Easy ways to get more protein--on a busy schedule?

jpainter1984

I have 2 children, both school ages. I also work a full time job. What are some easy ways to get more protein in my diet? I need stuff that is quick (and cheap) as we are on a budget! Thanks!!

TheVimFuego

Canned tuna, spiced up to taste?

Add it to some beans and it's good hot or cold.

Well, is for me anyway.

But I'm easily pleased.

auddii

I'm not nearly as busy as you (just lazy), but I taken to throwing a couple of pounds of chicken breasts in the crock pot with some water and spices (I tend to like Mexican food, so a lot of cumin, chili powder, chipotle, etc.) and leave it overnight. Then the next day I shred (it's basically falling apart anyways), then freeze in 4oz portions. Great on top of a salad or even just as a snack.

laughinggypsy

cook up a bunch of lentils to keep in fridge-add to just about anything

greek yogurt

ch-ch-ch-chia seed!

Linli_Anne

Cheese strings
Greek Yogurt cups
Peanut Butter/Almond Butter
Canned Tuna
Cottage Cheese
Glass of milk


All of these are a great way to add more protein in to a snack/meal.

There are also a lot of pre-cooked products in the deli/meat section that can easily be thrown on top of salads, in sandwiches etc. just watch for the sodium, some of it is crazy high and for me at least, that can make me really hold on to my water.

mbow1977

a bag of almonds as a snack, high in protein but also quite high in cals so depends if you can afford the cals

WendyTerry420

Protein bars are cheap and easy. I often eat two for lunch when I don't have hot food as an option.

mandyneedtolose

My protein is usually turkey meat, chicken breast, tilapia, and sometimes dry cottage cheese. Cheese is awesome as well, but can be very high in salt, and yogurts are good too except they usually have alot of sugar. Depends on where you are in your journey and what you are being careful for. I buy up chicken breast. I cube it up. Grill it and freeze it. So when I want it I defrost 1 cup and add it to my veggies, salad, ect. Great protein and easy too! Or I buy full turkey or chickens, roast them. Then after cut them up and freeeze them. Easy peasey!! Also EGGS!! Those are great protein source!! Good luck on your journey! Almonds and peanuts are good fat sources and arent really used as protein. And beans and such are a good carb source but not so much a protein source!

gracemrl

TUNA!!!

jpainter1984

Canned tuna, spiced up to taste?

Add it to some beans and it's good hot or cold.

Well, is for me anyway.

But I'm easily pleased.

Thanks all! It looks like Tuna is the best so far. I didn't even think of that! Great, thanks so much

auddii

Also EGGS!! Those are great protein source!!

How the hell did I miss eggs? Cheap, and I hard boil a lot so that I can have a snack on the go or at work. I usually eat around 3 eggs a day.

monileen

Chobani greek yogurt has a ton of protein

JamieM8168

Nuts
Tuna
Protein bars
Protein powder in shakes
Special k protein water
Precook lunches for work and cook something with eggs, chicken etc in it

BlairCottier

Make a quick protein shake for a snack. Some proteins are really expensive, but the one I get is Optimum Nutrition, Whey protein (vanilla icecream flavored, yum!) and its only $25 for a big container that has lasted me about a month now (not gone yet - eating about 1 shake a day, 3 or 4 times a week). SO when you think about it, not expensive at all at a little over $1 per day. I mix my vanilla protein (110 cals) with 5 or 6 oz of Silk vanilla almond milk (76 cals) and have a protein packed snack that gives you tons of energy!! Believe me, it is better than coffee!! (I am addicted to that too, lol) If you don't like vanilla they have tons of other flavors, their chocolate one is the most popular I think. Good luck!

deber093

Plain Greek yogurt mixed into a breakfast smoothie is a help.

dnish53

Tuna is great. Add a little salsa to it and it makes a great snack or lunch. Also Greek Yogurt is a great way to add protien. It has more grams of protien than regular yogurt. My personal favorite is Okios.

randilious

whey protein shakes!!!

amiscci

I just had a"snack" of Nestle Nesquik 100 calorie low fat chocolate milk. 8g protein and 30% of calcium requirements for the day.
It was very yummy and took away my mid morning hunger pang.

jpainter1984

Also EGGS!! Those are great protein source!!

