More Protein

cookc04
cookc04 Posts: 71
edited October 2024 in Food and Nutrition
HI,
I am needing to increase my protein intake.
I'm altenate breakfast between 2 eggs and special K
lunch is usually 100g can of tuna on toast
i have chicken or fish every dinner

I was doing tofu for snacks but that adds way too many calories for the amount of protein it provides

how can I add protein without adding extra carbs?
Do I have to resort to protein shakes?

Replies

  • karamae
    karamae Posts: 136 Member
    I never wanted to add protein shakes either. But Optimum Nutrition's Chocolate one is great. I mix 1/2 c. nonfat milk, ice and water and blend in a bullet. Tastes like a milkshake! And I'm a PICKY eater. I think it has 24 grams of protein per scoop and is the lowest calorie one I've found. Good luck!
  • krypt5
    krypt5 Posts: 243 Member
    HI,
    I am needing to increase my protein intake.
    I'm altenate breakfast between 2 eggs and special K
    lunch is usually 100g can of tuna on toast
    i have chicken or fish every dinner

    I was doing tofu for snacks but that adds way too many calories for the amount of protein it provides

    how can I add protein without adding extra carbs?
    Do I have to resort to protein shakes?

    Egg whites, cottage cheese.
  • Le_Joy
    Le_Joy Posts: 549 Member
    You have to add calories to add protein. 1 gram of protein = 9 calories.
  • Dayquasar
    Dayquasar Posts: 182 Member
    Beans and Nuts :)
  • cookc04
    cookc04 Posts: 71
    Yes I understand that protein = calories
    I just have been advised by doctors that I need to increase my Protein to Carb ratio.
  • stresco
    stresco Posts: 354 Member
    Gold Standard Whey Protein shakes
  • TheBraveryLover
    TheBraveryLover Posts: 1,217 Member
    Greek yogurt, cheese (for your goals, a lower calorie "light" cheese would be ideal, but beware of the added sodium), and nuts for snacks are a staple for me and I generally tend to have at least 100 grams of protein a day and stay within my calorie count.

    And I've never had a protein shake before.

    Oh and if you have more egg whites in your day, you'd improve your protein to calorie ratio tremendously. 17 cals per 4 grams of protein isn't too shabby! :wink:
  • cookc04
    cookc04 Posts: 71
    Yeah i thought greek yoghurt would be good but has heaps of carbs.
    I do have lots of Nuts already and make a great chopped nuts & eggwhite 'bites'
    Don't you feel guilty about wasting the yolk of the egg?
  • TheBraveryLover
    TheBraveryLover Posts: 1,217 Member
    Yeah i thought greek yoghurt would be good but has heaps of carbs.
    I do have lots of Nuts already and make a great chopped nuts & eggwhite 'bites'
    Don't you feel guilty about wasting the yolk of the egg?

    Not sure what Greek yogurt you have available near you but the kind I buy has only 7 carbs, 90 calories and 15 grams of protein. It's also plain, though.

    No I don't feel guilty about wasting the yolk as I don't like the taste of yolk, but if your goal is to keep your calories low, and your protein high, egg whites would help that.
  • justinvarg01
    justinvarg01 Posts: 5
    Smoked fish with breakfast. Low in cals and loaded with quality protein and Omega 3 oils
  • cookc04
    cookc04 Posts: 71
    yeah all the greek yogurts I have are (g Protein)=(g of Carb). which is better than other yogurts but still not helping my ratio.

    Hmm smoked fish for breakfast - hope I don't get gout. but I think I could do that. Had fish for dinner and that was pretty good.
  • Taly7
    Taly7 Posts: 3
    I have a scoop of Protein powder on my oats in the morning - 30g of extra protein, and chocolate oats! lol
  • PBJunky
    PBJunky Posts: 737 Member
    You have to add calories to add protein. 1 gram of protein = 9 calories.

    Uhm no!

