you around 60, and that's a pretty good start...

    I currently eat about 90g per day. I'm shooting for 120g.
  • snoodled
    snoodled Posts: 57
    OP I feel the same way about protein shakes, i personally prefer to eat my food rather than drink it.

    my suggestion is to first look for way to increase your protein on things you normally buy. for instance i just recently discovered that 1 cup of trader joe's greek yogurt has 9 grams of protein while fage has 23! next time i buy yogurt i'l be getting fage instead.

    keep stuff like tuna, eggs, ground turkey, chicken thighs and chicken breast on your grocery list and pay attention when these go on sale.

    also, if you're friends with many of the people on the eat. train progress group then have a look at their diaries. sara and chrisdavey usually have epic protein counts

    Thanks!
  • vlynnvale
    vlynnvale Posts: 89 Member
    I cut beef from my diet also. I eat a lot of almonds, plain greek yogurt, eggs, chicken and fish for protein. :smile:
  • saskie78
    saskie78 Posts: 237 Member
    I don't care for chicken or red meat all that much, though I eat it occasionally. Though I do sometimes have trouble with protein, I get most of mine from Fage plain greek yogurt, cottage cheese, eggs, beans, and fish. I never drink my calories because I like food too much!
  • WhiteRabbit1313
    WhiteRabbit1313 Posts: 1,091 Member
    If you want more protein with low fat and carbs, get yourself lean meat. Chicken breast, steaks, pork chops, whatever you like. 20-ish grams of protein per 100 grams, no carbs, less than 5 grams of fat if it's good meat.

    ^^This. Lean meats are a low/no carb protein source. Breaded meats and meats in sauces, on the other hand WILL up your carbs...because the breading and the sauces have carbs.

    I typically eat: Greek Yogurt (nonfat), cottage cheese (2%), mozzarella cheese (part-skim), and lots of chicken, turkey, pork, fish (tuna), shrimp, and lean cuts of beef. I usually choose such lean meats that I find that I'm regularly under my fat gram target, which is not ideal, but it proves that you can certainly eat enough protein without going over your fat targets.
  • WhiteRabbit1313
    WhiteRabbit1313 Posts: 1,091 Member
    And egg whites!!! I eat lots of those, too!
  • Graelwyn75
    Graelwyn75 Posts: 4,404 Member
    I can hit 150 a day sometimes from fish. eggs, nuts, seeds, beans, Greek yoghurt, cheese, cottage cheese and the extras contained in my vegetables.
  • mschicagocubs
    mschicagocubs Posts: 774 Member
    my suggestion is to first look for way to increase your protein on things you normally buy. for instance i just recently discovered that 1 cup of trader joe's greek yogurt has 9 grams of protein while fage has 23! next time i buy yogurt i'l be getting fage instead.

    I dont know why I never thought about comparing brands to search for more protein! Great idea! I am always lacking in protein since I am not a Whey kind of person.

    Thanks!
  • mschicagocubs
    mschicagocubs Posts: 774 Member
    Cheese.

    I always get told to eat cheese for protein....and I love cheese so this is a great suggestion.

    But I never seem to be able to fit the caloric part of cheese in my diet plan. I had 2 pieces of Havarti the other day and it was like 200 calories!!
  • ironbutterfly_
    ironbutterfly_ Posts: 23
    Bump
  • RhineDHP
    RhineDHP Posts: 1,025 Member
    Another easy way to add protein to your diet is Chia seeds. They have 3g or protein per tablespoon. Add it to cereal, your drink, just about anything!
  • modelchick830
    modelchick830 Posts: 1 Member
    Don't forget about legumes! You can get like 10 grams of protein from a 1/4 cup of lentils!
  • mschicagocubs
    mschicagocubs Posts: 774 Member
    bump
  • WhiteRabbit1313
    WhiteRabbit1313 Posts: 1,091 Member
    Cheese.

    I always get told to eat cheese for protein....and I love cheese so this is a great suggestion.

    But I never seem to be able to fit the caloric part of cheese in my diet plan. I had 2 pieces of Havarti the other day and it was like 200 calories!!

    ^^I thought the same thing, until I realized that I could eat non-fat and part-skim cheeses without sacrificing protein. You can get roughly 14 g per 100 calories of nonfat cottage cheese, 9 g per 100 calories of part-skim mozzarella, and 35 calories worth of fat free feta is 7 grams of protein (I had no idea! I just looked this up...I'll have to check the labels in stores.).

    Anyway, you can most certainly fit cheese into your budget. I know. I'm at 1350 calories/day, and I do it. :happy:

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