quick and easy high protien meals/low in cals

ninav1980

So, I am attempting to add more protein to my diet but I need some ideas. QUICK ideas preferably without a whole lot of ingredients.

So far all I got is chicken, baked chicken and more baked chicken, lol


Thanks in advance!!

Acg67

So, I am attempting to add more protein to my diet but I need some ideas. QUICK ideas preferably without a whole lot of ingredients.

So far all I got is chicken, baked chicken and more baked chicken, lol


Thanks in advance!!

Heat cast iron pan, add ribeye, sear, baste with butter and aromatics, rest steak

sfbaumgarten

Turkey & cheese omelet is my fav lately...

Don't know how much protein you're trying to get, but I typically get 90-100+ daily and my diary is open. Feel free to snoop for ideas.

DWBalboa

Fish with sauteed spinach.

ninav1980

trainer is telling me I need around 125g. I looked at my history and I am averaging 60-80 daily. I think I can add an easy 20 by drinking a protein shake for breakfast instead of my bfast bar that only provides a measly 2g's. But that still wont get me where I need to be.

for reference, 133 lbs, 5'1,

ninav1980

Turkey & cheese omelet is my fav lately...

Don't know how much protein you're trying to get, but I typically get 90-100+ daily and my diary is open. Feel free to snoop for ideas.

Thanks! your numbers are close to mine
going to check it out

justcat206

We love cooking eggs like a thin omelet and then rolling them up with lunchmeat (the nitrate free kind) inside as a quick breakfast to go. I also make a lot of juevos rancheros (eggs with beans and healthy avocado fat is really filling). I sprinkle hemp powder in all the things I bake for a wee bit more protein. And I eat a ton of lean ground turkey, which I tend to pre-cook (some crumbled to add to sauces, stews and pizzas, some baked up into a bunch of little burgers to have with fresh veggies for a quick meal). Salmon bakes in about 15 minutes (I toss mine in a pan with white wine and lemon pepper).

katematt313

Shrimp cocktail. Yum.

MomforNoah

I use hard boiled egg whites as snacks and in my salads for extra protein. I use shakes too as snacks with 25g of protein in them

DWBalboa

trainer is telling me I need around 125g. I looked at my history and I am averaging 60-80 daily. I think I can add an easy 20 by drinking a protein shake for breakfast instead of my bfast bar that only provides a measly 2g's. But that still wont get me where I need to be.

for reference, 133 lbs, 5'1,

Unless you’re lifting to bulk up that seems a little high given your body weight. What are your goals?

_lyndseybrooke_

What does "low in cals" mean? Under 700 calories? 500? 300?

motivatedmartha

I just stir fried (non stick pan and 0.5 tbs olive oil) 180g king prawns with chillis, mushrooms and loads of diff veggies - I added some precooked orzo to mine as I didn't mind some extra carbs. Yum!

ninav1980

trainer is telling me I need around 125g. I looked at my history and I am averaging 60-80 daily. I think I can add an easy 20 by drinking a protein shake for breakfast instead of my bfast bar that only provides a measly 2g's. But that still wont get me where I need to be.

for reference, 133 lbs, 5'1,

Unless you’re lifting to bulk up that seems a little high given your body weight. What are your goals?

I just want to lose weight. But my trainer has me freaked out. He has basically told me that everything I do in the gym is wasted unless I eat "x" amount of protein. I completely understand his reasoning. Protein builds muscle which then in turn burns fat easier. He actually kind of annoyed me when he said that because I find it absurd that absolutely nothing I do makes a difference UNLESS I eat said amount of protein. I know it will speed things along, but I am fine with losing at my pace. I wont be skinny fat either, because its not my body type to be so. With that being said, he does have me freaked out which is why I am considering the protein, lol.

Here is my workout schedule for this week

Monday-Personal Trainer-1 hr, plus 3 mile run
Tuesday-run 5miles
Wednesday-Personal Trainer-1 hr plus 3 mile run
Thursday-Bootcamp-1 hr
Friday-run 5 miles

If anyone has any suggestions for protein intake, please chime in!

auddii

Here's a good list of protein sources and their nutritional values:
http://www.myfitnesspal.com/topics/show/926789-protein-sources

I also get between 130-170g of protein a day (usually), so feel free to look through my diary. I do eat a fair amount of chicken, mostly because I cook it in huge batches.

bravid98

- Tuna (in water) w/out mayo (100 cals / 22 g protein)
- Soy nuts (130 cals / 10 g protein per 1/4 cup)
- 0% greek yogurt ( 100 cals, 18 g protein)
- Pure Protein Bars (200 cals / 20 g protein)
- Hard Boiled Egg (70 cals / 6 g protein)

ninav1980

What does "low in cals" mean? Under 700 calories? 500? 300?

thats a good question. I guess low can mean different things to different people

my daily goals are 1400.... so breakfast is usually no more than 200 cals, lunch no more than 500, dinner 500-600, snacks 100-200 cals......

