Need 160g protein a day.. how?

keithmustloseweight
keithmustloseweight Posts: 309 Member
edited December 27 in Food and Nutrition
My TDEE is 2600 calories
Going by 40% carbs, 30% fat, 30% protein I should be have 200g protein per day
Minus a 20% deficit for weight loss, that brings it to 160g per day

I'm getting 80-88g per day from chicken and eggs.. any suggestions of where to get the other 80g from?
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Replies

  • CaseRat
    CaseRat Posts: 377 Member
    4 eggs, 300g chicken, a protein shake and a can of tuna will bring you to 160g protein. All with around 950kcal leaving 1,650 for the rest of your intake. Easy!
    Add me and look at my diary if you need some ideas (but ignore the last weekend, first time in probably 6months I haven't hit my protein goals haha)
  • jawheb
    jawheb Posts: 295 Member
    Yup...eggs, I put them in shakes raw. Cottage cheese is a good source of whey protein. 1 cup is 24 grams.
  • ZeroWoIf
    ZeroWoIf Posts: 588 Member
    Get the leanest meats you can get. They got the most protein. Egg whites etc. Oats have protein in them, and many things have protein in them like the others said here already.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    A few suggestions - lean red meats, fish, cottage cheese, greek yogurt, whey protein shakes. One good protein shake can give you 50-60g of protein for around 250 calories (or less).
  • invictus8
    invictus8 Posts: 258 Member
    Whey protein, non-fat yogurt, white fish, sardines, boiled chicken :-)
  • jawheb
    jawheb Posts: 295 Member
    Sweet potatoes, beans, walnuts, almonds, sweet potatoes are good with honey and olive oil mashed up
  • jawheb
    jawheb Posts: 295 Member
    Maybe try eating more protein.
    ^^ just google high protein foods
  • LittleNicci
    LittleNicci Posts: 284 Member
    sweet potatoe with shredded chicken or pork on top and a little bit of bbq sauce

    quinoa goes good with just about anything

    hard boil some eggs to eat as snacks

    protein bars from Aldi's are great
  • MeliJean78
    MeliJean78 Posts: 249
    Plan your meals. Make snacks protein based.

    I consumed 118 grams of protein today. Check out my diary for ideas. Good luck :-)
  • CarleyLovesPets
    CarleyLovesPets Posts: 410 Member
    Whey protein shakes for sure.
  • keithmustloseweight
    keithmustloseweight Posts: 309 Member
    Thanks for the ideas all
  • wftiger
    wftiger Posts: 1,283 Member
    Tuna, Greek yogurt, quinoa or just hit the protein shakes. Many are quite good. I highly recommend Optimum Nutrition, Premier Nutrition and Pro Performance. All have really good taste to them and high protein, low carb/calories.
  • OneFitDude16
    OneFitDude16 Posts: 169
    That's too much protein. You need no more than 100 grams. Otherwise you are poisoning and overworking yu pancreas, kidneys and liver with too much protein. Anything excess get excreted.
  • OneFitDude16
    OneFitDude16 Posts: 169
    I'm on a 3000 calorie diet and i dont eat anywhere near 160 grams
  • BelleHeart
    BelleHeart Posts: 281 Member
    Protein shakes =) They are amazing
  • jawheb
    jawheb Posts: 295 Member
    That's too much protein. You need no more than 100 grams. Otherwise you are poisoning and overworking yu pancreas, kidneys and liver with too much protein. Anything excess get excreted.

    For the average person not bodybuilding true
  • thelovelyLIZ
    thelovelyLIZ Posts: 1,227 Member
    Protein shakes are a good way to supplement some protein.
  • emtron500
    emtron500 Posts: 102 Member
    honestly I can never hit my protein target without shakes. don't invest in a big tub of powder without trying a couple first because most are digusting, but some are entirely decent. mix them with greek yogurt for extra protein and deliciousness. make meat portions big and pair them with other protein-rich foods instead of plain carbs (quinoa instead of rice, etc, or just skip the side dish and eat a big pile of meat and vegetables). and it's amazing how many dishes are instantly tastier when you put a fried egg on top of it.
  • 388gigi
    388gigi Posts: 485 Member
    Search for protein bar/protein ball recipes. There are loads. Chocolate, peanut butter etc.

