Help! I can't seem to get enough protein.

kellieprindle
kellieprindle Posts: 69 Member
in Food and Nutrition
Every time I try and get enough protein it seems like I go over my calorie limit. What are some of the foods you eat that has a great balance of protein to calories?
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Replies

  • madhatter2013
    madhatter2013 Posts: 1,547 Member
    Replace one of your meals, or at least the drink with your meal, with a protein shake. Take a look at my diary and see if it would suit you.
  • WhiteRabbit1313
    WhiteRabbit1313 Posts: 1,091 Member
    I said this, too. It turned out that I was eating too much bread/desserts with my protein. Lol!

    Turkey breast, chicken breast, tuna, Greek yogurt, and high protein cheeses are my go-to's.
  • SunofaBeach14
    SunofaBeach14 Posts: 4,899 Member
    Lean meat, such as chicken breast or sirloin. Do that with a side of veggies for the micronutrients and fiber.
  • bizco
    bizco Posts: 1,949 Member
    Protein and carbs have exactly the same amount of calories per gram. 4 calories per gram.
  • beallh
    beallh Posts: 24 Member
    Plain Chicken breast- 30G Protein- 250 calories
    Protein Powder - 20 G Protein- around 170 Calories
    Protein Bar - 20 G protein around 200 calories
    2 eggs - 12 g protein - 160 Calores

    102 grams in 790 Calories

    I usually have chicken for dinner, and a scoop of protein powder for breakfast with an omlet. Then a protein bar for a snack (some days).
    I'm usually way over on protein.
  • SunofaBeach14
    SunofaBeach14 Posts: 4,899 Member
    Protein and carbs have exactly the same amount of calories per gram. 4 calories per gram.

    Do we have to wait for the point, or do we get to guess?
  • aquarabbit
    aquarabbit Posts: 1,622 Member
    I have really tried to up my protein, and I found that the easiest way was protein powder. I add some vanilla whey to my morning berry/banana/kale smoothie after my workouts (gives it a GREAT flavor), and I make chocolate pudding with chocolate casein powder, almond milk, and homemade yogurt after my nightly workout. There are so many recipes for protein powder that it's pretty easy to find a way to stick it into your meals. Nuts, yogurt, chickpeas, cheese, fish, and eggs are all good things to try and fit into your diet too.
  • fitandfortyish
    fitandfortyish Posts: 194 Member
    Every time I try and get enough protein it seems like I go over my calorie limit. What are some of the foods you eat that has a great balance of protein to calories?

    I have this EXACT same problem. Easy fix of course is to chug protein shakes but I figure I shouldn't have too, right???

    I eat greek yogurt, cottage cheese, chicken/beef--lots of veggies, very little carbs....I eat about 1440 cals a day and can never get close to 100g of protein and stay within that limit.

    The flip side is I'm not noticing any issues with being tired and have decent muscle definition now that I'm quite lean (I do resistance training and about 20 mins of cardio 4x week).

    Long story short--I'm not worrying about it. I eat what I eat. When/if I start having issues or want more muscle I may try the shakes.
  • bizco
    bizco Posts: 1,949 Member
    Protein and carbs have exactly the same amount of calories per gram. 4 calories per gram.

    Do we have to wait for the point, or do we get to guess?
    Pretty self explanatory if you read OP's opening sentence. Guess you missed the point.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    I just try to eat meat at every meal. Also, I eat peanuts or cashews for snacks.
  • SunofaBeach14
    SunofaBeach14 Posts: 4,899 Member
    Protein and carbs have exactly the same amount of calories per gram. 4 calories per gram.

    Do we have to wait for the point, or do we get to guess?
    Pretty self explanatory if you read OP's opening sentence. Guess you missed the point.

    Oh, you're assuming then that her protein sources have lots of carbs too and that is why she is going over her calorie goal without hitting her protein macro goal? I find fat to be the bigger issue with protein considering that it has 9 calories per gram (and much more prevalent in things like meat), but I guess that's just me. :flowerforyou:

    Oh. Or are you assuming that she's not understanding that protein and carbs have the same number of calories, and you're arguing that protein doesn't matter?

    Or . . . lol
  • lizzyliz79
    lizzyliz79 Posts: 43 Member
    I agree with others about protein powder, I usually have 2 shakes a day, cottage cheese, eggs, tuna, chicken. I find it hard to get to my protein goal too! The shakes really help and if you make them with unsweetened almond milk that keeps the cals lower.
  • jillwhite12
    jillwhite12 Posts: 102 Member
    Turkey, chicken and lean red meats are an excellent source of protein without too many calories. You could also try protein shakes or look up recipes to use protein powder. I put protein powder in my oats... tastes great and it's a good way to get my protein without always having shakes...
  • suncluster
    suncluster Posts: 539 Member
    I have the same problem too.

    I just purchased the PlantFusion Chocolate rasberry after researching many different proteins.
    I am soo excited for it to arrive because muscle is GOOD and I like yummy treats :tongue: .

    •contains 21-22g of protein to support lean body mass
    •and 3.4g of L-glutamine to support lean body mass, immune function and GI health
    •is low in fat (2g) and has only 4g of carbs per serving

    If you google it you can find recipes that use protein powders too. I will definitely be looking into that
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    Protein and carbs have exactly the same amount of calories per gram. 4 calories per gram.

    Do we have to wait for the point, or do we get to guess?
    Pretty self explanatory if you read OP's opening sentence. Guess you missed the point.

