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

24

Replies

  • renwicker
    renwicker Posts: 158 Member
    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)

    Def trying this. Always looking for new ways to use my chia seeds
  • askeates
    askeates Posts: 1,490 Member
    Like you I am not big into a slab of meat... a nice rare steak about once a month is good, but that's where I draw the line.

    I do love salads though, so I will typically add a chopped up "slab of meat" and that helps to hit my protein, I also will add chickpeas, sunflower seeds or almond slivers, kidney beans or black beans to my salads for a little extra kick.

    I am on 1770 calories a day, and the MFP protein suggestion is 66g of protein. I aim for 100, and am usually pretty close.
  • bcf7683
    bcf7683 Posts: 1,653 Member
    I'm at about 1600 cals/day with 180g protein on days I work out (~150g days I don't). I usually do 2 shakes (one when I wake up, the other after working out. If i don't have one when I wake up, I'll have a casein shake before bed) and the rest is from food. I like to make foods in the beginning of the week that I can easily keep with me and have for lunch/snack on all day at work. Some good ones are grilled chicken, tuna patties<---favorites!!!---> ground turkey/chicken muffins, prepared salmon fillets on some lettuce w/ veggies, hard boiled eggs, and cottage cheese w/ almonds.
    If I find that there's a gap in there after I've pre-logged my cals for the day, I'll eat an extra piece of chicken/fish/turkey with dinner to avoid having another shake (they get expensive on 3/day). I like to top my meats for dinner with stuff I like so it's not like I'm jamming half an animal into my stomach just to meet my protein goal. Look up some good salmon/chicken/steak recipes so that you'll enjoy eating meat as the largest part of your dinners if you have to. My favorites are mexican baked tilapia, dijon maple salmon, and italian baked chicken. You just have to get creative with your recipes. Protein is my favorite part of eating =)

    Edit to add: I also love adding fat free plain greek yogurt to recipes. That's an awesome way to boost protein. My favorite is a baked sweet potato with red & green salsa with a spoonful of yogurt as the "sour cream"

    My dairy's open if you'd like to snoop :smile:
  • doowop713
    doowop713 Posts: 268 Member
    Somedays I am. It is difficult unless I add in some protein powder. I am starting to get more serious about hitting my macros, but I am at 1800 cals.
  • doowop713
    doowop713 Posts: 268 Member
    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)

    Def trying this. Always looking for new ways to use my chia seeds

    Sounds delicious. I have to find some chia seeds...
  • silverinc13
    silverinc13 Posts: 216 Member
    I'm 154 and 2050 calories, basically the same ratio. Feel free to check mine out!
  • DaBossLady24
    DaBossLady24 Posts: 556 Member
    My diary is open and I TRY to hit at least 130g of protein per day. Sometimes it's lower, sometimes it's much higher but feel free to take a look at it!
  • acogg
    acogg Posts: 1,870 Member
    I am getting in between 100-140 grams at about 1300-1500 calories. My diary is open, though don't pay attention to yesterday, I had some sort of 24 hour stomach bug and ate really light.
  • IronFiend
    IronFiend Posts: 44 Member
    I get over 180 grams of protein in on 1600-ish calories.
  • laceylucas86
    laceylucas86 Posts: 120
    HAVE YOU TRIED BAKING WITH PROTEIN POWDER, I HAVA MDE BANANA AND CARROT MUFFINS WITH GREEK YOGURT AND PROTEIN POWDER WHICH MAKE THEM HIGH IN PROTEIN AND OAT FLOUR. YOU CAN GOOGLE THE RECIPIES :)
  • husseycd
    husseycd Posts: 814 Member
    I'm in a similar boat and am planning on getting some protein powder to help. Thanks for all the suggestions!
  • 3laine75
    3laine75 Posts: 3,069 Member
    maybe shouldn't be joining in as i'm on 1200 but i do usually get over 100g - so proportionally you'd just need to make my meals bigger :) - feel free to have a nosy.

    i just try to make sure there is some protein in every meal or snack - if anything its a great excuse for nutella =D
  • EmilyJackCO
    EmilyJackCO Posts: 621 Member
    Bump for ideas....

    I'm trying to hit 120g on 1700 calories, and it's really tough. I have found that the Nature's Valley protein granola is a great add in to my Greek Yogurt, but that's all I got so far. And whey isolate protein supplements... which aren't really enough either.

    My problem is that I'm decidedly a carnivore, but I'm LAZY! :D
  • Fittreelol
    Fittreelol Posts: 2,535 Member
    I also don't like big slabs of meat which is why I like jerky. It's like they deslab it just for me. I also bring a few sticks of light string cheese to work as a snack, and like another poster add protein powder to my oatmeal.
  • usmcmp
    usmcmp Posts: 21,219 Member
    Many days I get 175-220 grams of protein and eat between 1500 - 1600 calories.
  • ketchupqueen
    ketchupqueen Posts: 29
    Just bumping to keep following these fantastic ideas!
  • annakow
    annakow Posts: 385 Member
    My MFP set my intake to 1260 after losing 61 lbs, My protein intake should be up to 47 a day but I usually double it myself.
  • kerricolby
    kerricolby Posts: 232 Member
    Check out my diary, I eat about 1750 a day and try to get 130 grams or more protein a day. I'm better at this on weekdays than on weekends.
  • lorigem
    lorigem Posts: 446 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.

    That is friggin' awesome. Thanks for that tip!!
  • EmilyOfTheSun
    EmilyOfTheSun Posts: 1,548 Member
    Some of my favorite foods that have a good amount of protein, but are also on the low calorie side (leaving plenty of room for ice cream and other fun stuff), include....

    tuna (and lots of other types of fish)
    beef jerky
    protein powder
    greek yogurt (specifically dannon light & fit)
    chicken breast
  • missjedda
    missjedda Posts: 9 Member
    A friend of mine follows a high protein diet and she adds protein powder to many meals cos she doesn't like the shakes alone. She puts it in porridge, bircher muesli ( along with Greek yogurt) and makes this pudding by putting cottage cheese and protein powder in a blender, then adding a packet of diet jelly (made up with water like normal) and sets it in cups. It's pretty yum for dessert and packs a good amount of protein
  • mahanaibu
    mahanaibu Posts: 505 Member
    Egg whites! Maybe the best ratio of protein to calories out there, in terms of a natural food. 20 grams of protein for 100 calories. for a filling omelet: 3/4 cup of egg white (100 calories), an ounce of light shredded cheese (45 calories, 5 grams protein) , vegetables of your choice to go inside with the cheese (spinach? mushrooms?) and once folded and on the plate, a couple of tablespoons of salsa over the top. Good veggies and proteins, a good-sized omelet for about 170 calories with 25 grams of protein. filling, stays with you, easy to make.

    But I use egg whites for more than that. I cook them up and chop them and add to a chilled Spanish tomato soup called salmorejo, great for hot summer days. you add them cold, as a garnish while serving. Also good in the salmorejo is a little lean ham and/or nonfat ricotta cheese. very filling because the tomato soup is lots of volume (there's also a little olive oil in there; I do not make the salmorejo with bread), but the added protein makes it a more substantial meal with lasting power. stir-fry the egg into pad thai (I make the pad thai with shirataki noodles so no cals) with some bean sprouts and shredded carrots.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 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?

    Sidesteel is definitely a genius when it comes to recipes with whey protein powder.
  • jbuck93
    jbuck93 Posts: 89 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.

    Put it in the freezer for a bit.... delish!

    My diary is open to my friends. My goal is to have my carbs and protein equal. I use greek yogurt on/in all kinds of things. Sour cream substitute, mix with powdered ranch and eat with veggies, etc.
  • jstout365
    jstout365 Posts: 1,686 Member
    I am usually around 1800-2000 cal/day with a goal of ~130 g protein. I haven't been logging well the past month or so, but I do have some good stretches a few months ago if you are willing to dig. Diary is open. I rarely do any protein powders. I do bake with it though in cookies and cheese cakes. Just an extra protein boost to make the chocolate chip cookies that much better.

    I eat 3 meals and 2-3 snacks a day and try to get protein in with each thing. I don't do the whole "You need to eat every 2-3 hours" or hold to the 6 small meals a day ideology, I just find it easier for me to keep up with the intake and spread it out. I can't handle large amounts of protein in one meal. Spread out, I can do fine.

    ETA: May was a decent logging month for me. I don't always log on the weekends though and the current week is incomplete days.
  • jess4fun
    jess4fun Posts: 20
    Thx for this thread. I've been wanting to post on this too. I'm trying to increase protein cuz i realized that I'm kind of a carbovore. Getting 160 grams of protein for me is a challenge without blowing through my other macros, and I love meat. I think it's has a lot to do with convenience. My new goal is it keep poached chicken on hand for snacks and such. I don't like low fat foods or anything with non sugar sweeteners, they all taste weird to me, even stevia is bitter. I think getting enough protein for those of us not used to it is really a matter planning ahead. Good luck.
  • Calliope610
    Calliope610 Posts: 3,783 Member
    I start my day with 1 cup of cottage cheese - 24g protein - and fruit.

    Add black beans or other beans/lentils to salads, etc to add fiber & protein

    At least 8 oz lean protein for lunch and dinner (combined)

    End the day with a protein smoothie/shake as dessert (protein powder, whole milk, frozen banana, berries)
  • britzzie
    britzzie Posts: 338 Member
    Thank you everyone for your input! I really appreciate it!
  • indiawastaken
    indiawastaken Posts: 47 Member
    I've been wondering the same thing, I'm glad you posted this!
  • PriceK01
    PriceK01 Posts: 834 Member
    My diary is open and you're welcome to look. I do use protein powder (mostly in the morning as I'm not really a breakfast person) and protein bars (usually before or after a workout).

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