How do i get protein up within calories? :)

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  • I_Will_End_You
    I_Will_End_You Posts: 4,397 Member
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    Greek yogurt is my go to.
  • balancedbrunette
    balancedbrunette Posts: 530 Member
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    Thank you so much everyone for the useful suggestions, really appreciate it lots of go to foods here for me to try and incorporate in my diet and also to those that listed out the different types of protein powder thank you for the advice, such great help on this forum.
    Have the same problem, so I actually tried to figure out how I could get the MOST protein for the least amount of calories. It's not a comprehensive list, but might give you some ideas. There'd also be a bit of variation depending on brands. Number is how many calories for 1 gram of protein...

    4.5 tuna
    4.9 shrimp
    5 chicken
    6 turkey
    6.7 spinach
    6.8 lean beef
    6.9 non fat cottage cheese
    7.4 sardines in water
    7/5 asparagus
    8.3 Sargento light string cheese stick
    9.2 Fage Flavored Greek Yogurt
    9.3 Salmon
    10 cauliflower
    10.3 turnip greens
    12 Sargento reduced fat colby jack or cheddar cheese stick
    12.5 mustard greens
    14.5 plain greek yogurt (instead of sour cream or mayo?)
    14.8 egg
    14.9 broccoli
    15 collards/brussel sprouts
    15.45 kale
    19.3 beans
    20 cabbage/zuchini
    25 peanut butter
    37.5 skim milk
    38 whole grain brown rice

    Thanks so much for this list!:)
  • Sieryannah
    Sieryannah Posts: 4
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    Silk soy milk light has a lot of protein that milk doesn't.
  • FP4HSharon
    FP4HSharon Posts: 664 Member
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    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!

    Yes, forgot to say, however, this was for dried peas. so it doubles in weight once you cook it with water. Hope you still enjoy some peas :-)

    That's an awful lot of peas. ;-)
  • TheRealParisLove
    TheRealParisLove Posts: 1,907 Member
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    I use whey protein powder 1-2 times a day to keep my protein numbers up where I want them. Whey and egg whites are as close to a perfect source of protein for the body as you can find.

    Just keep in mind that not all protein powders are created equal. Muscle Milk brand has been independently tested and proven to be all over the place as far as real protein content goes. Ditto with Body Fortress brand.

    I use Optimum Nutrition Gold Standard whey. It is high quality and affordable. It isn't as tasty as Muscle Milk, but the flavor is fine, just very light.
  • JennetteMac
    JennetteMac Posts: 763 Member
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    Have the same problem, so I actually tried to figure out how I could get the MOST protein for the least amount of calories. It's not a comprehensive list, but might give you some ideas. There'd also be a bit of variation depending on brands. Number is how many calories for 1 gram of protein...

    4.5 tuna
    4.9 shrimp
    5 chicken
    6 turkey
    6.7 spinach
    6.8 lean beef
    6.9 non fat cottage cheese
    7.4 sardines in water
    7/5 asparagus
    8.3 Sargento light string cheese stick
    9.2 Fage Flavored Greek Yogurt
    9.3 Salmon
    10 cauliflower
    10.3 turnip greens
    12 Sargento reduced fat colby jack or cheddar cheese stick
    12.5 mustard greens
    14.5 plain greek yogurt (instead of sour cream or mayo?)
    14.8 egg
    14.9 broccoli
    15 collards/brussel sprouts
    15.45 kale
    19.3 beans
    20 cabbage/zuchini
    25 peanut butter
    37.5 skim milk
    38 whole grain brown rice


    That is really helpful information, thank you.

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