Tips for increasing protein in my diet

MrsWibbly

My first thoughts are to increase what I like while minimising what isn't so good for me, so I made a list of all of the major protein in my diet recently and sorted two lists:

TOP 4: Chicken Breast, Turkey Breast, Pork Loin Chop, Lean Beef

MINIMISE: Bacon, Cheddar, Eggs, Salmon

The minimise list are all high in fat. The bacon and cheddar could be removed but I love them too much and if I deprive myself completely I crave them, so maybe a limit of 50g half fat cheddar (or any other hard cheese) in one week, and a similar limit on bacon while making sure I pick the leanest option when shopping. Eggs and Salmon are both good, just in moderation. If I can stick to only having one item off the minimise list a day they hopefully I won't get into trouble!

Can anyone suggest anything I could add? I do like my beans and pulses so I am also trying to eat more of them.

I am finding it hard to get enough protein without eating a lot of white meat with every meal!

Any advice would be gratefully received.

mmuzzatti

bump

usmcmp

The fat from eggs is good fat, don't minimize eggs. If you are really concerned with them then try 2 egg whites and 1 whole egg. Try adding a protein supplement as a snack or post workout drink.

CakeFit21

Eggs and salmon should be in the top list, IMO. Also, there are many other types of fish and shellfish that you can add. There is also nothing wrong with chicken and turkey thighs.

warmachinejt

fat isn't bad for you get that out of your head, even saturated fat is required by the body but in small amounts.
I recommend tuna which is cheap and chicken breasts. Yes, you're gonna get bored but that's how protein is. Unless you like cooking, then you might get creative with the chicken lol
And yea how could i forget whey protein duh! With plenty of skim milk

NineInchGirl

Wuhh??? No way dude! Eggs are EGGCELENT for you!! Its good fat and great protein! Salmon and any kind of fish too!
Its not true that you should only eat chicken and turkey for god sakes. protein is protein! Even extra lean pork is low cal and yummy! Btw, theres nothing wrong with a lil animal fat.

lmr9

These are my "go to" lean proteins...

egg whites
fat free greek yogurt
hummus
almonds and almond butter
chicken breast
turkey breast
tuna, salmon, other fish, shrimp
lean pork
protein powder - as a drink or mixed into oatmeal

JamesonsMommy

edamame

Lori7

Tuna, Ground Turkey, liquid egg whites with one whole egg, chicken, Salmon, Lean cut of Steak. :happy:

NineInchGirl

Ps: FOOD FOR THOUGHT: FAT feeds your brain! Go 100% lean (which is practically impossible anyway) and you'd be brain dead.

nuts and natural nut butter which are a great source of protein and FAT are great for you
theres greek yogurt but i stay away from dairy (personal choice)
theres lots of veggies that are an excellent source of protein and legumes too.
Hope it helps

MrsWibbly

Thanks for all your suggestions - please keep them coming!!

Not talking about 100% lean, I would just rather get my fats from better quality sources than bacon and cheese fat! I love nuts but could quite easily eat 1000 calories at a time so I have to limit myself to 10-15g a day.

As for Salmon and Eggs - minimise, is minimise for me not eliminate! My only limit is no more than one portion from my 'minimise' group per day so in theory I could have eggs four times a week and salmon three times if I don't have any bacon or cheese! It just means no bacon and cheese omlettes.

Protein powder is something I have considered but I hate shakes so thanks for the idea of putting it in oatmeal (my staple breakfast during the winter!). I guess you could also mix it in with other stuff too like a yoghurt.

Any other ideas of what I could mix it into would be great.

Also - can you cook with it?

And any recommendations of a good protein powder (whey vs soya???) that does not have any added flavours (something thats readily available in the UK please)

Thanks everyone so far :happy:

HMonsterX

Why the fascination with chicken BREAST? Why not chicken leg? It's actually got flavour in it!

trelm249

Add me to the list of pro eggs and salmon. They are not a source of substantial saturated fats and are a great source of energy as well as metabolizing building blocks.

Upping the protein is not that hard if you aren't opposed to animal sources, which looking at your list, is not the issue. I get protein in all my meals throughout the days, including snacks.

It's OK for 25 to 30 percent of your caloric intake is natural organic fats. The big gotcha is when that comes from hydrogenated or partially hydrogenated manufactured crap.

warmachinejt

do not ever go with soy protein ever ever ever look for articles on whey vs soy.

MrsWibbly

Having done a little more research - any opinions on Maxitone Definity Natural?

ahavoc

Jerky. Beef, turkey or buffalo. No fat, low cal, great snack, high protein.

Tangerine302

Just looking at what I had for lunch. 32 for today- homemade lasagna was 24, ae yogurt 8.
Dinner was 47- Ribeye 39 and ae yogurt 8.

I put chicken in a lot of recipes too!

CarlydogsMom

Shrimp! Low cal and good protein.

MrsWibbly

On the stats Chicken breast is the best option but only by a tiny margin, I do also eat chicken and turkey thigh and leg meat, in fact I will eat pretty much anything!! I usually buy skinless chicken (breast or thigh) as the skin, nicely roasted and crisp is a weakness and I can happily eat all the skin off a whole roast chicken or turkey - not great for my calorie intake!

MrsWibbly

do not ever go with soy protein ever ever ever look for articles on whey vs soy.

I looked and found this

http://www.bodybuilding.com/fun/drobson71.htm

- which completely contradicts what you are saying

Can you give some examples?

NineInchGirl

Wow. I eat eggs DAILY and there's days I can eat 5 of em and I'm healthy as a horse!
...i do agree that ppl have to be careful with nuts and nut butters especially if you have no self control around em

Oh and SOY is bad for you. Look it up, ppl drink gallons or soy milk and all that crap.. Soy is okay in small amounts and it has to me fermented 1st. Drink almond milk. And if you must, do whey protein powders. Soy in infested with hormones and junk • no bueno!

dcjackson50

I have similar likes, but also get protein and healthy fat from hummus and cottage cheese. Remember you can always add powdered protein or shakes to your diet
One more thing, Hummus is awesome for dipping baby carrots ...celery ...or peppers in

trelm249

For those who are nutrition nerds or wondering about protein supplements, this may be of interest.
http://www.nutritionexpress.com/article+index/authors/jeff+s+volek+phd+rd/showarticle.aspx?articleid=1486

lmr9

My trainer suggested whey protein. I try not to make it a staple of my daily diet, just throw it in on days that I don't get enough protein from whole foods. I've never mixed it into anything other than oatmeal, but I'm sure it's possible...