Never Enough Protein :(

AimersBee

I try to eat 40% protein, 30% carbs, and 30% fat.

I'm almost always at about 30% protein, 50% carbs, 20% fat.

It's so hard to eat that much protein, thinking I might just buy protein powder.

I eat a lot of cottage cheese, but the only way I can eat cottage cheese is on bread, which then cancels out the protein on the cottage cheese. (even though the bread is weight watchers 50 calories a slice)

I eat my fair share of greek yogurt.

And I eat a lot of meats (eg. chicken, pork). But then for lunch I find myself having a wrap with the chicken, so again it cancels out the protein.


Ughhhh frustrating. lol

amberaz

Even if you are eating carbs with you protein, you are still getting that protein in! It's not getting "cancelled out". You just need to work on balancing your numbers a little more. It's hard to go from eating "whatever, whenever" you want to eating with set nutritional and caloric goals in mind. Try to make small goals and up your protein and decrease your carbs just a little at a time. Maybe try a protein shake in place of another meal or snack some days of the week. Keep trying, and you will get there.

girllovedcupcakes

I eat 40% protein, %40 carbs and %20 fat on the days I eat what I usually do LOL. My diary is open. I find a large chicken breast for dinner does it for me.

girllovedcupcakes

I would also add something with protein for breakfast!

xSCiNTILLATEx79

I have the same problem most of the time almost the same percentages. why can you only have cottage cheese on bread?

Have you tried it with Avocado - I said ewww then I said YUMMM! I just half an avocado then put like 1/2c in the center with a little salt n pepper..delish!

Also Tuna is an excellent source of protein I get the little pouches so its easy no mess, also shrimp. those are some of my goto's

Also I just got some liquid protein called "New Whey" it has 42g for 3.8fl OZ http://www.newwhey.com/ and I love the vanilla protein powders, try adding a scoop or two to your favorite oatmeal its really good!

Adding flax seed to your meals can help boost the protein as well.


Shortcut: An ounce of meat or fish has approximately 7 grams of protein.
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

my source for these : http://lowcarbdiets.about.com/od/whattoeat/a/highproteinfood.htm

AimersBee

awesome thanks for the tips everyone!

and great selection there, thanks for sharing!

Topsking2010

bump

ObtainingBalance

I mix peanut butter with cottage cheese... I'm weird...

Why can't you eat it with anything other than bread... I eat eat alone... or with pepper on it, I'll put it on top of a salad...or baked potato ( i know, I know... a lot of carbs... lol.)

Chicken breast makes a good meal.

Yogurt, cheese... tuna... any meat basically...

Jester522

Nice post scintillate!

Here's a cottage cheese recipe thats my favorite dessert during maintenance (my potion is doubled):
1 scoop chocolate whey
1 cup low fat cottage cheese
1/2 oz walnuts
100g berries - slightly microwaved to release juices

Mix the whey and cottage cheese, add almonds on top with cinnamon and nutmeg, pour berries on top. YUM!

Replace carb calories with protein, just a better move.

txlissa62

I notice that you like to eat oatmeal in the morning, which will add a lot to your carb count. You could substitute two eggs for the oatmeal, and add 21 grams of protein to your count. It will also keep you feeling satisfied longer than carbs will.

tim_w13

bumping for reference. gr8 post . Almost what I was looking for.

aishaarivera

I bought skinny dip noodles and carb smart bread. The noodles have zero carbs, and the bread has 3 carbs, hope that helps.

aishaarivera

great post thanks

aishaarivera

Isn't it safe to stay at about 75 grams of carbs a day?

herrytews

I had the same problem so I found a low carb high protein shake called EvoPro. For a blender full of this, it's 52g of protein but only 4g of carbs. I am now getting my protein level way up there where it needs to be, with weight loss too, and no side effects so far. It's pretty tasty too.

