Protein intake...HELP!?

susanb8500

As others have mentioned - eggs! They are cheap and a great source of protein. I like to snack on boiled eggs in addition to having a boiled egg for breakfast. You can also make some low calorie frittatas (loaded with veggies) for dinner or lunch.

I love peanut butter with apples as a snack too. I use a natural peanut butter to cut down on the sugar (ingredients are nuts & salt). The peanut butter has a good amount of protein in it.

I also like smoothies with whey protein - not sure how that works with your intolerances, however.

Do you use any of the alternative flours? I've also used almond flour (expensive!) to make pancakes and cookies. I know rice flour is popular for gluten intolerances, but I don't think it has very much protein. Give almond flour a try if that fits into your dietary requirements.

McLifterPants

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
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
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

These are the non meat forms of protein I know....and to be honest hun you should be getting at least 60 g (or maybe a little more) of protein a day. Especially going to the gym 5 days a week...you need it to help repair your muscles.


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

There is the list for meat.

Thank you for this!! Super helpful to have on hand.

lottycat

Bump. I need to up mine too. thanks for all the help guys x

kellyallday

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
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
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

These are the non meat forms of protein I know....and to be honest hun you should be getting at least 60 g (or maybe a little more) of protein a day. Especially going to the gym 5 days a week...you need it to help repair your muscles.


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

There is the list for meat.

Good list. BUMP

TheOfficialEpic

For me personally, I aim for about 500 grams of protein a day. This comes primarily from the meat of lions and silverback gorillas that I have killed bare-knuckle fighting. I get my remaining grams of protein from my daily meal replacement shake. ;D

casnic25

All of the above comments are great suggestions for sources of protein. I am on the go all the time and drink Bolthouse Soy Protein Chai Tea reduced calories and fat. It is an easy way to ensure I get my protein for the day. Having eggs in the morning is also good. Quinoa is also good. It is a little bland, but you can mix it with curry or hot sauce for a little spice.

rlmadrid

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
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
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

These are the non meat forms of protein I know....and to be honest hun you should be getting at least 60 g (or maybe a little more) of protein a day. Especially going to the gym 5 days a week...you need it to help repair your muscles.


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

There is the list for meat.

I'm quoting both to thank you and have the post shown again. This list is extremely useful!

To OP, 50g of protein could work for an extremely sedentary lifestyle. You say you work out 5 days a week, so you are constantly pushing the limits of your muscles, and the joints they support. Muscles need protein to rebuild, that's a known fact. In addition to all the useful comments here, please feel free to look at my diary. I try hard to keep my protein intake high, and to be honest... you really can't overdose on it. Jumping up to 100g or so will be tricky, start slow. Try to add 10g a week at first, just make sure you eat less fat or carbs to account for the calories being attributed to protein.

It may be good for you to invest in a whey protein supplement. You'd be looking at an average of 25g of protein in about 130 calories. That's a quarter of your goal in an 8 ounce glass. Mix it with milk instead of water and you add another 8g.

SweetT415

Bump!

chocciechip

For me personally, I aim for about 500 grams of protein a day. This comes primarily from the meat of lions and silverback gorillas that I have killed bare-knuckle fighting. I get my remaining grams of protein from my daily meal replacement shake. ;D

hahahahahaha :laugh:

chocciechip

All these suggestions have been really helpful - thank you everyone! you all rock!

to anyone who suggested dairy I'll try non dairy alternatives to those, though to be honest I've been struggling getting used to soya.

For those who've said I can check out their diaries THANK YOU as well it makes a big difference to 'see it' as it were.

I am a biig peanut butter fan, so have read somewhere some recipes about peanut butter cookies/bites that have high protein for snacks.

MizzDoc

bump

mamasmaltz3

Bump

tinksmommy2006

How are things working out for you hun? any luck yet?