    Oh, you're assuming then that her protein sources have lots of carbs too and that is why she is going over her calorie goal without hitting her protein macro goal? I find fat to be the bigger issue with protein considering that it has 9 calories per gram (and much more prevalent in things like meat), but I guess that's just me. :flowerforyou:

    Oh. Or are you assuming that she's not understanding that protein and carbs have the same number of calories, and you're arguing that protein doesn't matter?

    Or . . . lol

    What? You can't read people's minds?

    mind-blown.gif
  • suncluster
    suncluster Posts: 539 Member
    I didn't mean to sound like a commercial for PlantFusion but I have been concerned about my protein intake for quite a while. And i don't always feel all that great with such an emphasis on meat, dairy in my diet.

    Good luck finding protein sources that work for you.
  • bdorri00
    bdorri00 Posts: 38 Member
    Greek yogurt is my favorite...yoplait has a 100 calorie version that is just as high in protein as the regular version. I hate plain greek yogurt though so I'd advise flavored ones.
  • jencroki
    jencroki Posts: 30
    pumpkin and flax seeds, black beans, lentils, ricotta cheese, lean ground turkey, fish, quinoa, almonds :)
  • MrJThomasEsq
    MrJThomasEsq Posts: 144 Member
    As far as protein to calorie ratio goes it's hard to beat tuna. Good old tuna.
  • tannadine
    tannadine Posts: 115 Member
    To the poster above me - THANK YOU. I had no idea how much protein was in a can of tuna (I can see a lot of my lunch ideas being tuna-centric now!) :)
  • BlueButterfly94
    BlueButterfly94 Posts: 303 Member
    I've been having trouble too. Thank you to everyone who commented with tips! <3
  • neveragain84
    neveragain84 Posts: 534 Member
    I like Greek yogurt. I get the individual cups from Dannon (light and fit) that have 12g of protein for only 80 calories. One of my favorite snacks to help hit my protein goal for the day.
  • rieann84
    rieann84 Posts: 511 Member
    Low fat cottage cheese has a good bang for your buck. Something like 12 grams per 90 or 100 calorie serving? Plus, I think its delicious. I eat light n fit greek yogurts a lot, which are probably so bad for you...they have to be cause they are so good. But, they are 12 grams with 80 calories. Zero fat if I can remember..
  • Fullsterkur_woman
    Fullsterkur_woman Posts: 2,712 Member
    Feel free to take a gander at my diary. Yesterday I got 180 grams of protein, which is my goal, and 144 of those were not supplements, and that would have been under 1600 calories.
  • neveragain84
    neveragain84 Posts: 534 Member
    Low fat cottage cheese has a good bang for your buck. Something like 12 grams per 90 or 100 calorie serving? Plus, I think its delicious. I eat light n fit greek yogurts a lot, which are probably so bad for you...they have to be cause they are so good. But, they are 12 grams with 80 calories. Zero fat if I can remember..

    Yep... no fat... not that a little would hurt lol.
  • SnuggleSmacks
    SnuggleSmacks Posts: 3,731 Member
    Seafood. It surprised me how much protein there is in seafood, compared to the calories. I smoked a whole pound of shrimp one day and ate it over the course of the day. My protein was over my goal, calories still waaaaaay under, and it was delicious! I wish I could afford to eat shrimp every day, every meal! Fortunately, talapia is cheap.
  • amg120
    amg120 Posts: 80 Member
    Seafood. It surprised me how much protein there is in seafood, compared to the calories. I smoked a whole pound of shrimp one day and ate it over the course of the day. My protein was over my goal, calories still waaaaaay under, and it was delicious! I wish I could afford to eat shrimp every day, every meal! Fortunately, talapia is cheap.

    Be careful of your cholesterol with shirmp :)
    Though lemon pepper grilled shirmp is pretty amazing...and shrimp cocktail.
  • ksy1969
    ksy1969 Posts: 700 Member
    Low fat cottage cheese has a good bang for your buck. Something like 12 grams per 90 or 100 calorie serving? Plus, I think its delicious. I eat light n fit greek yogurts a lot, which are probably so bad for you...they have to be cause they are so good. But, they are 12 grams with 80 calories. Zero fat if I can remember..

    Cottage Cheese is one of my go to, but I had to switch to full fat cottage cheese. All this focus on lowfat or fat free I found I wasn't getting near enough to reach my macro goals. Even going full fat and also using more olive oil now I still am not hitting fat. In all my research, Fat and Protein are the most important macro's. Carbs is secondary, but no reason to hate on them :smile:

    I also started making a frozen dessert. I use FAGE Greek Yogurt, Cookies and Cream Protein powder, and a couple packets of Stevia. I mix it up and then stick it in the freezer. About an hour later I pull it out and mix it up and then stick it back in for another 30 to 60 minutes and then eat. I think the key is mixing it up after about an hour. If you don't it just ends up being a rock, but the way I have been doing it, it ends up like ice cream. Yes there is a little work involved , but it is so worth it. It tastes delicious and has 60g of protein for less than 300 calories.
  • StephVa22
    StephVa22 Posts: 28
    Optimum Nutrition protein shake at least twice daily, white fish, chicken BREAST (dark meat has more calories/fat....thats why it tastes sooooo good!!) tuna, peanut or almond butter, eggs (boiled for convenience). Good luck!
  • Fullsterkur_woman
    Fullsterkur_woman Posts: 2,712 Member
    Be careful of your cholesterol with shirmp :)
    Though lemon pepper grilled shirmp is pretty amazing...and shrimp cocktail.
    The link between dietary and serum cholesterol does not actually appear to be a causal one.

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