Who's getting 130g protein on 1800 cals (or just about)

britzzie
britzzie Posts: 338 Member
in Food and Nutrition
First, let me say, I know there are threads out there. I've looked at most of them. A lot of those people are vegetarians or are going off the MFP standard of protein, which is waaaay lower than what I'm going for. I know the best sources: lean meats, low fat dairy, cheese, beans (meh) etc. I just cannot seem to figure out how to get enough AND eat my fruits and veggies, pastas, ice creams....

So...if you are getting around 130 grams of protein on 1800 calories and have an open diary, could you please post here and let me know, so I can look at your foods and then copy them because you are awesome?

Thanks! :flowerforyou:
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Replies

  • Unknown
    Unknown
    This content has been removed.
  • pluckabee
    pluckabee Posts: 346 Member
    I don't really want to open my diary but I can give you an idea of what I eat in a day!!

    I usually have 0% fat greek yoghurt, dark chocolate and almond butter for breakfast and some slices of smoked salmon ~35g protein

    lunch is usually some form of meat(lamb steak, beef steak or chicken) with a salad ~35-40g protein

    dinner is usually a chicken stir fry (at least 150g) with veggies ~35 - 45g protein

    then if I want to up my protein i have a protein shake, if I'm feeling like a treat i'll mix it with some chocolate ice cream ~25 protein

    I eat around 1700 calories a day and aim for 120g of protein as a minimum. I can sometimes reach that without the protein shake if i have cheese and nuts for snacks.

    I don't eat pasta, bread or rice much though but the leaner your protein is (chicken breast instead of chicken thigh for example or don't have read meat daily like I do) the more carbs you should be able to fit in there
  • cals83
    cals83 Posts: 131
    What about protein powders?
  • britzzie
    britzzie Posts: 338 Member
    Thanks for your responses and being willing to help. My hangups are this:

    I have to say though eating massive slabs of meat (ie: 10oz of steak or 8oz of chicken breast) in one sitting are sort of unappealing to me. How do I get over that?

    Quest bars look like a good bet, but are soooo expensive!

    As far as protein powders, I like to eat my food. I have some whey protein that I'll use on occasion, but I definitely prefer chewing to drinking.
  • pluckabee
    pluckabee Posts: 346 Member
    Thanks for your responses and being willing to help. My hangups are this:

    I have to say though eating massive slabs of meat (ie: 10oz of steak or 8oz of chicken breast) in one sitting are sort of unappealing to me. How do I get over that?

    Quest bars look like a good bet, but are soooo expensive!

    As far as protein powders, I like to eat my food. I have some whey protein that I'll use on occasion, but I definitely prefer chewing to drinking.

    Maybe having more meals in a day would work for you? So you don't have to eat a huge chunk of meat all at once. Or when you have a meal cook all the meat, and put away a bit just to eat it on it's own as a snack later?

    You'll want to maximise your non meat proteins like cheese and greek yoghurt. Cottage cheese is great and is really good as a topping on sweet potato.

    You can make your own protein bars with protein powder if you don't want to drink it. Just make a bunch and keep them in the freezer until you need them.

    You don't have to have a protein shake every day but I find on the days that I want to have a treat, if I also want to reach protein and calorie goals a protein shake can help me do that.
  • Unknown
    Unknown
    This content has been removed.
  • SideSteel
    SideSteel Posts: 11,068 Member
    First, let me say, I know there are threads out there. I've looked at most of them. A lot of those people are vegetarians or are going off the MFP standard of protein, which is waaaay lower than what I'm going for. I know the best sources: lean meats, low fat dairy, cheese, beans (meh) etc. I just cannot seem to figure out how to get enough AND eat my fruits and veggies, pastas, ice creams....

    So...if you are getting around 130 grams of protein on 1800 calories and have an open diary, could you please post here and let me know, so I can look at your foods and then copy them because you are awesome?

    Thanks! :flowerforyou:

    Sarauk2sf is a vegetarian (tougher to get in protein due to restrictions on food selection), on 1600 calories, and getting in 160g protein.
  • britzzie
    britzzie Posts: 338 Member
    Sarauk2sf is a vegetarian (tougher to get in protein due to restrictions on food selection), on 1600 calories, and getting in 160g protein.

    Yep! I tried to cheese in on her diary, but sadly it's closed. Not saying it's not possible. Just trying to find a way to make it happen for me with my personal food preferences!
  • SideSteel
    SideSteel Posts: 11,068 Member
    You can consume protein powder w/o drinking it.

    Take 1 serving of 0% plain greek yogurt.
    Add 1 scoop of whey protein.
    Stir thoroughly. Add mix ins like berries if you want.

    Greek yogurt: 18protein, 100 kcal
    Whey protein: 24protein, 120kcal

    That's 42g protein and 220kcal. That's a significant protein contribution at only 220 kcals and you are eating it instead of drinking it.
  • britzzie
    britzzie Posts: 338 Member
    You can consume protein powder w/o drinking it.

    Take 1 serving of 0% plain greek yogurt.
    Add 1 scoop of whey protein.
    Stir thoroughly. Add mix ins like berries if you want.

    Greek yogurt: 18protein, 100 kcal
    Whey protein: 24protein, 120kcal

    That's 42g protein and 220kcal. That's a significant protein contribution at only 220 kcals and you are eating it instead of drinking it.

    This may be a little bit of genius right here. Thank you!

    These are the kind of ingenious hacks that I'm looking for! Anybody else have some wonderful tricks?
  • DrMAvDPhD
    DrMAvDPhD Posts: 2,097 Member
    This is generally around my goals. My diary is open feel free to glance through. I broke my foot about 8 weeks ago and have been crap about logging since but if you go back far enough I used to log just about every single thing every single day.
  • Escape_Artist
    Escape_Artist Posts: 1,155 Member
    I get from 150 to 180 on 1700-1900 cals
    I do have 2 protein shakes a day though

    You can take a look at my diary if you want :)
  • Zekela
    Zekela Posts: 634 Member
    I get about 140grams of protein on around a 3000 calorie diet. I run so I need my carbs as well. Oh, and I'm vegetarian.
  • 58Rock
    58Rock Posts: 176 Member
    1422 cal yesteday with 128 grms of protien. About average lately now that I have shifted my focus to increase my protein intake. I will try to reset my diary.
  • A_Warrior_Princess
    A_Warrior_Princess Posts: 344 Member
    I am just starting to up my protein and really trying to get into matching my macros of protein, carbs and fats. Feel free to look at my diary if you would like. Hope it helps and Good Luck to you!
  • Martucha123
    Martucha123 Posts: 1,089 Member
    You can consume protein powder w/o drinking it.

    Take 1 serving of 0% plain greek yogurt.
    Add 1 scoop of whey protein.
    Stir thoroughly. Add mix ins like berries if you want.

    Greek yogurt: 18protein, 100 kcal
    Whey protein: 24protein, 120kcal

    That's 42g protein and 220kcal. That's a significant protein contribution at only 220 kcals and you are eating it instead of drinking it.

    I have my plain greek yougurt with protein powder (chocolate or vanilla) and fruit
    Chocolate casein powder mixed with 1/4 of recommended amount of milk = chocolate pudding
  • nadz6012
    nadz6012 Posts: 126 Member
    Low fat cottage cheese is one of my protein staples. It's an acquired taste, but at ~70 calories its got about 11 or 12 grams of protein. I sweeten it with splenda and add fruit for dessert!
  • MissKalhan
    MissKalhan Posts: 2,282 Member
    I get about 150g to 200g depending on the day using around 1700 to 1800 calories. My diary is open :)
  • Atishi87
    Atishi87 Posts: 51 Member
    You can see my diary. I try to get 150 grams of protein atleast. I do around 1700 calories (starting this week), I was at 1400-1500 previously and still got around 130 grams.
  • 2013sk
    2013sk Posts: 1,318 Member
    I don't really want to open my diary but I can give you an idea of what I eat in a day!!

    I usually have 0% fat greek yoghurt, dark chocolate and almond butter for breakfast and some slices of smoked salmon ~35g protein

    lunch is usually some form of meat(lamb steak, beef steak or chicken) with a salad ~35-40g protein

    dinner is usually a chicken stir fry (at least 150g) with veggies ~35 - 45g protein

    then if I want to up my protein i have a protein shake, if I'm feeling like a treat i'll mix it with some chocolate ice cream ~25 protein

    I eat around 1700 calories a day and aim for 120g of protein as a minimum. I can sometimes reach that without the protein shake if i have cheese and nuts for snacks.

    I don't eat pasta, bread or rice much though but the leaner your protein is (chicken breast instead of chicken thigh for example or don't have read meat daily like I do) the more carbs you should be able to fit in there

    WOW your really healthy............Nice food!!!

    I might have to try your breakfast........Sounds so yummy!!! I usually have porridge with peanut butter....so yummy!!
  • renwicker
    renwicker Posts: 158 Member
    I'm kind of in the same boat as you so I'm tagging this post for some suggestions too. I recently up'd my protein, and I dont think I've hit my new goal yet. I realized that I dont eat very much meat for an omnivore so I'm trying to put some poultry or seafood in every meal.

    SS's suggestion of adding whey to food is great. I like my protein shakes after a workout, but I dont usually drink a whole suggested serving because I get so full from it. I'll def be looking for some recipes to try with the whey.
  • luceegj
    luceegj Posts: 246 Member
    Can add if you like!

    I'm 55
    61kg

    1300- 1600
    135g (AIM) with shakes and food!

    Clean eating!!
  • ChristyYerka
    ChristyYerka Posts: 10
    You can also make a shake with your choice of protein powder, fruits or even coffee... Walden Farms Choco Syrup has 0 calories and goes great with vanilla powder and coffee... but instead of drinking it... put it in little cups and freeze it with a popcicle stick and have ice pops! You have to freeze for about 30 minutes first to get it thick enough for the stick to stand up straight!
  • phylliswhite
    phylliswhite Posts: 1
    Another way to eat your protein powder instead of drinking it.

    Chia Pudding:
    1 cup coconut milk
    2 tablespoons chia seeds

    Mix and let sit overnight (the longer it sits the more like tapioca pudding it becomes (chia seeds soften)

    In the morning, add 1 scoop of protein powder and mix thoroughly

    Add mix ins (fruit, granola, chopped raw nuts, ground flax seed)
  • cararickel
    cararickel Posts: 22 Member
    Eating a slab of chicken or beef may be off putting, but why not make chicken salad? A little mayo (light or regular), some chopped celery and walnuts, salt and pepper, and there's an easy 8 oz of chicken for lunch. As for beef, I throw a couple of sirloins on the grill when cooking another meal and then slice them thinly on the diagonal and put them in the fridge. I have one or two slices here and there throughout the day when I want to snack--no carbs, lots of protein. You can do the same with a marinated london broil--buy a larger one than usual, eat some for dinner, and then slice up the rest and snack on it later for extra protein.

    You said meh to beans, but I make a black bean salsa that is fantastic with chips although I'm low carb so I even eat it with a spoon. I got the recipe from Women's Day, but here it is: 1 clove chopped garlic, 2 TB lime juice, 1 TB olive oil, 1/2 cup cilantro, 1/2 medium finely chopped onion, one 15.5 oz. can of rinsed black beans, and one diced avocado, salt and pepper to taste. If desired, add 1 seeded jalapeno and some thinly sliced scallions.(I leave these out of the original recipe when i make it) . This makes 6 servings (yeah right, my SIL and I polished off the whole bowl by ourselves) 133 cals and 6 grams of protein per serving.
  • pluckabee
    pluckabee Posts: 346 Member
    I don't really want to open my diary but I can give you an idea of what I eat in a day!!

    I usually have 0% fat greek yoghurt, dark chocolate and almond butter for breakfast and some slices of smoked salmon ~35g protein

    lunch is usually some form of meat(lamb steak, beef steak or chicken) with a salad ~35-40g protein

    dinner is usually a chicken stir fry (at least 150g) with veggies ~35 - 45g protein

    then if I want to up my protein i have a protein shake, if I'm feeling like a treat i'll mix it with some chocolate ice cream ~25 protein

    I eat around 1700 calories a day and aim for 120g of protein as a minimum. I can sometimes reach that without the protein shake if i have cheese and nuts for snacks.

    I don't eat pasta, bread or rice much though but the leaner your protein is (chicken breast instead of chicken thigh for example or don't have read meat daily like I do) the more carbs you should be able to fit in there

    WOW your really healthy............Nice food!!!

    I might have to try your breakfast........Sounds so yummy!!! I usually have porridge with peanut butter....so yummy!!

    :) Thanks.

    Breakfast is my favourite meal!!

    What I do is melt a square of dark chocolate (as dark as I can find! At the moment I'm using lindt 90%) in a small bowl in the microwave for about a minute then really really quickly mix in the yoghurt so it sort of turns into chocolate yoghurt, then just mix a spoon of almond butter in. yum yum yum.

    If you want to use peanut butter I find it best to also microwave that with the chocolate for the last 15 seconds so it mixes in better

    Sometimes I have it for dessert too :p
  • astrovivi
    astrovivi Posts: 183 Member
    I easily get my 135g of protein on 1800kcals (I'm having a lower week but keeping protein fixed, only carbs have dropped temporarily).

    main protein sources for me are lean turkey, tuna, salmon, fish, chicken and pork as well as EGGS and dairy. I supp with WPI as well when i need to.

    it's pretty easy actually (I find it harder to max my carbs LOL)

    My diary is only visible to friends so happy for you to amigo me and have a look.

    Cheers
  • leebesstoad
    leebesstoad Posts: 1,186 Member
    My diary is open so if you want to look at that. I was getting between 130-150 on about 1800 or less until Sunday. After Sunday, don't look because I changed drastically and have gone on a cyclical ketogenic diet. But going Saturday backwards should give you a good idea what I was doing. I never had a protein "shake" but did routinely incorporate protein powder by including a scoop in the morning by adding it to my morning oatmeal. Protein powders can be a good supplement (with an emphasis on the word SUPPLEMENT) to natural sources and it can be added in a variety of ways besides taking it as a shake. Just use your imagination and see where it leads you.

    One thing I have been taught by my dietician is that you don't want to overload the body too much at one time with too much protein. Your body cannot process it and will simply flush what it cannot handle efficiently out as waste -- you're pissing money away, literally. Spreading it out in smaller increments is the best way to let the body most efficiently use the protein for what you want it to do. Having 100g of protein all at once won't do you any good, since 60-80g of it may be simply pissed away anyway. Eat more often and spread the protein around throughout the day. Try to use "real" food, because it is best, but supplement where needed.

    Good luck.
  • fat2strongbeth
    fat2strongbeth Posts: 735 Member
    Bump. I'm also trying to increase my protein but also want to stay under 1400 cals (on my non-workout days). Thanks for all the great ideas.
  • prium01
    prium01 Posts: 306 Member
    I eat fish 3 times a day...its light and yummy ..Also like eggs and yoghurt....I drink Protein shake just after workout...eating 1500 most days and getting 120-130 grams of protein...

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