DWBalboa

I’m no trainer so maybe I’m way of point here and perhaps I really need to amp up my intake but I keep my macro’s at 40/35/25 (Carbs/Protein/Fat) and I usually keep well within my daily goals and that’s with a 1600 calorie goal. Of course by the time I add in my exercise calories I end up between 2200-2600 calories which I don’t usually even come close to that, I may get as many as 2200 calories. My CW is 201 and I’ll end up with around 150 grams of protein on a good day.
With all that said I am mainly trying to lose weight and tone up and so far I’m doing that rather well. Perhaps if I was trying to bulk up I would need more protein but let’s face it, I’m already too bulky that’s why I’m trying to lose weight.
It sounds like you have plenty of good idea’s now so good luck.

weathergiiirl

When I'm trying to be super quick, I'll just George Foreman some thin-cut steak seasoned with pepper and spices, then cover it with chunks of avocado and tomato. Never gets old to me.

Tonight I'm having creamy tomato baked chicken, BUT, it sounds delicious and super simple!
*From Pinterest:
In an ovenproof skillet or Dutch oven (sorry photo does not show either), brown 3 to 4 large boneless chicken breasts over high heat in olive oil, about 2 minutes a side. Remove breasts from pan. (They do not have to be cooked through.) Turn down heat to medium-low and add one onion (finely chopped) and 2 cloves garlic (minced). After about 2 minutes, stir in one 15-ounce can chopped tomatoes and simmer for 15 to 20 minutes. Stir in 3-4 tablespoons mascarpone and a handful of roughly chopped basil. Add chicken back to pan, immersing them in sauce. Bake at 350°F for 20 minutes.

Another Pinterest recipe I can't wait to try:
Lemon Herb Steak Foil Packets:
1 thin cut steak (i used rib-eye)
1/2 lemon
1 sprig fresh rosemary
Dried Thyme
Salt (Kosher) & Pepper
Butter & Olive Oil
Heavy Duty Foil – 2 sheets (approx. 12″ x 12″)
Asparagus or your choice of vegetables

Directions:
preheat your grill or heat your coals on your campfire to medium high. on a piece of heavy duty tin foil (approx. 12″ x 12″), lightly coat with olive oil and dot with butter. season both sides of your steak with salt and pepper. place the steak in the center of the foil. sprinkle with thyme, rosemary leaves and a slice of fresh lemon. place fresh vegetables and lemon next to the steak. dot with butter and cover with the second piece of foil over the top. seal each side of the foil shut. once your packets are sealed and marked, place them onto the grill at medium-high heat. grill them for 8-10 minutes (depending on how you prefer your meat), flipping them over halfway through cooking. when they are finished grilling, let stand for 2-3 minutes before you open foil in the middle and enjoy.

YUM

DWBalboa

Something I use to do (Pre-family) when I cooked for myself was in my three layer steamer I would put rice on the bottom, chicken or fish on the middle, broccoli and cauliflower on the top. I would put a little butter and lemon with a few other herbs on top and as it cooked the flavors would drip down to the lower levels and “Oh Momma” would it be right on time! I would switch out the protein source and the veggies as well but rice was a staple for me.

jjplato

Greek yogurt is a great way to add protein. Twice the protein content of regular yogurt. 8 oz = 22g protein. If it's too tart for you and you don't mind a few additional calories, try adding a tablespoon of honey, or fruit, raspberry jam, whatever...

cricket_77

Food prep on the weekends. I always cook my lunches in bulk, put it in bowls/baggies, heat it up and it's ready to eat. Preparation is key for me.

acpgee

People overlook shrimp (prawns) and scallops as a delicious low calorie protein source. If you don't mind that it is processed, crab sticks (surinimi) are a handy portable protein snack and they are only 12-16 calories per stick. Beef jerky as a snack.

