Not enough protein

jlepitzki

After looking at my food diary for the past few days, it's looking like I'm not getting enough protein, and even though I am eating gluten-free I am consuming way too many carbs. I need some suggestions to help me get in the right domain. It seems like no matter what I am going way over my calorie allotment. The number I got was 1300 calories a day, which seems nearly impossible to stick with. Despite that I'm consuming over 2000 which is why I'm not losing.... Frustrated.

pucenavel

Chicken Breast
Greek Yogurt
Fresh Grilled Fish with a little lemon, pepper, & olive oil
Peanuts - high in calories, so don't have too many
Egg Whites (I like to make an egg white frittata with veggies on weekend mornings - use leftover veggies from the night before)

pucenavel

whole wheat pasta
tofu
beans
hummus

carrie_eggo

After looking at my food diary for the past few days, it's looking like I'm not getting enough protein, and even though I am eating gluten-free I am consuming way too many carbs. I need some suggestions to help me get in the right domain. It seems like no matter what I am going way over my calorie allotment. The number I got was 1300 calories a day, which seems nearly impossible to stick with. Despite that I'm consuming over 2000 which is why I'm not losing.... Frustrated.

Your protein intake should make up around 20-30% of your total calories. Way more than what MFP recommends, so if you are going by the default settings you should actually get even more protein. Same thing with fat. Then fill in the rest with carbs.


The 1300 calories will be easier to stick with if you increase your protein because it will help keep you feeling more satisfied.

Protein should be the focus of every meal and then fill in around that.

Try things like:
Chicken
Fish
Beef
Eggs
Milk
Cheese
Cottage cheese
Greek yogurt/yogurt

You can always try protein supplement/shake if you have trouble getting enough protein in the foods you are eating.

servilia

After looking at my food diary for the past few days, it's looking like I'm not getting enough protein, and even though I am eating gluten-free I am consuming way too many carbs. I need some suggestions to help me get in the right domain. It seems like no matter what I am going way over my calorie allotment. The number I got was 1300 calories a day, which seems nearly impossible to stick with. Despite that I'm consuming over 2000 which is why I'm not losing.... Frustrated.

Your protein intake should make up around 20-30% of your total calories. Way more than what MFP recommends, so if you are going by the default settings you should actually get even more protein. Same thing with fat. Then fill in the rest with carbs.


The 1300 calories will be easier to stick with if you increase your protein because it will help keep you feeling more satisfied.

Protein should be the focus of every meal and then fill in around that.

Try things like:
Chicken
Fish
Beef
Eggs
Milk
Cheese
Cottage cheese
Greek yogurt/yogurt

You can always try protein supplement/shake if you have trouble getting enough protein in the foods you are eating.

^^ Couldn't have written it better myself!!

carrie_eggo

After looking at my food diary for the past few days, it's looking like I'm not getting enough protein, and even though I am eating gluten-free I am consuming way too many carbs. I need some suggestions to help me get in the right domain. It seems like no matter what I am going way over my calorie allotment. The number I got was 1300 calories a day, which seems nearly impossible to stick with. Despite that I'm consuming over 2000 which is why I'm not losing.... Frustrated.

Your protein intake should make up around 20-30% of your total calories. Way more than what MFP recommends, so if you are going by the default settings you should actually get even more protein. Same thing with fat. Then fill in the rest with carbs.


The 1300 calories will be easier to stick with if you increase your protein because it will help keep you feeling more satisfied.

Protein should be the focus of every meal and then fill in around that.

Try things like:
Chicken
Fish
Beef
Eggs
Milk
Cheese
Cottage cheese
Greek yogurt/yogurt

You can always try protein supplement/shake if you have trouble getting enough protein in the foods you are eating.

^^ Couldn't have written it better myself!!

Thanks....and I thought of you when I excluded the nuts!

ahamm002

After looking at my food diary for the past few days, it's looking like I'm not getting enough protein, and even though I am eating gluten-free I am consuming way too many carbs. I need some suggestions to help me get in the right domain. It seems like no matter what I am going way over my calorie allotment. The number I got was 1300 calories a day, which seems nearly impossible to stick with. Despite that I'm consuming over 2000 which is why I'm not losing.... Frustrated.