How the hell did I miss eggs? Cheap, and I hard boil a lot so that I can have a snack on the go or at work. I usually eat around 3 eggs a day.

I was planning on bringing boiled eggs but the smell is offensive to some people. I suppose if you peel them at home first, it tones it down, right??? I work in an office suite so there's other people and there's not much fresh air! XD

jpainter1984

Tuna is great. Add a little salsa to it and it makes a great snack or lunch. Also Greek Yogurt is a great way to add protien. It has more grams of protien than regular yogurt. My personal favorite is Okios.

I have yet to try Greek Yogurt of any kind. I will picking that up on my next grocery shopping trip! THANKS!

mattagascar

I have 2 children, both school ages. I also work a full time job. What are some easy ways to get more protein in my diet? I need stuff that is quick (and cheap) as we are on a budget! Thanks!!

Get some whey protein. If you order it online, it is much cheaper. I get mine from nutrabio . com. Good stuff.

T1mH

Lots of good suggestions in this thread. I didn't see fish or jerky.

I found this list from- http://www.marksdailyapple.com/protein-amounts-in-food/#axzz2Hav8SWt3

Meats
Beef (6 oz.) – 54 grams
Turkey, breast (6 oz.) – 51.4 grams
Pork Chop (6 oz.) 49 grams
Turkey, dark meat (6 oz.) – 48.6 grams
Hamburger (6 oz.) – 48.6 grams
Chicken, dark meat (6 oz.) – 47.2 grams
Tuna (6 oz.) – 40.1 grams
Broiled Beefsteak (6 oz.) – 38.6 grams
Chicken, breast (6 oz.) – 37.8 grams
Ham (6 oz.) – 35.4 grams
Salmon (6 oz.) – 33.6 grams

Dairy/Eggs
Cottage cheese (1 cup) – 28.1 grams
Yogurt, low fat (1 cup) – 10.7 grams
Skim milk (1 cup) – 8.3 grams
Whole milk (1 cup) – 8 grams
American cheese (1 oz.) – 7 grams
Soymilk (6 oz.) – 6.7 grams
Egg (1 large) – 6.3 grams

Meat Substitutes, Beans and Legumes, Nuts
Veggie Burger (6 oz.) – 51.4 grams
Tofu (6 oz.) – 13.8 grams
Peanut Butter (2 Tbsp.) – 8.1 grams
Almond Butter (2 Tbsp.) – 7 grams
Lentils (1/2 cup) – 9 grams
Split Peas (1/2 cup) – 8.1 grams
Kidney Beans (1/2 cup) – 7.6 grams
Sesame Seeds (1 oz.) – 7.5 grams
Black Beans (1/2 cup) – 7.5 grams
Garbanzo Beans (1/2 cup) – 7.3 grams
Green Peas (1/2 cup) – 4.1 grams

Fruits and Vegetables
Orange (large) – 1.7 grams
Banana (medium) – 1.2 grams
Green Beans (1/2 cup) – 1 gram
Carrots (1/2 cup) – .8 gram
Apple (large) – 0 grams

jpainter1984

Lots of good suggestions in this thread. I didn't see fish or jerky.

I found this list from- http://www.marksdailyapple.com/protein-amounts-in-food/#axzz2Hav8SWt3

Meats

Thanks so much for this! Huge list-I like!

L1zzydarcy

You're worried about the smell of hard boiled eggs but not the smell of tuna? They're both stinky.

I would say just prepare your food in the office cafeteria, and people can deal.

doowop713

BUMP! I need so much more protein in my diet....