How to hit protein macro?

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Replies

  • chrisdavey
    chrisdavey Posts: 9,834 Member
    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 :smile:

    I thought I was supposed to weigh everything, and not use generics like 1 egg is 6 g.?

    I'd say I weigh pretty much everything except eggs :smile: Some you can visually see are a bit smaller but I always get free range and seem basically the same size.

    I always weigh egg whites that I get in a carton.
  • astronomicals
    astronomicals Posts: 1,537 Member
    2 scoops whey 50
    1 cup 2% greek yogurt 23
    8oz lean meats 60

    =

    133

    simple
  • Confuzzled4ever
    Confuzzled4ever Posts: 2,860 Member
    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?

    No. I hit over 200 often without bars or powders.. They have their place.. but are not essential.
  • chelsealeah0423
    chelsealeah0423 Posts: 2 Member
    Most people here seem to be missing the vegetable protein sources along with meat. like 2 eggs and 2 cups of lightly steamed spinach, or brussell sprouts.

    It's really not a MEAT MEAT MEAT DAIRY game when it comes to protein...
  • Confuzzled4ever
    Confuzzled4ever Posts: 2,860 Member
    Most people here seem to be missing the vegetable protein sources along with meat. like 2 eggs and 2 cups of lightly steamed spinach, or brussell sprouts.

    It's really not a MEAT MEAT MEAT DAIRY game when it comes to protein...

    Last time I checked eggs, cheese, yogurt, shakes and protein powders were not classified as meat.. did something change?

    yes you can get protein from vegetable, but not as much. You want high protein satisfying meals add chicken (or even steak) to that omelet above. :)
  • leodru
    leodru Posts: 321 Member
    I hit 171 grams yesterday - sources were:

    shaved turkey 4 slices 200gram 15g
    more shaved turkey 4 slices 200gram 15g
    Naan bread - 8g
    cheese - 5g
    Greek yogurt - 8g
    Sirloin steak 6 ounces - 33g
    quinos and black bean salad (1/2 cup) - 6g
    200 grams of chicken breast - 46
    1% milk - 9g
    and miscellaneous other items.

    Hope that helps. Oatmeal helps too.
  • leodru
    leodru Posts: 321 Member
    i also use chocolate vegan protein powder (cant handle the whey or i would) that gives 17g a scoop. good blended with water, ice, strawberries and half a banana.
  • leodru
    leodru Posts: 321 Member
    One more - i use Clif bars in a pinch (like stuck at work) - 10g protein but 250 calories - use sparingly.
  • BobOki
    BobOki Posts: 245 Member
    I cannot NOT hit my protein.... I have issues hitting my fiber though.
    I guess being a Meatasaurus.. or a Meatatarian might have something to do with that....
  • Rocky52985
    Rocky52985 Posts: 3 Member
    I've also been having the same problem, so I've started adding in a whey protein shake. I'm still coming in under my protein, but it's been better and not as much of a deficit in that department.
  • momasox
    momasox Posts: 158 Member
    Protein shakes help me a lot. Eggs, cheese, STEAK mmmm.
  • sammama5
    sammama5 Posts: 92 Member
    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.
    ^^this^^
    I was wondering how you adjusted your goals because it does seem like a really high goal for protein. Did MFP calculate that, or did you do it manually. If you can't realistically attain the 131, what good is there in having it set that high?
  • vtleo82
    vtleo82 Posts: 5
    Seriously consider adding a good meal replacement shake! I am on a wonderful program. Always hit my protein numbers and never feel hungry! I'd be happy to talk more with you. I am a health coach and helping people like you is what I love to do! I have the tools if you would like my help! :happy:
  • AliceDark
    AliceDark Posts: 3,886 Member
    It looks like you're doing okay with your lunches and dinners, but you're not prioritizing protein when it comes to your breakfasts and snacks. Everyone else has given you some good ideas, so you just need to start building your breakfasts and snacks around good protein sources.

    Where did you get your macro distribution?
  • kahlonsa
    kahlonsa Posts: 3 Member
    Be really, really careful with protein powders/bars. Most of them are really hard for your body to digest and are often processed and heated to the point where thy are denatured, but there are more and more clean and cold-pressed proteins that are easier for your body to digest/recognize as a viable protein available on the market.

    I personally go with Sunwarrior Natural flavor protein powder, and after my run in the mornings, I put one scoop of it in a smoothie with the following:

    1/2 cup low fat kefir
    1/2 cup Original Unsweetened Almond Breeze
    1 tbsp unsalted almond butter
    1 tbsp chia seeds
    1/2 tbsp flax seed meal
    1/2 tbsp hemp seeds
    1/2 packet of unsweetened Carnation Breakfast Mix
    1/2 banana
    1/2 cup of ice

    It's really, really good, and I look forward to it every morning.
    This way, I get 47 grams of protein in my breakfast with around 400 calories and around 40 carbs (most of the carbs being from the banana).
  • Shuuma
    Shuuma Posts: 465 Member
    Cottage Cheese
    Greek Yogurt (my fave is Oikos)
    Chicken (I cook an entire bag of frozen tenderloins in the crock pot, shred it, add bbq sauce or whatever and eat on it all week)
    Fish (Frozen tilapia cooks in 5 minutes frozen -> done)
    I also add whey protein shake after I work out to boost my protein.
    Peanut butter has a little
    Peas have surprising amounts of protein.
    Tuna (don't go bonkers on the tuna because it's higher in mercury)
    Almonds
    ETA: Yikes! EGGS. I eat a couple scrambled eggs or hardboiled eggs a day, most days. Good protein and fats source.

    Those are what get me through. Almond milk has a bit, too!
  • amejia79
    amejia79 Posts: 8
    Unflavored Whey Protein Isolate
  • Shauneerae21
    Shauneerae21 Posts: 17
    Eggs, Greek yogurt, chicken, beans, and tuna have all become a part of my diet to help me boost my protein. Chicken and tuna are great because you can make so many things with them!! Also, mix in some fruit and drizzle some honey on plain Greek yogurt, yummmmmm!
  • meganfoster12
    meganfoster12 Posts: 411 Member
    I like protein shakes and my favourite is:

    1 cup of milk
    1.5 scoops of whey isolate chocolate
    1tbsp of flaxseed
    2 tbsp. of peanut butter
    ice

    Blend and enjoy!

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