    1 gram of Protein = 4 Calories
    1 gram of Carbs = 4 Calories
    1 gram of Fat = 9 Calories

    Eat nuts, peanut butter, cottage cheese, greek yoghurt, protein shakes, quinoa....
  • Lift_hard_eat_big
    Lift_hard_eat_big Posts: 2,278 Member
    You have to add calories to add protein. 1 gram of protein = 9 calories.

    Uhm no!

    1 gram of Protein = 4 Calories
    1 gram of Carbs = 4 Calories
    1 gram of Fat = 9 Calories

    Eat nuts, peanut butter, cottage cheese, greek yoghurt, protein shakes, quinoa....

    Don't forget alcohol = 7 calories/gram
  • AlwaysWanderer
    AlwaysWanderer Posts: 641 Member
    All of the above, also try cold chicken/turkey as a snack. Skip potatoes/rice/pasta from your dinner and replace with lean protein & veg. I ususlly meet my goal of 120g of protein a day by doing that (1300 cals, 100g of carbs).
  • morganadk2_deleted
    morganadk2_deleted Posts: 1,696 Member
    hemp seed ! very tasty high in protien ,also lentils, chickpeas

    Linwoods - Shelled Hemp Seed, 15 g = 89Cals, 1carbs, 5 protien, 7fat .
  • cookc04
    cookc04 Posts: 71
    Yeah gave up potatoes and rice and pasta for dinner almost a year ago.
    Can't have too much 'sandwich meats' because of the preservatives, but I do tinned tuna for lunch and if I have left over meat from night previous might have that also.
    I think I'm going to give up and just resort to protein shake.
  • CMmrsfloyd
    CMmrsfloyd Posts: 2,380 Member
    I make a chicken salad that uses greek yogurt, dijon, grapes, and apple that has 21g protein and only 8 carbs. Great as a snack or as part of a meal. Of course it's a lot more carbs if you make it a sandwich, but you can eat it straight from the bowl or with lettuce too to keep the carbs down. (2 x 4.5 oz cans chicken - drained, 1 small apple cored & chopped, 20 grapes chopped, 3 tbsp plain greek yogurt, 3 tbsp dijon mustard - makes 3 servings at about 143 calories each, 21g protein, 8 carbs). You could add cheese to just about any meal for a little extra protein. Hardboiled eggs are great in salad, as is chicken.

    I can't 'give up' pasta and rice, however I've learned to have less of it and more of the protein and veg. Still get to enjoy the pasta with a little less on the plate. Really tough since I'm a huge pasta lover. :-)
  • MikeDailyIntake
    MikeDailyIntake Posts: 133
    Protein shakes are the way to go if you want easy, try to get a whey isolate protein shake instead of your normal protein shakes, isolate has less cholesterol with still the same grams of protein.
  • emandbensmom
    emandbensmom Posts: 27
    I add half a scoop of Gold Standard Whey Protein and 2 TB PB2 to my plain 3/4 cup Chobani or Fage Greek yogurt. I eat this almost every day. 34g protein to just 13-14g carbs and only 200-210 kcal and 3g fat. Plus, it's delicious, especially if you add in a couple of Splendas or Truvias, whichever is your choice.
  • vs1023
    vs1023 Posts: 417 Member
    The yolk of the egg has an amazing amount of B vitamins - I would eat the yolk. I think it's a pretty common nutrition myth that you shouldn't eat it.

    Protein - eggs, hard boiled eggs, almond butter, cottage cheese, 0% greek yogurts, lean meats of course, fish. I use Jay Robb Whey Protein because it doesn't have antibiotics, hormones, etc. It does have stevia in the flavored ones.
  • TheBraveryLover
    TheBraveryLover Posts: 1,217 Member
    The yolk of the egg has an amazing amount of B vitamins - I would eat the yolk. I think it's a pretty common nutrition myth that you shouldn't eat it.

    No one said she shouldn't eat the yolk because of bad nutrition. She asked for ways to increase protein while limiting her calories. Egg whites will help her accomplish that.
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