Don't be afraid of eating meat! I definitely agree with the above posters about meat, greek yogurt, and other types of dairy. Although I'm not sure why they said to avoid nuts? Some nuts are decent sources of protein and they're pretty healthy in general as far as I know. They do have some anti-nutrients but overall the pro's outweigh the cons.

carrie_eggo

After looking at my food diary for the past few days, it's looking like I'm not getting enough protein, and even though I am eating gluten-free I am consuming way too many carbs. I need some suggestions to help me get in the right domain. It seems like no matter what I am going way over my calorie allotment. The number I got was 1300 calories a day, which seems nearly impossible to stick with. Despite that I'm consuming over 2000 which is why I'm not losing.... Frustrated.

Don't be afraid of eating meat! I definitely agree with the above posters about meat, greek yogurt, and other types of dairy. Although I'm not sure why they said to avoid nuts? Some nuts are decent sources of protein and they're pretty healthy in general as far as I know. They do have some anti-nutrients but overall the pro's outweigh the cons.

Nuts are fine. They're just so calorie dense for the amount of protein you get. You can get a lot more protein for less calories with the other choices.

HealthyAcademic

I add Garden of Life RAW protein powder to things. It's GF, vegan, and soy-free.

ladykate7

I'm in the same boat, need to up my protein intake. I'm sooooo tired of cottage cheese! blechk

EuroDriver12

Chicken Breast
Greek Yogurt
Fresh Grilled Fish with a little lemon, pepper, & olive oil
Peanuts - high in calories, so don't have too many
Egg Whites (I like to make an egg white frittata with veggies on weekend mornings - use leftover veggies from the night before)

all good sources!!!! theres no excuse why you would be low on protein! ur healthy foods should include all the things above!

ladykate7

I feel uncomfortably full after more than 30g of protein in one sitting. Same feeling with protein powders that give over 30g in one giant whollop.

Is that something my body will adjust to?

I changed the settings on my MFP to be 40% carb, 30% protein, 30% fat. It's saying 113g Protein a day, for 5'6 150lbs. I have to mega-meal plan to hit that.

EuroDriver12

I feel uncomfortably full after more than 30g of protein in one sitting. Same feeling with protein powders that give over 30g in one giant whollop.

Is that something my body will adjust to?

if you train proper ur body will crave it as it needs it to repair itself... for me i can be hungry stuff my face with some crappy foods n then ill be starving in about 20-30min because i didnt get my proteins...

ogosun

After looking at my food diary for the past few days, it's looking like I'm not getting enough protein, and even though I am eating gluten-free I am consuming way too many carbs. I need some suggestions to help me get in the right domain. It seems like no matter what I am going way over my calorie allotment. The number I got was 1300 calories a day, which seems nearly impossible to stick with. Despite that I'm consuming over 2000 which is why I'm not losing.... Frustrated.

try the Brand Omega pumpkin protein powder... i use it and its great...

ladykate7

I'm pulling away from the OP a bit on this one, but I workout at night after work and am generally not hungry right away after a workout, but I make myself have something within an hour of being done. Somewhere along the way I heard that's a big deal.

If that something is high carb with less than 7g protein am I shooting myself in the foot by not grabbing a high protein item instead?

The next big influx of protein is the next morning, and that's only if I have a protein shake instead of oatmeal.

jlepitzki

Thank you for all of your responses! I do typically eat a lot of meat and have been incorporating a protein shake (Shakeology) for breakfast. The only place I have to shop locally is Wal Mart and all of the protein powders I have found on their shelves contain creatine, which I am trying to avoid since I'm still nursing my youngest.

I'm going grocery shopping today and will pick up some Greek yogurt! I love it and don't know why it didn't occur to me to put it into the rotation.

This might seem like a stupid question, but are there any fruits/veggies that are high in protein?

servilia

I'm in the same boat, need to up my protein intake. I'm sooooo tired of cottage cheese! blechk

Have you tried DRY PRESSED cottage cheese? Much better than the normal cottage cheese. It's dry and has a texture similar to feta cheese instead of the sloppy regular cottage cheese.

mommyJto3

Thank you for all of your responses! I do typically eat a lot of meat and have been incorporating a protein shake (Shakeology) for breakfast. The only place I have to shop locally is Wal Mart and all of the protein powders I have found on their shelves contain creatine, which I am trying to avoid since I'm still nursing my youngest.

I'm going grocery shopping today and will pick up some Greek yogurt! I love it and don't know why it didn't occur to me to put it into the rotation.

This might seem like a stupid question, but are there any fruits/veggies that are high in protein?

i wouldnt consider Shakeology a protein shake, because it has the same amount of carbs then it does protein. Its more as a meal replacement shake.

