How To Add Protein to My Diet - Suggestions?

Where do you purchase the Syntrax Matrix and Quest bars?

I just finished making up this list for a friend but I'll re-post here for you. Some may be outside of your mentioned food groups and the amount of protein in the serving may be off between brands:

Some suggestions (my fave foods):

Sardines; canned, boneless, skinless 24g
Smoked Oysters; canned 14g
Salmon 20g
Flounder 21g
Tuna 27g
Crab cakes 22g
Bison 28g
Turkey 20g

Milk typically adds 5-9g depending on the brand
Cottage cheese 14g (1/2 cup)
Egg 6-9g
Kefir 11g
Motzerella cheese stick 8g
greek yogurt!

Peanuts 7g
Sunflower seeds 7g
Peanut butter 8g
PB&J sandwich 12g

Sabra hummus & pretzel packs 4 oz 7g
Black soybeans 11g
Back beans 14g

Ezekiel Bread - 7 Sprouted Grain Bread (2 slices) 8g
Kashi - Go Lean Crisp Chocolate Peanut Bar 9g

Strawberry Spinach Salad w/nuts, strawberries, cranberries 12g
Ready Pac - Chicken Cranberry Walnut Bistro Salad 7g

Had my annual physical today and my Dr. told me that while I am overall in excellent shape, my blood protein level was a little on the low side and I probably need to increase my protein intake. I eat relatively little meat (usually 1 serving of fish or chicken 4 - 5 times/week), lots of mostly low-fat dairy (milk, cheese, yogurt), fruit, vegetables, whole grains, nuts & seeds, etc. So I am wondering the best way to add some protein to my diet without adding a lot of extra empty calories, fat etc. Wondering about adding some protein powder to my yogurt, cereal, salads, etc? Any suggestions on the best way to add protein without adding a lot of unwanted calories, fat, sugar, etc?

Is there a reason why you" eat relatively little meat" as you put it? If it's because you are just unsure of what to eat to add protein to your diet, then I'd look to add more lean meats, fish, or grilled chicken breast to your diet. Protein powder as a supplement is a good suggestion, but if you can get your protein requirements from whole foods, you don't need protein powder.

I make a protein shake right after my workout, but that is only because I don't have time in the morning to make a meal after I workout - I'm literally rushing to get to the office. Also, i find that right after i workout i don't have much of an appetite, so a shake is about all i'm hungry for.

good luck

Well said. I'd like to add. you say you don't want to add unwanted calories, fat, sugar, etc. When yopu say 'unwanted', you gotta face it, you're going to add calories anyway. As for fat - just keep within your daily macro targets. You'll find that the myfitnesspal app tells you to eat a good amount of fat...and lots of carbs.

My suggestion/tip is to:
find a source of protein:
egg whites, protein powder, tuna, chicken, turkey. Baked beans. prawns

find a source of carb, protein and fat:
porridge, muesli, pasta and cheese. peanut butter sarnie. salmon nigiri. jacket spud, cheese n beans. pancakes.

find a source of fat and protein:
scrambled eggs, nuts, cheese, tuna in oil, sardines in oil, samon. peanut butter. egg yolk.

find a source of carb and fat:
jacket potato and ghee. fried plantain.

find a source of carb:
rice, potato, plantain, sweet potato, breads.

find a source of fat:
ghee, coconut oil, olive oil

find a source of carb and protein:
rice and beans, sweet potato and tuna, jackt spud and turkey.goji berries. quinoa.

It's long drawn out, but those are some meal ideas where you can mix n match. you can use a tin of beans, half in the am..half in the pm.
same w' a tin of tuna...i say this cos ur kidneys can have a tough time handling heaps of tuna in one go.
leave powder as a substitute...try n get it from food instead.
pineapple is good to eat with protein, as it has bromelain in it to help digest it.

good luck


Law'

find a source of carb and protein:

One of my easy protein meals is to Pam a pan (butter flavor), two eggs and a piece of string cheese. Cut up the string cheese, spray the pan, throw in the cheese, let it sit for about 30 seconds, crack the eggs, scramble until done to your liking. I like my cheese a little 'browned' ... yummie. I use a lot of Pam to cut the fat and calories when cooking my meats.

I have these great bars but premium nutrition, they're about 300 calories (they make great meal replacements, but also big snacks, sometimes I'll have half of one for breakfast and half for a snack or something like that). They have 30g of protein which is crazy but are pretty low sugar which is a big concern for me personally

*bump* as i need to increase protein

Whatver you decide, I would definitely vote for getting protien, and all nutrients from real food. A couple less common suggestions, Kashi - Go Lean Crunch cereal with skim milk, a surprising 10 grams of protien, and lots of fiber too! Almonds are great too, a little high in calories, but a great source of protien and good fats.

I get my protein from bacon (yum!), protein powder, cheese, greek yoghurt, nut butters/tahini, spinach, nuts.