I use boiled or poached eggs and no fat greek yoghurt at breakfast.

Any white fish (haddock, cod, etc) is good dredged in a little flour and then pan fried in a scant amount of olive oil. Serve with salsa or chimchurri or salsa verde or anchoiade..

A dead easy chicken salad I like is

http://www.myrecipes.com/recipe/avocado-chicken-salad-50400000120282/

I skip the tortilla chips. A double portion without the chips is about 350 kcals.

shimmergal

bump!

Hiennn

Here are some quick protein ideas:

1% cottage cheese or non fat plain greek yogurt; mix it with PB2, fruit, jam, etc.
frozen chicken tenders
hardboiled eggs
quest bars - cookie dough and chocolate peanut butter are my favorites
smoked salmon (costco - the norweign sliced one)
Bubba's turkey burger (costco - frozen)
salmon patty burger (costco -frozen)

I always keep some frozen chicken tenders on hand, they defrost quickly and with a sprinkle of seasonings like Weber's N'Orleans or Garlic herb, it taste great over a big bowl of mixed greens. Pan fry on medium high for 3 mins a side. Try it with Cardini's light caesar vinaigrette. Try the smoked salmon with some avocado and mixed green. I skip the dressing because the salmon has enough flavor. You can easily make your own lean beef/turkey burgers but a box of Bubba's is cheap and quick. I grill 4 patties at a time and eat it throughout the week.

I have roughly the same stats you do and also have a high protein target. I'm 5'2, currently 116lb but when I started 5-6 weeks ago, I was 123lb and ate my body weight in grams of protein. It made me nervous at first too but protein is satiating and helped me keep muscle mass while cutting body fat. Stick with those macros until you hit a plateau, then adjust by cutting calories from fat or carbs first. At first I had a hard time reaching my protein target so I added Hydrobuilder's Vanilla Bean protein but now I eat mostly leaner meats/cheese for protein and feel fuller, longer.

MrsGreco

trainer is telling me I need around 125g. I looked at my history and I am averaging 60-80 daily. I think I can add an easy 20 by drinking a protein shake for breakfast instead of my bfast bar that only provides a measly 2g's. But that still wont get me where I need to be.

for reference, 133 lbs, 5'1,

I usually snack on turkey breast deli meat for my snack meals (10am & 3pm) For breakfast I have Eggs...two whole, two whites.

I'll also grab a cheddar cheese stick or some sugar-free jerky.

Costco has great premade protein shakes. Premier Protein 160cal, 30g Protein, 3g fat, 5g carb, 1g sugar. These are awesome for your snack meals on the go.

Costco also has cooked frozen chicken breast strips...I add 4oz. of those to a salad or add to a healthy frozen dinner.

(You can also get wild caught salmon, cod, tuna, talapia and other fish...individually packaged from (you guessed it...Costco )

Hope this helps

__hannah_

Bump for ideas!

geebusuk

Lean meat added to whatever lowish calorie stuff you like.

Protein fluff.

Dragonborn79

Almost daily I eat a cup of Greek yogurt (nonfat, no added sugar, the only ingredient is cultured pasteurized grade A nonfat milk), a scoop of high protein, low sugar (<1g) whey isolate, and a couple of tablespoons of Hersey's Special Dark cocoa. This gives me about 55g protein, 270 calories, and 10g sugar. I try to stay under 20g of sugar, so that's unfortunately half my limit, but that's the best I've come up with so far.

jasonrashaad

Tuna Fish Sandwich (kinda sorta)

1 package Albacore tuna in water
3 tbsp roasted red pepper hummus
lemon juice (to taste)
banana peppers (to taste)
Arnold's Whole Wheat Sandwich Thin

Vigorously mix tuna and hummus in a bowl until mixture is smooth and paste-like. Add lemon juice and banana peppers, mix thoroughly. Spoon mixture onto split toasted Sandwich thin and eat open-faced. 370 calories, 39g carbs, 14g fat, 30g protein. Also tasty.

vimox

Then~ tuna in a lettuce wrap. :]

MityMax96

So, I am attempting to add more protein to my diet but I need some ideas. QUICK ideas preferably without a whole lot of ingredients.

So far all I got is chicken, baked chicken and more baked chicken, lol


Thanks in advance!!

Grilled chicken breast.
Egg White omelete
Lean cuts of steak.
Protein poweders

A few things I can think of