Protein

erin0412
erin0412 Posts: 21
edited September 18 in Health and Weight Loss
I am having a hard time getting enough protein in my diet. For me, dinner is the easiest place to add protein. I know eggs for breakfast would be a wise choice, however, I really don't have time in the morning. I also add a 100-calorie packet of almonds or eat sunflower seeds during the day, but other than that, I'm struggling.

Any ideas out there?

Thanks in advance.

Replies

  • erin0412
    erin0412 Posts: 21
    I am having a hard time getting enough protein in my diet. For me, dinner is the easiest place to add protein. I know eggs for breakfast would be a wise choice, however, I really don't have time in the morning. I also add a 100-calorie packet of almonds or eat sunflower seeds during the day, but other than that, I'm struggling.

    Any ideas out there?

    Thanks in advance.
  • slsilvis
    slsilvis Posts: 4
    Hard boiled eggs are easy. Take for in your lunch. I also like cheese sticks, the individual packs are very convenient. Yogurt is a good source also.
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  • spaul82478
    spaul82478 Posts: 709 Member
    WOW.. I am always over... BUT... This is what i eat in a day...

    Grilled chicken
    TUNA eat the whole 6 oz drianed can and its quite a few but only 175 cal
    WHOLE GRAIN MINI BAGELS 90 cal but 3g prot.
    Lite Cream cheese...
    Lite dannon yougurt
    some fruits
    granola
    Ball park ff hotdogs
    Penut butter.....

    im over 6 proteines today and i still have quite a few cal's left
  • erin0412
    erin0412 Posts: 21
    Thanks for the tips. I know I sound ignorant about this, but I'm truly just getting started. I get overwhelmed - - gravitating towards carbs, trying to avoid fats (but loving them), and swapping out more of that for proteins. You know I'll try the hardboiled eggs for lunch. I grew up in the "clear your plate" era - not even aware of what was on it! LOL
  • spaul82478
    spaul82478 Posts: 709 Member
    Thanks for the tips. I know I sound ignorant about this, but I'm truly just getting started. I get overwhelmed - - gravitating towards carbs, trying to avoid fats (but loving them), and swapping out more of that for proteins. You know I'll try the hardboiled eggs for lunch. I grew up in the "clear your plate" era - not even aware of what was on it! LOL
    YEAH i know the feeling... I normally go over on fiber and protien but am always under on fat... Eat but you'll eventually get used to it.. I mean I LOVED cheese sticks and a great juicy buger and pan fries...lol.. but now im satisfied with LEAN ham meat... still great.. i LOVE grilled ff hotdogs esp burnt and tuna... They put me on a high proteine and fiber diet and I eat a can of tuna lt may and a kangaroo pita for less than 300 cals and it filling if you like veggies add tom and lettuce.. good luck... :bigsmile:
  • erin0412
    erin0412 Posts: 21
    Spaul*** - I just read your post - thank you for ideas. I'm just trying to create my shopping list and I'll definitely include these items and lots of eggs. With all that protein, how do you feel? How is it going? I tried a high protein/low carb diet (Carbo Addicts Diet) many years back and found I felt better and it worked.
  • erin0412
    erin0412 Posts: 21
    SPaul - Just saw the reply that indicates how your doing - we must have been typing at the same time. Thanks - good luck to you!
  • flcaoh
    flcaoh Posts: 444
    Hi Erin! I feel your pain!!! I'm pretty much in the same situation. I don't get enough protein and don't usually have time in the morning to do the egg thing. And I too grew up in the clean your plate ages!!! I remember sitting at the dinner table for HOURS after every one else got up. LOL

    Well, Good Luck, and let me know if you figure out some good tricks for extra protein. My personal trainer recommended using protein powder to make shakes, so I'm gonna try that. :)
  • erin0412
    erin0412 Posts: 21
    OMG - Sitting there for HOURS is right, I swallowed my peas like pills, tried to hide food in napkins, had siblings literally falling on the floor, feigning terminal illness instead of eating something that may have contained onions or had a greenish hue. LOL
  • wildkitty505
    wildkitty505 Posts: 222 Member
    I am having a hard time getting enough protein in my diet. For me, dinner is the easiest place to add protein. I know eggs for breakfast would be a wise choice, however, I really don't have time in the morning. I also add a 100-calorie packet of almonds or eat sunflower seeds during the day, but other than that, I'm struggling.