AimersBee

I notice that you like to eat oatmeal in the morning, which will add a lot to your carb count. You could substitute two eggs for the oatmeal, and add 21 grams of protein to your count. It will also keep you feeling satisfied longer than carbs will.

yeah normally i like eggs for the morning, but i find the refrigerator oatmeal is quick in the morning (grab and go), i get up at about 4:20 am normally, so getting up just 10-15 earlier to make eggs and eat them before i go just doesn't look like it's going to happen lol... although I was thinking of making eggs and bacon the night before then just heating them up in the morning...?

AimersBee

I bought skinny dip noodles and carb smart bread. The noodles have zero carbs, and the bread has 3 carbs, hope that helps.

never heard of skinny dip noodles.. i was also looking for shirataki noodles and I couldn't find them.. I'm kind of living in an area where food is kind of limited (especially healthy foods, unfortunately)...

AimersBee

I had the same problem so I found a low carb high protein shake called EvoPro. For a blender full of this, it's 52g of protein but only 4g of carbs. I am now getting my protein level way up there where it needs to be, with weight loss too, and no side effects so far. It's pretty tasty too.

Yeah i think I'm going to find a protein shake here.. not a huge selection here though, so we'll see what I can find..

2hobbit1

Try adding a scoop of protein powder to you overnight oats. or add PB2

Use soymilk rather than almond milk

I use flavored protein powders in my coffee/tea instead of milk/cream

Smoothies are good as well - with a scoop of protein powder and frozen fruit and/or veggies.

Domi_BTGfit

I try to get my protein to 50% per day and then I don't care what my carbs/fats % is.

My "normal" day consists of:
Double protein shake (made with only half the water amount required) with 2 espresso shots (in the shake) and some ice cubes.
Hi fibre oatmeal (made on water)
Sashimi 100g
Steamed pumpkin or pumpkin mash
Double protein shake (made with only half the water amount required)
Notato (mashed cauliflower with 5% fat creamed cheese)
2-3lt water

I sometimes change it up, but it's mostly just that.... that gets me to 50% and if I eat something to change it, I'll have more protein. It's all about knowing what works for you. Maybe try a protein powder that is higher in protein and lower in carbs to even out your percentages?

Leisalynn84

Fage 0% greek yogurt has 23g of protein in one cup, I put a little honey on it or eat w/ berries.

Leisalynn84

If you like eggs try taking a muffin/cupcake tin and lining each one w/ a slice of ham or turkey. Then put an egg in each one, add cheese and seasoning and bake. If you are doing a whole dozen sligtly undercook them so when you re-heat them they don't overcook and get rubbery. This would be a great grab and go breakfast.

AimersBee

If you like eggs try taking a muffin/cupcake tin and lining each one w/ a slice of ham or turkey. Then put an egg in each one, add cheese and seasoning and bake. If you are doing a whole dozen sligtly undercook them so when you re-heat them they don't overcook and get rubbery. This would be a great grab and go breakfast.

hmm that sounds delcious, thanks!

stormsusmc

Its best to eat your nutrients than drink them. A large protein shake really isnt the answer.
I hit 200s plus a day easy, and keeping my macros in check. I space my protein out.
You can look at my diary, or basically its:
Morning oats with protein shake
Snack tuna, jerky or nuts
Lunch lots of veggies, lean meat
Preworkout light carbs and little protein
Post shake or bar light carbs
Dinner veggies, lean meat, try for low carbs, doesnt always work however thats ok fit it in your diet plan.
Bed time half casein shake with milk

Water all day

I personally love tuna with cottage cheese and hot sauce

AimersBee

I personally love tuna with cottage cheese and hot sauce

hmmm never tried that, sounds good. Thanks!

melaniecheeks

I had cottage cheese today as the dressing on my salad! (Spinach, tomato, cucumber, avocado, and some fresh mint)

AimersBee

I had cottage cheese today as the dressing on my salad! (Spinach, tomato, cucumber, avocado, and some fresh mint)

that's a good idea too, never thought of that, I just had my usual cottage cheese on toast

annahuebscher

Double protein shake (made with only half the water amount required) with 2 espresso shots (in the shake) and some ice cubes.

Holy ****balls, this is pure genius! I'm trying this tomorrow.