    I personally haven't made any yet, but I plan to as I am also struggling in getting my protein count up since having to give up protein shakes. (intolerant)
  • OneFitDude16
    OneFitDude16 Posts: 169
    For great protein shakes go to beachbody.com they taste great and help you lose weight.
  • Cmonnowguys
    Cmonnowguys Posts: 361 Member
    Cottage cheese, fish and protein shakes! I've started eating cottage cheese in between my meals as a snack and it really helps up my protein on days I need to.
  • dougt333
    dougt333 Posts: 697
    chicken, turkey , and tuna. you'll get there easy
  • dougt333
    dougt333 Posts: 697
    you are heavy lifting right?
  • EDesq
    EDesq Posts: 1,527 Member
    Also, if you figure out how to eat that much protein while keeping your triglycerides and cholesterol in normal range..REMEMBER, you have to Strategically eat proteins because the Body can only absorb about 26 g within a 3-4 hour period. That is why you see Bodybuilders eating small meals and/or drinking protein shakes 6-8 times per day; what good is it to eat 30/40g of protein at a sitting when all over 26g will be dumped and if you eat a protein snack to soon it will be wasted also. Yeah, it takes planning.
  • McGrew822
    McGrew822 Posts: 17
    First, I wouldn't recommend cutting protein. You should always take in a minimum of one gram of protein per pound of bodyweight, and instead cut fats and carbohydrates - protein is very hard for your body to store as fat.

    To answer your question, I would recommend having a protein shake first thing in the morning. That will help ensure that your body's catabolism burns fat and not muscle. You should also have a shake after working out. For the rest of your protein, try adding chicken breasts, eggs (with the yolk, because the LDL cholesterol in eggs yolks is the "good" cholesterol, and over 40% of an egg's protein is in the yolk), lean cuts of beef, and skim milk (though you don't want to overdo milk - that's a good way to take in too many carbohydrates). I don't generally advocate protein bars due to their often-high fat content and processed nature.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    That's too much protein. You need no more than 100 grams. Otherwise you are poisoning and overworking yu pancreas, kidneys and liver with too much protein. Anything excess get excreted.
    I'm on a 3000 calorie diet and i dont eat anywhere near 160 grams

    That's fine if that's what you want, but please don't spread misinformation. Furthermore, if excess protein were excreted it would be great! The truth is, eating excess protein, carbs or fat will result in fat being stored, not excreted. The body doesn't like to give up vital nutrition, it either uses it or stores it for the most part.

    Hell, 160g isn't even that high. I eat 2000-2500 calories and I eat 225-250g of protein a day. In fact, it looks like you're trying to put on weight, lots of protein could be very helpful to you.
  • McGrew822
    McGrew822 Posts: 17
    Protein toxicity is almost impossible to reach if you don't already have kidney problems - it's safe to take in upwards of 300 grams as long as your creatinine levels (indicate of kidney function) are within a healthy range.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    you have to Strategically eat proteins because the Body can only absorb about 26 g within a 3-4 hour period. That is why you see Bodybuilders eating small meals and/or drinking protein shakes 6-8 times per day; what good is it to eat 30/40g of protein at a sitting when all over 26g will be dumped and if you eat a protein snack to soon it will be wasted also. Yeah, it takes planning.

    No, that is a well-known myth. The body can absorb a lot more than 26g of protein. Where did you even come up with this arbitrary number 26? So if you eat 27 where does that extra 1g go? Don't be silly. Some people prefer to eat all of their calories in 1-2 meals which means eating well over 100g per sitting (if not more). My dinner is regularly over 100g with no issues either.
  • Jolene8992
    Jolene8992 Posts: 127 Member
    You probably already know this, but you can add the 100% egg whites by egg beaters to your smoothies to increase protein. Its already been pasteurized so its afe to consume raw. Can't taste it at all. Low cal, no added carbs or cholesterol. And of course beans is a great high protein food;but have to really watch ur serving size due to calories.
  • McGrew822
    McGrew822 Posts: 17
    DopeItUp is right - that's a complete myth. I've seen people argue that 30 grams every two hours is the maximum, or any other permutation. I think people on the Warrior Diet (one meal per day) or doing Intermittent Fasting would beg to differ.
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