How do i get protein up within calories? :)

balancedbrunette
balancedbrunette Posts: 530 Member
in Health and Weight Loss
Hi i've just been looking back over my diary and notice i am about 48 short of protein every day, to eat 1g of protein per 1lb of lean body mass i should be up on 92, i'm just wondering is this hindering my toning progress

i get my protein from sources like eggs, beans, chicken, turkey breast and almonds and i try to eat a variant of these foods every day but im always falling short of protein goals as i fill up my daily calories with things like fruit bananas, strawberrries...any advice be much appreciated. :)
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Replies

  • briabner
    briabner Posts: 427 Member
    peanut butter, quinoa, and maybe try adding a protien powder shake to your diet might help. Unfortunately, not many fruits are high in protein. Protein typically comes from more calorie dense foods.
  • herblackwings39
    herblackwings39 Posts: 3,930 Member
    If you're eating a lot of fruit maybe cut one banana and replace it with a higher protein option like extra chicken or beans?
  • TeaBea
    TeaBea Posts: 14,517 Member
    Greek yogurt and cottage cheese have good protein numbers.
  • vypeters
    vypeters Posts: 475 Member
    Look at how you're preparing your meats. Eat lean meats without a lot of added calories and you can get in whopping amounts of protein and stay under.

    Me, I cheat and have a protein shake.
  • chixyb
    chixyb Posts: 107 Member
    I aim for over 100g a day and this is normally what I do -

    protein shake (after AM workout)
    egg whites (breakfast/snack)
    lean protein at lunch (leftovers)
    high protein/Greek yogurt (afternoon snack)
    lean protein at dinner

    and if I'm still not where I want to be (which is rare), I'll do another protein shake after my evening workout.
  • sexymuffintop
    sexymuffintop Posts: 636
    Any type of meat,fish, greek yoghurt, eggs are all good sources of protein. Protein by itself won't help 'tone' you. A diet high in protein and a good strength training routine will help with your goal to 'tone up'.
  • Francl27
    Francl27 Posts: 26,371 Member
    I eat a lot of greek yogurt and low fat cheese, have eggs most days and try to have some kind of meat at least once a day... and I usually have a protein bar as a snack at some point too.
  • m4ttcheek
    m4ttcheek Posts: 229 Member
    That should be pretty easy to reach just with food. Upping your meat portions is probably the easiest. If not just have a shake.

    Depends what you mean by toning as to if its effecting it.
  • groomchick
    groomchick Posts: 610 Member
    Bigger portions of meat, smaller portions of starchy carbs. Don't be afraid of a little red meat in your diet and don't forget how high fish & seafood are in protein for the cals!
  • LaurenAOK
    LaurenAOK Posts: 2,475 Member
    Chicken breast, greek yogurt, string cheese, lentils, protein powder/bars, eggs, and whole wheat products are my most-used sources of protein. They're all low in calories but high in protein content!
  • anewme1202
    anewme1202 Posts: 70 Member
    I agree with some of the suggestions already. I struggle with my protein intake as well (falling short like you). I try and make sure I have some sort of protein at every meal and snack and I'm looking into protein shakes/bars as well (I think something homemade is the best way to go as the bars seem chock full of so many extra additives etc) That being said, I'm not done researching some good shakes/bars (without soy, low carb etc so if anyone has any suggestions, please let me know!)

    I'll kickstart my day with either oatmeal and fruit or an egg white omelette with veggies and cheese.
    For before my workouts I like greek yogurt and cottage cheese after my workout. Beans (lentils), quinoa, eggs, almonds are great and I love salmon and tuna as well throughout the day along with some sort of lean protein for supper usually.
  • balancedbrunette
    balancedbrunette Posts: 530 Member
    yea i am doing strength training - well just started it recently alongside julain michaels, i guess i just think its better to get more protein in for muscle recovery and that, sorry I don't know an awful lot about this i'm just going on what I've picked up/read around the forum. :)...i bought greek yoghurt today so may get some cottage cheese aswell and maybe some protein bars on days i notice im down, thanks for the suggestions.! :)
  • FitMrsR
    FitMrsR Posts: 226 Member
    I had the same problem because I don't eat much meat but I got it up to where I was only 20g under (my goal is like105g or something) so I added in protein powder. I eat foods like peanut butter, yogurt (Greek yogurt is good for protein), spinach--yes spinach has a lot of protein actually. I make a smoothie with frozen spinach because I hate the stuff. I also eat beans, lentils, pulses, cheese, milk, and tofu. Have a look at my food diary for the last week or so to get some ideas. I've only had my protein powder for 2 days but I've really been trying for longer than that
  • WaxMama
    WaxMama Posts: 369 Member
    I LOVE the Bolthouse Farm's brand chocolate protein shake. It's pre mixed in the cold section of your grocery store and it's absolutely delicious! It's not "gritty" at all like other shakes I've tried. I also love their fruit smoothie flavors (or Naked brand) and I blend it with Oikos vanilla greek yogurt to up the protein content.
  • db34fit69
    db34fit69 Posts: 189 Member
    Peas peas peas! If you're like most people, you don't eat enough fiber. In only 6 oz of peas, you get 19 grams of protein and 14 grams of fiber! You really can't go wrong.
  • MichaelWms
    MichaelWms Posts: 22 Member
    I eat about 223 grams of protein a day. I accomplish this by eating/drinking:

    Protein Powder
    Fat-Free Milk
    Fat-Free Greek Yogurt
    Tuna
    Chicken
    Etc.

