How do i get protein up within calories? :)

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Replies

  • db34fit69
    db34fit69 Posts: 189 Member
    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 :-)
  • susanbelle
    susanbelle Posts: 1
    Try using quinoa instead of rice/pasta/potatoes, add in more protein shakes and if you come up short during the day add some protein powder to Greek yogurt (watch sugar with the yogurts some of them are loaded). My daily goal is 100 and usually have no problem reaching it - plus I don't eat red meat.
  • FP4HSharon
    FP4HSharon Posts: 664 Member
    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
  • 99clmsntgr
    99clmsntgr Posts: 777 Member
    My daily regiment includes:
    2 eggs at breakfast
    greek yogurt for my morning snack
    usually a protein bar for afternoon snack (or half of one of the big MetRX ones)
    lean meats at lunch and dinner
    protein powder blended with frozen fruit for an evening snack.

    This all gets me up to 140-160 grams or protein per day, within my 2000 calories per day maintenance diet.
  • heyitsedgar
    heyitsedgar Posts: 7
    Tuna is probably the least expensive, low carb, high protein meat that you could get. Investing in protein powder would befit you also.

    nuts are generally higher in fat than protein, but they are mono, and polyunsaturated fats so you NEED those. Greek yogurt could also be the way to go, for example Fage is pretty high in protein but also it has a pretty decent amount of carbs as well. If you're cutting youd want more protein than anything else. Id say def try tuna, or some protein powder.

    I personally use Dymatize's Elite Whey Isolate. Fast absorption so good for before/after workouts and in the mornings. There are about 24g of Protein per scoop, so you could take one in the morning with your breakfast, and then one post workout and youd be set and probably a little over your goal. Again there are other great protein supplements that can help you get to your goal, its just a matter of how much you're willing to spend.

    If you do decide to get some sort of supplement, go to bodybuilding.com since theyd generally be the least expensive even after shipping. GNC, and other local supplement stores are really pricey.

    Other protein brands ive tried and also enjoyed:
    Cytosport complete whey: pretty reasonable price (strawberry and banana flavor is really good in the am with some fresh strawberries, raspberries/grapes and some water in a blender)
    Myofusion: good sources but smells like egg
    GNC wheybolic extreme 60(i think): its good but really expensive for a 3lb
    Dymatize Iso 100: amazing but can be pricey
    BSN Syntha-6: good and reasonable price
    ON platinum hydrolized whey: really expensive but really good product. Better off getting a regular whey isolate
    ON Gold Whey standard: great and pretty good price
    Top Secret Nutrition Energizing whey: tasted like Donkey Kongs sweaty nut sack and made my stomach feel like crap.
  • crazy4fids
    crazy4fids Posts: 173
    I spice up my favorite recipes with extra protein. For example, I make turkey sloppy joes using ground turkey, Heinz natural sloppy joe mix, and add in mashed up canned organic black bean (you can't even taste them!) and a couple scoops of protein powder (I use herbalife personal protein powder, it doesn't add anything to the flavor of the recipe).

    I also use the protein powder and mashed black beans in turkey chilli. I have not tried the protein powder in pancakes yet and I have heard that you can actually use mashed up black beans in a chocolate cake or brownie recipe.
  • Dreams2bFit
    Dreams2bFit Posts: 18
    Great suggestions! Bump :)
  • bi0nicw0man
    bi0nicw0man Posts: 56 Member
    I used to heavily rely on protein powder but recently I've gotten away from it. I'd rather eat real food!

    Sample of my day:

    Breakfast: 2-3 scrambled eggs with veggies (like peppers, onions and spinach) OR 1 egg and 1-2 grilled chicken sausage from the local butcher, with 1/2 baked yam topped with coconut oil or almond butter.

    (Eat the whole egg!! Not just the whites.)

    Lunch: Mixed salad topped with tuna or grilled chicken or leftover steak or hard boiled eggs, with olive oil & lemon dressing...maybe with avocado or a sprinkle of almonds/walnuts/pecans. Mixed berries with coconut milk.

    Pre-gym: banana and almond butter, or another hard boiled egg, or leftover grilled sausage/chicken/whatever meaty goodness I have in the fridge.

    Post-gym: complex carby vegetable (usually baked yam because I make batches of them) with whatever animal protein I didn't eat before the gym.

    Dinner: Lean protein with lots of vegetables and some healthy fats. Usually a piece of fruit for dessert.

    I'll also add some whole grain bread, oatmeal and dairy options in there too.
  • capnrus789
    capnrus789 Posts: 2,736 Member
    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!

    Peas give me the drizzlies. No can do.
  • kcoftx
    kcoftx Posts: 765 Member
    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

    I love that you and the pea guy both listed good vegetable sources. I need to up my veggie intake AND my protein. I eat meat and eggs but not enough to meet my quota.
  • I_Will_End_You
    I_Will_End_You Posts: 4,397 Member
    Greek yogurt is my go to.
  • balancedbrunette
    balancedbrunette Posts: 530 Member
    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
    Silk soy milk light has a lot of protein that milk doesn't.
  • FP4HSharon
    FP4HSharon Posts: 664 Member
    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
    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
    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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