    Any ideas out there?

    Thanks in advance.

    I cook Eggbeaters on Sunday night and scoop out a half cup each morning before I run out the door. I also cook turkey bacon (Esskay is my favorite brand) and grab a piece to go along with the eggs. If I'm not in the mood for that I make an english muffin and put a Tbsp of peanut butter on it.
  • Gigi2008
    Gigi2008 Posts: 7
    I eat Great Value- 1% Milkfat- Lowfat-Small Curd - Cottage Cheese, 1 cup and tomatoes. It has 160 calories and 26 protein. Just a suggestion.
  • spaul82478
    spaul82478 Posts: 709 Member
    :bigsmile: Thanks.. Well the dr told me I have PCOS and am insulin resistant i was trying to have a baby with my ex husband and found out im not supposed to eat sugars and white breads and starchs and stuff like that so they gave me ideas on what to eat.. I love it cuz im full.. YES i still love my ice cream. I am also on weight watchers as well..... I eat Whole wheat breads lite buns, lots of protein and cheese. I have been on this site for a bout two months now.. My first step was giving up pop and junk food. I allow certian low fat t hings but i dont really indulge.... GOOD luck to you.. and keep me informed on how u r doing
  • beep
    beep Posts: 1,242 Member
    Toast with some kind of nut butter for breakfast would be fairly quick. But don't just stick with peanut butter.... most good healthfood stores have almond butters and cashew butter. Or make your own on the weekend (someone on here mentioned they made their own cashew butter.)

    Crockpot old fashioned oatmeal cooked overnight (if you're just cooking for one, save the rest to heat in the microwave.) There is no comparison between instant oatmeal and the cooked all night in the crockpot kind (whole oats, not the instant one-minute kind). (protein from the milk you pour on it :wink: )

    I also save my dill and other kind of pickle juice and put peeled hard boiled eggs in there to pickle. Much more palatable than regular hard boiled eggs (beet juice marinated eggs are especially good.) Of course, the sodium would be higher...
  • AdvocareTeresaInBeaumont
    AdvocareTeresaInBeaumont Posts: 23
    Me too, I am trying to get at least 10 grams of protein in each of my 5 small meals.

    I don't have a problem with getting the protein, it''s the variety. I LOVE my protein shakes! I have an Advocare Meal Replacement Shake in the morning - 24g protein, 220 calories - and quick and easy to make, and usually an Advocare Muscle Gain shake for a snack - 25g protein and only 135 calories. I will have chicken or fish or some other lean meat, too. My goal is at least 100g protein per day.

    Gotta be careful with peanut butter, cheese, yogurt - the calories & the carbs and the FAT. Peanut butter and most cheese have way more fat than protein, so I don't use those as protein sources.

    I am getting bored with the chicken tenders, though. So any ideas for good lean, quick and easy protein sources are welcomed.
  • spaul82478
    spaul82478 Posts: 709 Member
    Me too, I am trying to get at least 10 grams of protein in each of my 5 small meals.

    I don't have a problem with getting the protein, it''s the variety. I LOVE my protein shakes! I have an Advocare Meal Replacement Shake in the morning - 24g protein, 220 calories - and quick and easy to make, and usually an Advocare Muscle Gain shake for a snack - 25g protein and only 135 calories. I will have chicken or fish or some other lean meat, too. My goal is at least 100g protein per day.

    Gotta be careful with peanut butter, cheese, yogurt - the calories & the carbs and the FAT. Peanut butter and most cheese have way more fat than protein, so I don't use those as protein sources.

    I am getting bored with the chicken tenders, though. So any ideas for good lean, quick and easy protein sources are welcomed.
    I eat light yougurt and either fat free cheese or 2 % and penutbutter.. i use sparingly.. the nutrients say 2 tbs on must pb... but i only use 1 tbs or a tsp.... it normally satisfiys me... Cottage cheese is good, tuna and most lunch meats... I eat lean ham meat, very good and heatly is laurs lean beef, or 90/10 ham meat from kroger or meijer, fat free hotdogs are also good, (best grilled) or turkey hot dogs.... I eat really good (most days) and always over in protein and never in fat. so hope these will be good sources..... :bigsmile:
  • AdvocareTeresaInBeaumont
    AdvocareTeresaInBeaumont Posts: 23
    It doesn't matter that you are eating only a Tbs of peanut butter - why eat it at all? Take a look, no matter how much you eat the fat is 2 - 3 times the protein. And cheese is high fat. too. Maybe mozzerella or string cheese. And yogurt, even light yogurt is still 100 calories and not really much protein for that amount. Why not have a chicken tender or 2 for about the same calories, and way more protein. You will be feeding muscle which will boost your metabolism and help you with that insulin issue. You just need to be sure to always get fiber & protein to keep satisfied

    I know easier said than done, I have my food diary listed in my blog, you can see that I sure don;t always follow my own rules.