    You might decrease the amount of fruit and such (carbs) you are eating per meal/snack and try and increase the portion size of lean protein sources. Be careful with peanut butter, some brands contain high fructose corn syrup and its high in fat.
  • KateRunsColorado
    KateRunsColorado Posts: 407 Member
    I just upped my protein to 25% of my calories (from 15%) and was having trouble reaching my goal too...so I finally branched out and bought some Whey Protein Powder. I think it's kind of nasty plain, but if you mix it with fruit into a smoothie, it's quite good, and I can get an extra 30 grams that way!

    This is what I typically have:

    Breakfast - Protein Smoothie (30 grams)
    AM Snack - Greek Yogurt (12 grams)
    Lunch - something with either chicken or lunch meat (~15-25 grams)
    Afternoon Snack - Protein Bar (if I need it, 10-20 grams depending on type)
    Dinner - Chicken (~25 grams)

    For a total of 92 - 112 grams /day

    EDIT - just to add that the Greek Yogurt is really low calorie (around 100 cals), as far as smoothies go - use unsweetened almond milk in them (only 30 cals/8 oz). And for a low cal/high protein bar - walmart sells a brand called "Life Choice" protein bars, they are only 180 calories and have 21 grams of protein. Not amazing taste wise, but not terrible.
  • cals83
    cals83 Posts: 131
    protein shakes, cottage cheese, Greek yogurt, low fat string cheese...all great ways to add in protein without blowing your other macros out of proportion.
  • EmilyOfTheSun
    EmilyOfTheSun Posts: 1,548 Member
    TUUUUUUUUUUUUUUUUNNNNNNNNNNNNAAAAAAAAAAAAAAAAAAAAAAA
  • redhead1910
    redhead1910 Posts: 304 Member
    You might need to start drinking a protein shake every day
  • zentha1384
    zentha1384 Posts: 323 Member
    Replace some or all of your eggs with egg whites. This will give you more protein for the calories.

    You could try Greek yogurt

    Here is a recipe I use for a faux pancake breakfast

    Daily Chef - 100% Liquid Egg Whites, 1.5 cups
    Quaker Oats - Original - Oatmeal, 1.5 cup dry
    Spices - Cinnamon, ground, 8 tsp
    Jif - Natural Creamy Peanut Butter, 2 Tbsp
    Isagenix - Isalean Shake - Creamy Dutch Chocolate , 2 Scoops
    Strawberries - Raw, 2 cup, halves

    Blend ingredients and then cook like normal pancakes

    Makes ~12 pancakes. Each pancake is 102 calories 13 carbs 3 fiber 7 protein 3 fat
  • onwarddownward
    onwarddownward Posts: 1,683 Member
    Peas peas peas! If you're like most people, you don't eat enough fiber. In only 6 oz of peas, you get 19 grams of protein and 14 grams of fiber! You really can't go wrong.

    I bet that's why they always said to eat our peas!

    Also, try PB2.
  • meeper123
    meeper123 Posts: 3,347 Member
    salmon is great :)
  • EmilyOfTheSun
    EmilyOfTheSun Posts: 1,548 Member
    Peas peas peas! If you're like most people, you don't eat enough fiber. In only 6 oz of peas, you get 19 grams of protein and 14 grams of fiber! You really can't go wrong.

    Is this freakin legit? I need to go read a package of peas.
    If this is the case, I'm about to stock up!
  • meeper123
    meeper123 Posts: 3,347 Member
    also shrimp is low cals high protein :)
  • bacitracin
    bacitracin Posts: 921 Member
    Bacon cheeseburgers do it for me. So does a nice juicy ribeye. :)
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    Could you change your diary settings to public? Then we can see what you're currently eating, and make some better suggestions to improve.
  • lnewcombe91
    lnewcombe91 Posts: 6
    Myprotein.com has some good deals on protein powders. I use them. A half measure in the morning with breakfast and a full one post workout. To keep calories down i usually mix it with water or almond milk. I'm always over on Protein.

    Protein powders only exaggerate what youve done through exercise, it isnt a substitute. I cant believe the muscle gains i've made since ive started using it though. People notice and that keeps me motivated.
  • db34fit69
    db34fit69 Posts: 189 Member
    (edit)
  • LuHox
    LuHox Posts: 136
    You might need to start drinking a protein shake every day

    Find one without added sugar and always mix with water, not milk or anything else with calories. It is really hard in my opinion to get 1g per lb lbm without supplementing if you're cutting calories.

    There are some good "real food" suggestions here in this thread as well :)

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