Beans, cauliflower, broccoli, and asparagus are all good protein veggies.

also try your local GNC or Vitamin Shoppe for protein powder. Some brands arent overpriced like you would think.

Unknown

This content has been removed.

myak623

You can try substituting quinoa for rice. It has a higher source of protein in it.

jacksonpt

After looking at my food diary for the past few days, it's looking like I'm not getting enough protein, and even though I am eating gluten-free I am consuming way too many carbs. I need some suggestions to help me get in the right domain. It seems like no matter what I am going way over my calorie allotment. The number I got was 1300 calories a day, which seems nearly impossible to stick with. Despite that I'm consuming over 2000 which is why I'm not losing.... Frustrated.

Your protein intake should make up around 20-30% of your total calories. Way more than what MFP recommends, so if you are going by the default settings you should actually get even more protein. Same thing with fat. Then fill in the rest with carbs.


The 1300 calories will be easier to stick with if you increase your protein because it will help keep you feeling more satisfied.

Protein should be the focus of every meal and then fill in around that.

Try things like:
Chicken
Fish
Beef
Eggs
Milk
Cheese
Cottage cheese
Greek yogurt/yogurt

You can always try protein supplement/shake if you have trouble getting enough protein in the foods you are eating.

werd yo!

Hmrjmr1

After looking at my food diary for the past few days, it's looking like I'm not getting enough protein, and even though I am eating gluten-free I am consuming way too many carbs. I need some suggestions to help me get in the right domain. It seems like no matter what I am going way over my calorie allotment. The number I got was 1300 calories a day, which seems nearly impossible to stick with. Despite that I'm consuming over 2000 which is why I'm not losing.... Frustrated.

Your protein intake should make up around 20-30% of your total calories. Way more than what MFP recommends, so if you are going by the default settings you should actually get even more protein. Same thing with fat. Then fill in the rest with carbs.


The 1300 calories will be easier to stick with if you increase your protein because it will help keep you feeling more satisfied.

Protein should be the focus of every meal and then fill in around that.

Try things like:
Chicken
Fish
Beef
Eggs
Milk
Cheese
Cottage cheese
Greek yogurt/yogurt

You can always try protein supplement/shake if you have trouble getting enough protein in the foods you are eating.

^^ Couldn't have written it better myself!!

Dittos on all the above except you might look at turkey as well, there are now a lot of turkey products that can sub for beef or pork, with a lot less fat.

jlepitzki

*plays TAPS in honor of the memory of binary_jester and his normal comments to these type of threads*

Sorry? Not sure what's wrong with asking a nutrition question in a nutrition forum? :huh:

So if I'm subbing a shakeology in lieu of what I usually eat for breakfast (toast with butter and peanut butter:blushing: ) I could still take a protein shake at some point during the day?

I got some greek yogurt, but it's pretty high in sugars. I think I'm going to be making my own yogurt and straining it from now on!

jlepitzki

Can someone message me some protein brands that are gluten free? Or post them here if that's allowed. Thanks!

jmehere

I'm using biochem vanilla whey right now. But usually, I just use Bob's Red Mill whey... much cheaper. I mix together a teaspoon of cocoa powder, a teaspoon of sugar (or half a tablespoon of agave), and some instant coffee (instant dandelion coffee replacement, for me) in a small bit of hot water. Mix it up then add your way, then milk on top of that.
Other ways I get plenty of protein being a vegetarian: edamame, lentils, beans, cottage cheese, yogurt. I'm wondering if you aren't having a hard time getting enough protein because gluten contains a lot of protein. I eat a fair amount of whole grain breads and get a lot of protein from that. It sucks that you have to avoid it.
Are you getting your daily requirement of protein? If you are, I wouldn't worry too much. I think that people get a little crazy about the protein like it's a magic fix, and really your body can only actually process so much at a time. If you worried that the proportion of protein to carb is keeping you from losing, it not as big a deal as just staying within your calorie guidelines. Unless you have health issues keeping you from losing. I find that I must have at least 1700 calories a day most days. I bring my net down by making sure I get plenty of exercise (especially on my lower cal days, I do a stagger schedule).

servilia

I got some greek yogurt, but it's pretty high in sugars. I think I'm going to be making my own yogurt and straining it from now on!

Was it a flavoured one? Plain greek yogurt should not have high sugars..