    But I do not even buy peanut butter, rarely get cheese or yogurt except maybe baby size for my daughter or plain for recipe substitutes.
  • gabi_ele
    gabi_ele Posts: 460 Member
    I have the opposite problem, I'm always over on Protein and have cals and carbs left over. I eat cereal with yogurt in the morning, a wrap with lunchmeat ( lean ham, roast beef, turkey breast, even steak umms) and a vegetable or salad on the side. For dinner lean pork, chicken, fish or even beef, I like a variety and eating the same thing all the time is boring for me. I can't say I'm starving and one of my favorite snacks is peanutbutter and apples. As long as I have enough calories left i eat healthy but also things I like. If I cut out food I will eventually get tired of it and go back to eating junk... and I feel so much better eating healthy foodand yes peanutbutter or nuts in general should be in a healthy diet.
  • spaul82478
    spaul82478 Posts: 709 Member
    It doesn't matter that you are eating only a Tbs of peanut butter - why eat it at all? Take a look, no matter how much you eat the fat is 2 - 3 times the protein. And cheese is high fat. too. Maybe mozzerella or string cheese. And yogurt, even light yogurt is still 100 calories and not really much protein for that amount. Why not have a chicken tender or 2 for about the same calories, and way more protein. You will be feeding muscle which will boost your metabolism and help you with that insulin issue. You just need to be sure to always get fiber & protein to keep satisfied

    I know easier said than done, I have my food diary listed in my blog, you can see that I sure don;t always follow my own rules.

    But I do not even buy peanut butter, rarely get cheese or yogurt except maybe baby size for my daughter or plain for recipe substitutes.
    Hmmm Not sure where your looking but string cheese and 2% cheese don't have much fat and yougurt only has 60 cals and no fat.... Calcium is a very big nutrient you need.... cottage cheese as well.. I have to eat a high protein diet and low fat and low carb only 100 cal of whole grains per meal.. which is 4 x a day.... and Peanut butter is good for you but only in small amounts.. I eat it with an apple just to hold me over.. ITS VERY FILLING.. Thats why I eat it... I do just fine with fat acutally i am under every day with fat grams and over with protein and whole grains every day... hmmmm hope this helps.... :bigsmile:
  • walnut
    walnut Posts: 216 Member
    I eat lowfat plain yogurt - one cup has 120 cals, 2 g fat, and 10 g protein. Mix it in with some high protein cereal like Kashi and you can get about 1/2 your protein for the day just at breakfast. Very filling!

    Eating meat is really the easiest way to get a ton of protein. Dairy and beans are easy sources too.
  • MsLadybug
    MsLadybug Posts: 55
    It doesn't matter that you are eating only a Tbs of peanut butter - why eat it at all? Take a look, no matter how much you eat the fat is 2 - 3 times the protein. And cheese is high fat. too. Maybe mozzerella or string cheese. And yogurt, even light yogurt is still 100 calories and not really much protein for that amount. Why not have a chicken tender or 2 for about the same calories, and way more protein. You will be feeding muscle which will boost your metabolism and help you with that insulin issue. You just need to be sure to always get fiber & protein to keep satisfied

    I know easier said than done, I have my food diary listed in my blog, you can see that I sure don;t always follow my own rules.

    But I do not even buy peanut butter, rarely get cheese or yogurt except maybe baby size for my daughter or plain for recipe substitutes.

    Nuts have the good kinds of fat like olive oil etc.. If you don't eat any dairy what do you do for calcium? Eat lots of greens?

    Personally, for protein I eat seafood, tofu, lowfat dairy, and eggs. I don't eat meat or chicken. I get a lot of protein from tuna, usually for lunch. Egg whites are good but too time consuming during the work week.

