How can I get more Protein?

keiraev

I never seem to hit my protein goal which is quite high - 106g.

I KNOW that eating more of it keeps me fuller for longer but I just don't know how to get it in there without going over my calorie allowance (1410 a day).

I would be happy just to hit 100g of protein every day.

I have started buying bars but they are so expensive- please look at my diary and feel free to make suggestions.

I usually exercise at least times a week by the way, just this week I am having a 3 day break due to work etc

Thanks!

TavistockToad

Bump to get some tips! x

alexfaty

Bump, I need some ideas on this one too.....

bsgillkc

Excellent sources of low-cal protein include fish/seafood, greek yogurt, beans, and lentils. Good luck!

erickirb

Protein powder
protein bars
Greek Yogurt
cottage cheese
low fat cheeses
low fat milk
Edamame
Tofu
Tempeh
legumes
lean meats
eggs
egg whites
etc.

Scarlett_S

Greek yogurt with almonds added. Egg whites with ham and veggies in the morning. Lots of chicken breast with a little cheese. Hard boiled eggs.

I aim for 25-30 grams of protein per meal and then if I am short, I add a protein shake at the end of the day with some ice and frozen fruit in it.

fbmandy55

Bump

Aussie4870

egg whites are full of protein and very few calories...

as is white meat chicken with no skin...i love to just bake a few chicken breasts at the start of the week and then pull them apart and put in a container in the fridge for a snack wrapped in some lettuce with some other vegies and a little spicy mustard...

protein shakes are always goood...i love Myoplex Lite...the ready to drink ones are only 170 calories and are not expensive if you get them online...

tuna is also a good source of protein...not too many calories wrapped in some whole wheat flat bread with some salad...

Scarlett_S

Oh, and SUSHI! The ahi tuna and spicy tuna rolls can have up to 40 grams of protein each and are delicious. Add a side of edamame.

chocolateandvodka

oh i can think of a few creative ways....

engineman312

i'm a big fan of a fruit smoothie with a scoop of protein powder after my work outs. post-work out i'm not hungry for solids, but i'm definetly thirsty!

Scarlett_S

One more thing - there is also unflavored protein powder you can add to yogurt and soups and such. Its a good boost.

billsica

nuts

lucyhoneychurch

A protein list:
Yogurt
Beef
Chicken
Pork
Fish
Tofu
Quinoa
Eggs
Cottage Cheese
Nuts
Peanut Butter
Beans
Broccoli
Asparagus

What I've been doing is eating some low-sodium sausage links, protein bars, and fortified cereals like the Kashi brand. Protein is a tough one, but certainly manageable. I hope to improve in this area, while keeping the sodium down as well. Good luck!

Miss_Chievous_wechange

oh i can think of a few creative ways....

I've heard great things about nut butter and the protein it contains.

Teliooo

I eat turkey to up mine and I have a protein shake after working out. I also eat almonds. x

engineman312

nuts

:giggity:

seastreifel

I add a side of egg whites to some of my meals to boost my protein. And I've found greek yogurt, Liberte Plain Fat Free to be an excellent source of protein- you just need to add things to it so it tastes good
I recommend mixing a tbsp of almond butter into the plain greek yogurt and then add berries- makes for a delicious breakfast, lunch, dinner, or even snack.

Also, I didnt have a chance to look at your diary so I don't know if you eat meat, but adding a cup of chicken breast to a salad is a HUGE boost to your protein and depending on what you put in your salad, the majority of your calories will come from the meat with very few grams of carbs or fat.

Best of luck!

Teliooo

i'm a big fan of a fruit smoothie with a scoop of protein powder after my work outs. post-work out i'm not hungry for solids, but i'm definetly thirsty!

Defo, I had a yummy one today.

I always add a banana and either strawberries/blackberries or some pure fruit, no added sugar jam. Today I added peanut butter as well to boost my fat and cals intake.

garymenace

protein shakes, you can get many different kinds so best to shop around. They can be added to yoghurt, cereal or just water/milk good for 26-45g a serving depending on the kind. Protein bars tend to be way more expensive and less filling in my opinion.

Egg white omelette, I use six egg whites and a splash of skimmed milk. (25-30g protein and about 100kcal)

Chicken, turkey and fish (lean cuts of meat) are really good sources of protein as well.

=D good luck

MegSommer

nuts

:giggity:

lol!!!

AdAstra47

I eat 300g protein a day, minimum. Here are my go-to foods:

Snacks: hard-boiled eggs, beef jerky, cheese wedges, cheese cubes, almonds.
Higher-protein veggies: spinach, mushrooms, asparagus.
Some people use beans, lentils, tofu, and/or peanut butter, those are higher-protein, but they have too many carbs for my diet.
My George Foreman grill is a lifesaver: throw on a fish filet, shrimp kabobs, chicken breast, pork chops, or steaks.
Greek yogurt is great, but watch the carbs. If you get plain yogurt you can avoid too many extra sugars, and add your own flavor with a portion of a Crystal Light packet or a scoop of protein powder.
Protein powder is my other lifesaver. I mix a scoop into my drink at every meal & snack. Again, try to find a version that doesn't have too many carbs.

Oh, and ditch the bars! Most of the time, they're just dressed-up candy bars, some of them have more sugars & carbs than I'm allowed to eat in a day! There are much better ways to get your protein.

Good luck!

dsjohndrow

Protein powder
protein bars
Greek Yogurt
cottage cheese
low fat cheeses
low fat milk
Edamame
Tofu
Tempeh
legumes
lean meats
eggs
egg whites
etc.

Love it! I would add some nuts, and definately chic peas and other beans. Best if you cook them and keep the sodium out!

kyle4jem

Fish, fish and more fish

Can't get enough of it and it's packed with essential nutrients, fish-oils etc

Smoked salmon, tuna, haddock, cod, I just lurve FISH :bigsmile:

chocolateandvodka

oh i can think of a few creative ways....

I've heard great things about nut butter and the protein it contains.

i puffy heart you and your secretive references... :smokin:

busymnmom

bumpity bump

atsteele

All great ideas above. I also have trouble getting the protein that I need. I try to plan my day so that I get my protein requirements first, then I try to make sure I get all the calcium sources, and then I add in fruits/veggies and whole grains last. I think if you approach it this way, you'll find it much easier to get the protein that you need. Good luck!!

keiraev

Thanks for all your ideas- I am definitely going to get some greek yoghurt and protein powder.

Have made it to 92g today - without exercise though and I know that goals increase when you exercise and need to take on more calories. I need to start buying chocolate milk again

marianne_s

bump.....