Never Enough Protein :(

I eat 40% protein, %40 carbs and %20 fat on the days I eat what I usually do LOL. My diary is open. I find a large chicken breast for dinner does it for me.

I have the same problem most of the time almost the same percentages. why can you only have cottage cheese on bread?

Have you tried it with Avocado - I said ewww then I said YUMMM! I just half an avocado then put like 1/2c in the center with a little salt n pepper..delish!

Also Tuna is an excellent source of protein I get the little pouches so its easy no mess, also shrimp. those are some of my goto's

Also I just got some liquid protein called "New Whey" it has 42g for 3.8fl OZ http://www.newwhey.com/ and I love the vanilla protein powders, try adding a scoop or two to your favorite oatmeal its really good!

Adding flax seed to your meals can help boost the protein as well.


Shortcut: An ounce of meat or fish has approximately 7 grams of protein.
Beef
•Hamburger patty, 4 oz – 28 grams protein
•Steak, 6 oz – 42 grams
•Most cuts of beef – 7 grams of protein per ounce
Chicken
•Chicken breast, 3.5 oz - 30 grams protein
•Chicken thigh – 10 grams (for average size)
•Drumstick – 11 grams
•Wing – 6 grams
•Chicken meat, cooked, 4 oz – 35 grams
Fish
•Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
•Tuna, 6 oz can - 40 grams of protein
Pork
•Pork chop, average - 22 grams protein
•Pork loin or tenderloin, 4 oz – 29 grams
•Ham, 3 oz serving – 19 grams
•Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
•Bacon, 1 slice – 3 grams
•Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs and Dairy
•Egg, large - 6 grams protein
•Milk, 1 cup - 8 grams
•Cottage cheese, ½ cup - 15 grams
•Yogurt, 1 cup – usually 8-12 grams, check label
•Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
•Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
•Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
•Tofu, ½ cup 20 grams protein
•Tofu, 1 oz, 2.3 grams
•Soy milk, 1 cup - 6 -10 grams
•Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
•Soy beans, ½ cup cooked – 14 grams protein
•Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
•Peanut butter, 2 Tablespoons - 8 grams protein
•Almonds, ¼ cup – 8 grams
•Peanuts, ¼ cup – 9 grams
•Cashews, ¼ cup – 5 grams
•Pecans, ¼ cup – 2.5 grams
•Sunflower seeds, ¼ cup – 6 grams
•Pumpkin seeds, ¼ cup – 8 grams
•Flax seeds – ¼ cup – 8 grams

my source for these : http://lowcarbdiets.about.com/od/whattoeat/a/highproteinfood.htm

bump

Nice post scintillate!

Here's a cottage cheese recipe thats my favorite dessert during maintenance (my potion is doubled):
1 scoop chocolate whey
1 cup low fat cottage cheese
1/2 oz walnuts
100g berries - slightly microwaved to release juices

Mix the whey and cottage cheese, add almonds on top with cinnamon and nutmeg, pour berries on top. YUM!

Replace carb calories with protein, just a better move.

bumping for reference. gr8 post . Almost what I was looking for.

great post thanks

I had the same problem so I found a low carb high protein shake called EvoPro. For a blender full of this, it's 52g of protein but only 4g of carbs. I am now getting my protein level way up there where it needs to be, with weight loss too, and no side effects so far. It's pretty tasty too.

Try adding a scoop of protein powder to you overnight oats. or add PB2

Use soymilk rather than almond milk

I use flavored protein powders in my coffee/tea instead of milk/cream

Smoothies are good as well - with a scoop of protein powder and frozen fruit and/or veggies.

Fage 0% greek yogurt has 23g of protein in one cup, I put a little honey on it or eat w/ berries.