Getting Enough Protein

slammy1079

Hey all,

I'm trying to up my protein but having a hard time. I eat meat, but don't like to eat it every day. In search of other ways to get in more protein! I do make protein shakes sometimes, but again, I don't like having them every day, much less two or more times a day!

Thanks!

Zylayna

I was just searching on google for High protein sources because I'm still having trouble meeting my macros. Here's a pretty good list that I've come across. However, I am finding though that in order to meet my protein (especially on workout days) I will just have to start drinking 1 or 2 protein shakes a day even though I happen to be a person who loves to eat meat, nuts etc. It's hard to make that protein adjustment and sometimes you just have to supplement at first.

Anyways, here you go - I hope it helps.

Beef

Hamburger patty, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce

Chicken

Chicken breast, 3.5 oz - 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams

Fish

Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can - 40 grams of protein

Pork

Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams

rebekahgo

i'm a huge fan of greek yogurt. i get the fage containers that have 2 cups of yogurt in them. i eat one for breakfast. i put it in a smoothie this morning, but i often put my kashi berry crumble cereal in it and eat it that way. i add in some truvia for sweetness. i take the rest of the container, add some truvia and throw a cup of frozen blueberries in there and take it to work for a snack later on. you stir that up good later after the blueberries have thawed a bit, and you will be amazed at how delicious it is. seriously, my favorite snack. 23 grams of protein per cup. that's a third of my protein for the day.

Zylayna

... 23 grams of protein per cup. that's a third of my protein for the day.

you only need 69 gr/day? I'm trying to hit 165 or more!! Like today, it's at 208 and I still have to walk the dog.....I have mine set to 30% macro and that's what it gives me, (which is basically 1gr/lb plus more for exercise it seems) how do you get away with only 69g? Am I wrong in my calculations?

slammy1079

@jyska - thanks for that! I often make giant lunch salads and today I added chic peas instead of having a side of crackers just to up the protein a bit. Two hard boiled eggs, too. And cottage cheese for a snack and a protein shake for breakfast!

I'm trying not to rely too much on deli turkey even though I love it - too high in sodium.

Greek yogurt is one of my favorite things on the planet! I was just thinking how, four years ago, I found it in NYC and was so jealous that it wasn't readily available where I live in VT. Now, it's not only available but we have our own local manufacturers!

As for amounts - I've heard 1 gram per pound and 1 gram per kilo....it seems to get 30% protein I need more like 1 gram per pound.

Ah well - I'll do what I can, eh?

guava6982

I am from BVT :-) Now living near Boston. I'm not sure how you feel about tofu, but Healthy Living makes amazing flavored baked tofu. They also have the recipes available on their website. This one is my favorite: http://healthylivingmarket.com/recipes/tomato-herb-tofu/. Seitan and tempeh are also both high in protein, although meat pretty much always wins out in the protein competition. I am a vegetarian, and it is really a struggle to get in enough protein. I have my macros set to 30% protein, which is 140g for me. I tend to make protein the first priority, and then build my meal plan around it. Lots of tofu stir-fries, bean chilis, stews with beans and/or seitan, tofu, tempeh, frittatas with veggies and cheese, quinoa in place of rice, sweet potato/veggie hash with fried eggs on top, burritos with black beans and crumbled tofu or TVP (textured vegetable protein), homemade protein bars...the list goes on. Breakfast is often Greek yogurt, although I recently discovered the deliciousness of cooked quinoa with protein powder and a little soymilk added. For lunch, I often make a whole batch of something to bring for the week, like veggie/bean chili, or baked tofu with roasted broccoli and quinoa.

HeidiHoMom

Peanut butter on an apple or banana
cottage cheese mixed into eggs
protein pancakes (my favourite)
almonds

rebekahgo

... 23 grams of protein per cup. that's a third of my protein for the day.

you only need 69 gr/day? I'm trying to hit 165 or more!! Like today, it's at 208 and I still have to walk the dog.....I have mine set to 30% macro and that's what it gives me, (which is basically 1gr/lb plus more for exercise it seems) how do you get away with only 69g? Am I wrong in my calculations?

No, lady!! 23 per cup. I eat at least two cups most days. My protein goal is 147.

Shells06

I am also curious how much protien I should be shooting for each day. Great list jyska, thanks for sharing.

Zylayna

... 23 grams of protein per cup. that's a third of my protein for the day.

you only need 69 gr/day? I'm trying to hit 165 or more!! Like today, it's at 208 and I still have to walk the dog.....I have mine set to 30% macro and that's what it gives me, (which is basically 1gr/lb plus more for exercise it seems) how do you get away with only 69g? Am I wrong in my calculations?

No, lady!! 23 per cup. I eat at least two cups most days. My protein goal is 147.

Haha!! ok! I thought something was wonky there! Perhaps I need to 'read' a little more carefully next time....:blushing:

Does anyone know if we are supposed to eat the additional exercise protein that mfp adds? (my base protein is 165, but if I exercise it adds more....today I need about 222) Or do we just eat the base protein of 1g/lb?

HeidiHoMom

I have a hard enough time getting in my base protein!

mommamuscles

I am not a huge meat eater either but am getting better. I really love greek yogurt and use it in alot of recipes, from breads/desserts/etc to sauces, a sub for sour cream or cream cheese, etc. I also add a scoop of protein powder to oatmeal, smoothies, etc. Jamie Eason has some great recipes on Bodybuilding.com. I make her protein bars ans turkey muffins frequently and they are my go-to snacks. Hope that helps!

knowak82

I was just searching on google for High protein sources because I'm still having trouble meeting my macros. Here's a pretty good list that I've come across. However, I am finding though that in order to meet my protein (especially on workout days) I will just have to start drinking 1 or 2 protein shakes a day even though I happen to be a person who loves to eat meat, nuts etc. It's hard to make that protein adjustment and sometimes you just have to supplement at first.

Anyways, here you go - I hope it helps.

Beef

Hamburger patty, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce

Chicken

Chicken breast, 3.5 oz - 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams

Fish

Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can - 40 grams of protein

Pork

Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy:

Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams

Don't forget TURKEY!!!! Great source of protein...

And, I am only 10 grams away from my daily goal today! First. Time. Ever...I might hit my macros. Whoot Whoot!!!!
:bigsmile: