Can't seem to meet my protein goals...

JezziedotM
JezziedotM Posts: 31 Member
in Health and Weight Loss
I'm having the most impossible time reaching my protein goals!

I wasn't so worried about it before, but I've starting spending a lot more time doing weights, and lifting much heavier than I used to, and Im doing a lot less cardio. I'm concerned I'm not getting enough protein to feed my muscles and that it's slowing down any fat loss I could be having...

I'm not a big meat eater and I'm a terrible cook. Does anyone know of some easy ways of increasing my protein intake without having to cook and eat an entire cow :ohwell: ?
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Replies

  • scoutfinchie
    scoutfinchie Posts: 39 Member
    Have you tried: whey protein powder, eggs, nonfat greek yogurt, almonds, veggie burger patties?
  • AnnaMarieDinVa
    AnnaMarieDinVa Posts: 162 Member
    I'm a busy vegetarian. I have one word for you: soy. I like tofu, dry roasted edamame, edamame in salads...delicious and great protein... Good luck!! :smile:
  • cmartimo
    cmartimo Posts: 1
    Definitely whey protein powder and a blender. I really like Tera's Whey Protein http://www.teraswhey.com/ because it's organic and grass fed. You add some fruit and ice in a blender and it's really awesome!
  • janessanessa
    janessanessa Posts: 299 Member
    I am vegetarian, and I struggle with this too. I try and eat a serving or two of fat free Greek Yogurt each day, I have a little peanut butter on a half a pita at lunch most days, whey protein shakes made with water after heavy workouts.....I have a hard time getting enough too, but I get 2/3 most days just by doing this. Edamame, need to try. Dry roasted sounds like how I would like it. Where can I find it?
  • AnnaMarieDinVa
    AnnaMarieDinVa Posts: 162 Member
    I find dry roasted edamame in the health foods sections of my local grocery story (Food Lion). It is $1.99 per bag and they have several flavors. I like it just as a snack, but I bet it would be awesome on a salad, too.
  • AnnaMarieDinVa
    AnnaMarieDinVa Posts: 162 Member
    I like Silk or Trader Joe's Soy Milk, too. :)
  • Binkie1955
    Binkie1955 Posts: 329 Member
    Plenty of low carb protein powders on the market, Sprout's has whey based, non-dairy legume based, etc. try one you like and get started. good luck
  • SrJoben
    SrJoben Posts: 484 Member
    Whey powder is a spectacularly efficient way of getting high quality protein, especially compared to most of the non-meat options.
    I had trouble hitting my goals too without supplementation even eating meat 2 out of 3 meals most days.

    [edit] Oh if you decide to try Whey powder. Buy a Blender Bottle. It's hard to mix thoroughly with a spoon. It makes a huge difference [/edit]

    My main sources, in no particular order are: Chicken, whey powder, milk, greek yogurt.

    There are some beans that are pretty high in protein too. Chickpeas and black beans in particular IIRC.
  • sewingdiscontent
    sewingdiscontent Posts: 112
    Having the same issue. I love steamed edamame, so I've been trying to eat that, but I also am going to start eating egg whites, I think. I want the protein without the calories. Now I just have to figure out how to make them not taste gross, without adding a yolk?
  • kts3639
    kts3639 Posts: 188 Member
    Tuna is a big one. Super easy to prepare and packs a lot of protein in a small amount (not a lot of calories either). Greek yogurt, cheese, protein bars, and eggs/egg whites are all easy and have a good amount of protein in them.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    120g P per day. 120 / Total amount of meals. Include some in each meal.

    Meat is the most satiating protein source IMO.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I like the advantEdge protein shakes.
  • wildflwwinger
    wildflwwinger Posts: 2
    1 c. plain, 0% fat Greek yogurt has 130 cal, 9 g. carb, and 23 g. protein. I like Fage brand. It is a great substitute for sour cream
    and can be added to smoothies and a million other things (search recipes on line)

    I add 'Optimum Nutrition 100% egg white protein powder' to smoothies.29 servings/ container (per serving: 24 g. protein, 110 cal. 0.5g. fat, 2 g. carb,) I use almond milk (unsweetened vanilla flavor- 30 cal/cup) ice cubes, greek yogurt (or cottage cheese if you like it milder) stevia sweetener and either frozen fruit or 1 Tbsp. of sugar free instant pudding mix (25-35 cal). put in blender (or you can shake it)

    I got it from Amazon.com
    Optimum Nutrition 100% Egg Protein, Delicious Vanilla Custard, 2 Pound (also available in chocolate)
    Sold by Amazon.com LLC

    Price: $34.99 ($1.09 / oz) & FREE super saver Shipping.
    (List Price: $49.45)
    You Save: $14.46 (29%)
    contains egg albumen (powdered egg whites), artificial flavor, lecithin, sucralose, aminogen (this companies patented added amino acids to make a complete protein), acesulfame potassium
  • kstej
    kstej Posts: 17 Member
    I do a Greek yogurt, whey protein powder, milk and strawberries and or banana smoothie everyday. It has about 40 grams of protein and is really filling!
  • herblackwings39
    herblackwings39 Posts: 3,930 Member
    Having the same issue. I love steamed edamame, so I've been trying to eat that, but I also am going to start eating egg whites, I think. I want the protein without the calories. Now I just have to figure out how to make them not taste gross, without adding a yolk?