    Today I had whole wheat toast (which has 6g of protein in two slices), light cream cheese (2g protein)and 50g of smoked salmon for breakfast (10g of protein), which was really nice(294 calories). I can only have that occassionally because the smoked salmon is higher on the sodium scale then I like.
  • AdvocareTeresaInBeaumont
    AdvocareTeresaInBeaumont Posts: 23
    Your breakfast sounds really tasty. You have to check out this egg separator - it makes you want to separate eggs!

    http://www.kaboodle.com/reviews/stoneware-egg-separator

    My pregnancy and breastfeeding have depleted my Calcium so that I am slightly osteopenia. Even my Doctor has said that I need to take a Calcium supplement, that there is no way I could get enough in my diet alone.

    For breakfast I drink Advocare Meal Replacement Shake, they are quick to make and I can drink them on the way to school and they have half the RDA of Calcium (500mg) Then I take another 1000 mg Calcium capsules. Bonus with the shake, I also get 24 grams of Protein and 7 grams of fiber.

    Yes I do eat ALOT of greens, for the Calcium and the Fiber and the Iron, too.

    I know that dairy may be a better Calcium source, but I have a family history of diabetes and genetically high cholesterol and I am trying to make food choices that cut back on fat and calories anytime that I can. I would rather take a Calcium supplement now than have to take Lipitor later.

    And yes, I know that olive oil & nut oil may be "good fats" and better than Crisco, but I get enough fat in other foods and as a protein source, I just choose to go a more efficient route.
  • MInnesotaNice
    MInnesotaNice Posts: 28
    Two of my favorite foods are pita bread, 3g of fat/ 10 g protein

    and morning star vegan sausage also 3g fat / 10 g:flowerforyou: protein, not bad! especially when combined with protein packed eggs and milk!
  • FitJoani
    FitJoani Posts: 2,173 Member
    try protien powder a banana peanut butter and fat free milk and maybe a little ice and make a smoothie. go fro beans and and legumes thwey pack a huge nutritional punch for little caloric impact. tofu is also higfh in protien. there are many options!!!
  • spaul82478
    spaul82478 Posts: 709 Member
    Your breakfast sounds really tasty. You have to check out this egg separator - it makes you want to separate eggs!

    http://www.kaboodle.com/reviews/stoneware-egg-separator

    My pregnancy and breastfeeding have depleted my Calcium so that I am slightly osteopenia. Even my Doctor has said that I need to take a Calcium supplement, that there is no way I could get enough in my diet alone.

    For breakfast I drink Advocare Meal Replacement Shake, they are quick to make and I can drink them on the way to school and they have half the RDA of Calcium (500mg) Then I take another 1000 mg Calcium capsules. Bonus with the shake, I also get 24 grams of Protein and 7 grams of fiber.

    Yes I do eat ALOT of greens, for the Calcium and the Fiber and the Iron, too.


    I know that dairy may be a better Calcium source, but I have a family history of diabetes and genetically high cholesterol and I am trying to make food choices that cut back on fat and calories anytime that I can. I would rather take a Calcium supplement now than have to take Lipitor later.

    And yes, I know that olive oil & nut oil may be "good fats" and better than Crisco, but I get enough fat in other foods and as a protein source, I just choose to go a more efficient route.

    What ever works for you.. I had to see a nutrionist while going through fertility. Thats when I found out the reason i was not loosing weight is becasue of what i was eatting.. Thats why i eat A tsp or so of penutbutter as part of a snack.. I have to eat FOOD... I cant do shakes for meals... I am insulin restistan and my sugar is all over the place So I eat healthy choices and still get my cheese. But thats not all I eat.. I love fruits and veggies and chicken so thats basically what I eat... and eatting real oils, two tsp a day is healthyer for you than supplements... I dont eat fried foods, fast food, packaged foods.. most of my food is home made. my cholestoral has never been an issue, nor my sodium. I am just fat... i guess u could say... but it all stems down to how your body works and everyones is differnt.. all my weight is in my stomach caused by polycycsticovarysyndrom and insulin resistance. ITS SUCKS.. but Gotta do what ya gotta do... thanks for sharing...
  • mrsyac2
    mrsyac2 Posts: 2,784 Member
    Protein bars- they are quick and convienant- I love them but it is a process of elimination to find the good ones I like Pro crunch from GNC I also enjoy Luna Bars- you may also want to try meal replacement shakes they are good too- and another quick thing-
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