How to hit protein macro?
jamiesokd
Posts: 99 Member
Besides the obvious "eat more protein" , lol, I need help on hitting my protein macro. I never come even close! I had Greek yogurt for breakfast, no protein with lunch (I was stuck at work) but then are two servings of protein at supper - and I still have to find 50 odd grams of protein for the day! Do I just need to eat way more meat? I would love any suggestions!
eTA: I am trying to hit 131g a day according to MFP - so an extra piece of deli ham won't cut it.
eTA: I am trying to hit 131g a day according to MFP - so an extra piece of deli ham won't cut it.
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Replies
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Chicken and fish are both good sources of protein. However whey protein will do in a pinch. I've been adding 1-2 protein drinks a day for the last month to help hit my macros.0
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Protein shakes, bars, cheeses sticks, deli slices of turkey, imitation cab meat, tuna.0
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And read this : http://www.jssm.org/vol3/n3/2/v3n3-2pdf.pdf
article: Best protein source?
Part 3 AND>>>>>>>>>Done. Peace.0 -
eggs
protein shakes
protein bar
fish
chicken
greek yogurt
cheese
I can hit around 100 with protein shake each day, greek yogurt, and meat with lunch and dinner.0 -
I like to use shrimp for protein as it's low in fat and most of my other favorite protein sources are also fat sources, so it's a nice easy one on salads, etc. But in a pinch I'd also use whey protein as you can make a delicious smoothie in no time as well and there are so many great flavors too.0
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I took a look at that, thanks.
my macros say 130g, so I guess I just have to eat 6-7 major sources a day. That seems like a lot.
PP suggested cheese sticks, I would have to eat like 20 of them, lol0 -
eggs
protein shakes
protein bar
fish
chicken
greek yogurt
cheese
I can hit around 100 with protein shake each day, greek yogurt, and meat with lunch and dinner.
I'm supposed to hit 131 according to Mfp, so I'm guessing protein powder or shakes would be essential?0 -
Beef jerky.0
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work out your total protein target. Take a small amount off. Divide by no. of meals you have per day. That is how much you should have in each meal. If you are lower in one, you will need more in another.
You can get small amounts of protein in plenty of snack foods too.0 -
lunch or mid-day snack beef jerky and cheese stick.....boom! Yes, that just happened. Seriously chicken and fish are great sources and can you can modify taste with a variety of seasoning options. Okay, now I'm hungry....0
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work out your total protein target. Take a small amount off. Divide by no. of meals you have per day. That is how much you should have in each meal. If you are lower in one, you will need more in another.
You can get small amounts of protein in plenty of snack foods too.
That gives me 40 g per meal, approximately. So my 100 grams of scrambled egg (3 eggs) gave me 11 protein. So I would need to eat a dozen eggs for breakfast?? I know that's not really a realistic meal, lol, but it just seems way to much?0 -
Take some protein powder to work so you're never stuck for a meal without protein. Other than that, add in more protein with your snacks.
I had a look at your diary and we have the exact same calorie and protein goal. I usually just aim to get above 100 though0 -
Take some protein powder to work so you're never stuck for a meal without protein. Other than that, add in more protein with your snacks.
I had a look at your diary and we have the exact same calorie and protein goal. I usually just aim to get above 100 though
So what do you do with a protein powder? I've never used it before. I know I've read people do smoothies? But what else can you put it in? I guess sprinkled on other food?0 -
I find I have a hard time if I don't have protein every meal. I have tried to have oatmeal and such for breakfast but find if I don't have eggs and some turkey sausage or bacon I have a hard time. Also aim for some at lunch if you get stuck at work often then brown bag it or have some boiled eggs for snacks, keep a protein bar in your purse, greek yogurt add some sliced almonds, cottage cheese for snacks, sometimes a smoothie with banana, protein powder and all natural peanut butter is good in a pinch. Pick up some hemp seeds for your smoothies also they have protein. I know some things seem to not have much, but adding them to other things seems to help me.0
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I'll make a drink of a cup of skim milk and a scoop of whey protein. That gives me 200-300 some calories and around 30g of protein.0
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Take some protein powder to work so you're never stuck for a meal without protein. Other than that, add in more protein with your snacks.
