Meal Plan Reset to Increase Protein/Fat - Tips?

duckiec

With much appreciated help from our awesome moderators shaping the next part of the journey, I was hoping members of this group (since the BS level is generally lower- love it!) could advise on how they shifted their menus to increase protein and fats, while keeping calories low- around 1400 on an average day.

I'm "eh" on nuts - I'd much rather have a bigger-looking snack than what seems to be a really fatty/high calorie one for such a little amount. Of course that often means carbs. Do the nuts really keep you going longer?

Peanut butter's fine, too, but I get anxious about the high cals. I shudder at the thought of avocado, and I can swap my fat-fre/lower fat cheese and milk for fuller-fat, but that's pushing cal limits again. My diary is open, and you'll see about the same things day in/day out for workdays- I tend to find something that works (or I think it does anyway) and go with it for a bit. Any and all tips from group members welcome, thanks!

Chief_Rocka

Meat. It's high in protein, and it can have as much or as little fat as you like.

heatherloveslifting

For a long time I had my cals about 1500 and my diary is open. My most often used sources:

Eggs/Egg whites (4 g protein, hardly any calories)
Chicken
Fish
Greek yogurt
Protein powder
Cottage cheese
Also replaced mayo on sandwiches with laughing cow cheese or plain greek yogurt.
I try to add nuts (not so much this week) but they are higher cals for the protein I think
I try to do higher protein breads and cookies and snack bars.

ETA how could I forget bacon?!

ETA again: looking specifically at your diary- when I switched I went to one slice of bread for my lunch sandwich and put on more meat/cheese and switched any snack (like cookies) to a higher protein version like Lenny and Larry's.

Sarauk2sf

^^good list.

Also, you could always use whey protein to supplement if needed.

nz_deevaa

I actually realised yesterday that I've dropped my carbs so far I've thrown off my weekly macro ratio, so today I've gone slightly over to realign it.

In addition to Heathers list, I have started including coconut milk/cream (with chia seeds), cheeses like Halloumi (hallomi has both fats and proteins) and feta, salmon and protein 'snacks' like bars and/or balls (these can be home made or purchased).

Don't be scared of avocado or nuts, they are both delicious.

At first I struggled with wanting a late afternoon/early evening snack (I have lunch fairly early, but dinner pretty late) but I solved that by having a few squares of chocolate or a yogurt.

Sarauk2sf

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