    The only way I can eat eggs is to fill them full of veggies and enough garlic powder and black/cayenne pepper to choke a horse. They don't taste like eggs anymore, but I can't stand the eggy flavor.
  • Emisole
    Emisole Posts: 65
    I used to carry around these little packages of deli meat. They had probably three or four slices in them (enough for just one sandwich) and I'd just eat those alone. I know it sounds weird, but it was super easy protein, they were tasty and they were pretty low-cal.
  • liznsmith
    liznsmith Posts: 240 Member
    Check out my food diary, my protein is typically over what I should have.
    I eat couscous, quinoa, kale, almonds, drink soy milk, drink a whey protein shake prior to working out and before I go to bed... when you sleep your body breaks down muscle
  • summersbest
    summersbest Posts: 194 Member
    I drink either a pre made protein shake (30g) or a homemade protein smoothie (48g) every morning for breakfast. Easy way to get almost half my protein in just one meal. ~
  • liznsmith
    liznsmith Posts: 240 Member
    I used to carry around these little packages of deli meat. They had probably three or four slices in them (enough for just one sandwich) and I'd just eat those alone. I know it sounds weird, but it was super easy protein, they were tasty and they were pretty low-cal.

    OMG not to sound preachy but DON'T eat packaged sandwich meat. It is VERY high in sodium and low in actual nutrients
  • astrovivi
    astrovivi Posts: 183 Member
    Fish, legumes, nuts, dairy, whole eggs, egg whites
    even oats and quinoa have protein.

    don't go crazy over soy. too much is probably not a great idea but fermented soy or whole soy (edaname, some tofu etc) is good.
  • gfroniewski
    gfroniewski Posts: 168
    Try some greek yogurt! Chobani fat free is my favorite. You can also do a protein shake with fat free milk and a banana thrown in for good measure.
  • javierp
    javierp Posts: 7
    I'm not a meat eater or a least not to the point where I could meet my entire protein day's requirement.

    SOLUTION!

    supplements! yes, the easiest way for me to get all the protein I need is through supplements. Protein bars, Ready to drink shakes etc. This way, I can get just what I need; the protein and none of what comes with the natural sources of protein (extra calories from fat, sodium etc.) This approach had worked for me over the last 15 years.

    Javier Preciado.
  • shred_me_up
    shred_me_up Posts: 267 Member
    tofu
    meat or seitan/meat replacements if youre vegetarian
    lentils
    quinoa
    greek yoghurt
    cheese
    eggs
    nuts
    protein powder
    brocoli
    nut butters
    beans
  • fitplease
    fitplease Posts: 647 Member
    nuts, beans (and rice), tofu, oatmeal (cooked yourself), edamame
  • 1horseygirl1
    1horseygirl1 Posts: 98 Member
    I have a whey protein shake at the gym straight after my workout. I pack it in my gym bag and find it really helps.
    Boiled eggs are also great for breakfast on the run
  • JezziedotM
    JezziedotM Posts: 31 Member
    Yep I eat lots of tuna, thats my main source of protein probably. And I try to drink the whey protein shakes but most taste so awful they're hard to get down without gagging!

    Thank you for all the advice. A visit to the health food store is in order!
  • alyhuggan
    alyhuggan Posts: 717 Member
    This is when loving meat comes in handy, I will litteraly sit and plough through chicken to hit my goal of at least 200g, I usually hit around 220-240 though. Even if you don't like it, it's the easiest way. And whey protein is good but I hate having more than 1 shake a day.
  • Chucksteakswife
    Chucksteakswife Posts: 52 Member
    tofu
    meat or seitan/meat replacements if youre vegetarian
    lentils
    quinoa
    greek yoghurt
    cheese
    eggs
    nuts
    protein powder
    brocoli
    nut butters
    beans

    The above is a great list. Ricotta cheese is a good source of whey protein too. Salmon is a good source of protein too (not sure if that was mentioned in any earlier reply.
  • Chucksteakswife
    Chucksteakswife Posts: 52 Member
    And milk
  • StephF3692
    StephF3692 Posts: 27 Member
    i like syntrax nectar's vanilla whey protein -- 23g protein, 90 calories, 0 carbs. i mix it into my oatmeal or smoothie in the morning.

    i've also been making egg muffins for the mornings -- this week they have ricotta cheese, so they taste like the insides of a lasagna. super easy too: 4 eggs, 2 c. part skin ricotta, 1/4c. fat-free shredded cheese, and herbs/seasoning of your choice -- i did basil and some garlic powder and trader joe's "everyday seasoning" this time around. pour into lined muffin tins. bake at 400 for 23 minutes.

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