I had a look at your diary and we have the exact same calorie and protein goal. I usually just aim to get above 100 though
So what do you do with a protein powder? I've never used it before. I know I've read people do smoothies? But what else can you put it in? I guess sprinkled on other food?
You can basically just drink it straight with water (not as tasty) or milk but there are plenty of creative things you can do with it. A few that I've tried are:
- fruit smoothies
-protein fluff
- substitute flour in baked goods (I've tried sweet potato protein cake, cinnamon protein cake and protein cheese cake). Check out http://proteinpow.com/ for ideas
- mixed into oatmeal (after cooking)
Most of the time I just chugg it with water or milk though because it's easy0 -
From looking at your stats, your carbs and your protein are both set at 131, and fat at 78. You can change these macros so that you are set to get a little more carbs and fat and a bit less protein. You may want to try 40% carbs, 30% protein, and 30% fat.0
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i hit almost 200 grams a day ..
steak, pork, chicken, cottage cheese, greek yogurt, fish, etc….0 -
I can't tell you how to do it because I don't know your tastes but here's how I do it.
breakfast: 5 scrambled eggs, two yolks removed
lunch: fage yogurt with honey, some sort of soup usually with beans/sausage in it
post workout: 1 serving whey protein with 1 cup milk
dinner: chicken/beef/pork, upwards of 30-40 grams worth
And assorted foods that go with my dinner that contain a bit of protein. That usually nets me over 115 grams a day.0 -
Low fat turkey and low fat cottage cheese are my favorites that add a big punch.0
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Almond milk has more protein and calcium than a cup of skim milk. The unsweetened is 30 calories and great for smoothies.I'll make a drink of a cup of skim milk and a scoop of whey protein. That gives me 200-300 some calories and around 30g of protein.
I heard that PB2 is really good with less fat than PB. Lot of people use it for low-cal smoothies or dessert.0 -
work out your total protein target. Take a small amount off. Divide by no. of meals you have per day. That is how much you should have in each meal. If you are lower in one, you will need more in another.
You can get small amounts of protein in plenty of snack foods too.
That gives me 40 g per meal, approximately. So my 100 grams of scrambled egg (3 eggs) gave me 11 protein. So I would need to eat a dozen eggs for breakfast?? I know that's not really a realistic meal, lol, but it just seems way to much?
1 egg has 6g of protein. 2 whole eggs and some egg whites is how I would do it. Or add bacon.
And I know people that regularly eat a dozen eggs for breakfast 0 -
work out your total protein target. Take a small amount off. Divide by no. of meals you have per day. That is how much you should have in each meal. If you are lower in one, you will need more in another.
You can get small amounts of protein in plenty of snack foods too.
That gives me 40 g per meal, approximately. So my 100 grams of scrambled egg (3 eggs) gave me 11 protein. So I would need to eat a dozen eggs for breakfast?? I know that's not really a realistic meal, lol, but it just seems way to much?
1 egg has 6g of protein. 2 whole eggs and some egg whites is how I would do it. Or add bacon.
And I know people that regularly eat a dozen eggs for breakfast
I thought I was supposed to weigh everything, and not use generics like 1 egg is 6 g.?0 -
Get a good whey protein powder.
I use eidpro. When I add 1/2 scoop (15 g) to my Greek yogurt with a little water...goes from 12 to 24g of protein. Add it to oatmeal likewise. Also good for shakes and smoothies.
Consider investing in protein shots -- 42g or 26 g, as well as ready to drink whey shakes six star 20g or premier protein 30g. for times when you are too tired or rushed to eat.0 -
For me:
protein powder
milk
eggs/egg whites
chicken
fish
quest bars
cottage cheese
greek yogurt
beef0 -
OPen diary
200+ grams of protein daily
Feel free to look.0 -
Can't wait to check out the websites and links!0
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I put protein powder in just about everything I drink...including coffee...you get floaters (whey) but it all taste great.
If your macros allow, Choc Milk is awesome..but darn it..usually full of sugar unless you find the right brands.
Chicken is just about king in my eyes...low calories, high protein. Fish is similar but not that big of fan.0
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