Ideas on high protein foods! Need help reaching macros
nicolelynne92
Posts: 26
Hi all! So I'm trying to eat by my macros which based off 1500 NET calories is 150g each protein & carbs and 33g fat. When I'm working out I'll eat up to 2,000 calories in a day (makes the grams for macros higher). I'm finding that I'm always higher on fat and lower on protein and pretty close to my carbs. I'm trying to eat more fruits and veggies, I use extra light olive oil for cooking, I try to eat salmon 3-4 times a week, chicken, ground turkey, usually have a slice of cheese a day, whole wheat & whole grain breads, white potatos, spinach, eggs & egg whites, whole grain pasta or veggie pasta. I usually have a banana with peanut butter as a post workout snack and I sometimes have a wedge of laughing cow cheese. I have protein powder but don't know any good recipes to make with it (I have chocolate & vanilla). I want to get into drinking smoothies too. And I like mostly all green vegetables, plus mushrooms and peppers.
Any ideas on meals or protein shake recipes? Any food suggestions that will help me get my macros each day would be great!
Not sure if this will help but I workout about 6 times a week, 30-45 minutes each time & burn anywhere from 300-900 calories. It's higher when I bike outside, so probably 300-500 average calories burned each workout not including my biking. I do Jillian michaels DVDs & a walk to run program.
Any ideas on meals or protein shake recipes? Any food suggestions that will help me get my macros each day would be great!
Not sure if this will help but I workout about 6 times a week, 30-45 minutes each time & burn anywhere from 300-900 calories. It's higher when I bike outside, so probably 300-500 average calories burned each workout not including my biking. I do Jillian michaels DVDs & a walk to run program.
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anyoneee??0
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bump.0
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i use gnc chocolate flavored protein shake & i add yogurt and banana to it and it believe it's about 25g of protein ... i would drink that in the morning and after my workouts ...0
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Greek yogurt is my protein savior.
Right now I have a couple of large containers of Chobani Plain No-Fat. One cup is 140 calories, 9 g carb, 23 g protein, and 0 fat. I like it with chopped up fruit and some cinnamon or honey, or in a milkshake with a banana and some Hershey's cocoa powder.0 -
Canned tuna (not too often, because mercury), salmon filets, boneless-skinless chicken breast, pork tenderloin, ground turkey, eggs and egg whites, and whey protein are my main sources of protein.
Secondary sources are beans of all kinds (not soy, too many GMOs and probably not good for you in most forms). My favorite beans are black beans, kidney beans, and garbanzo beans. I also really like lentils, but tend to eat those more often in winter. Most dairy products are high in protein, such as greek yogurt, milk, and cheese. These are also pretty high in fat, so go easy on dairy if you are only eating 33 grams of fat a day. (Just wondering, why so low?)
High protein grains include brown rice, quinoa, and oatmeal.
Any meat or fish is going to be high protein, but some are also high fat, so you have to be careful when choosing your daily proteins. I only eat hamburger or other red meats on occasion for this reason.0 -
We have something in Denmark, actually it comes from Iceland, called Skyr, which is kinda like quark, it is very high in protein, low in fat, and you can mix it with fruit or buy it with fruit.0
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Lentils. Try swapping out half of your grains for lentils, or skip the bread/rice/potato/pasta entirely and use lentils to accompany your meat instead. Check out Indian and vegetarian recipes for spice ideas. Spicy lentils with a dollop of cool plain yogurt is wonderful.0
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Greek yogurt, eggs, meat0
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Cheese, greek yogurt, eggs, peanut butter, protein powder can be put on/in just about anything. I made vanilla protein powder french toast the other day and it was yummmmmy.
Arnold Healthful breads typically have 5 grams of protein per slice.0 -
Protein pancakes (add 1-2 scoops of vanilla w/ 1tsp of vanilla extract into your pancake mix)
Eggs (hard boiled make great snacks)
Greek Yogurt
String cheese
Edamame
Brussel Sprouts
Meat (turkey, hamburger, chicken)
Fish
Quest Bars (high protein, low net carbs, high fiber and low sugar)
Protein shake - I like to use the Bolthouse Farm juice in the produce section of the market, mix flavor you like with 1.5sc protein powder, add fruit and blend. YUMMY0 -
I have a very hard time getting enough protein myself. Some of my go-to foods are plain greek yogurt (23 g. per cup), lowfat cottage cheese (32 g. per cup), So Delicious Almond milk (5 g. per cup), eggs, egg whites, skinless boneless chicken breasts, low fat cheese sticks (6 g. per serving), almonds, fat free milk (8 g. per cup) and protein powder (18 g. per scoop). I make my smoothies with 1 c. greek yogurt, 1 c. almond milk, 1 scoop protein powder, a big handful of baby spinach and 1/2 cup of frozen blueberries - comes in at 47 grams of protein, 340 calories and 3 grams of fat. Good luck!0
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I've gotten in the habit of eatting a lot of tuna, canned, packaged. It provides a lot of protien in a small package, is portable, and I happen to like tuna. You can find different flavors now too, smoked, lemon/pepper or mix it with a little dijon mustard.
If you are looking for more complete receipes, google Paleo diet and you will find some good ones that stick to the macro foods.0 -
QUEST BARS! I promise once you try them you will never turn back.
Besides that: tuna, chick peas, chicken, protein smoothies (make them green with spinach to make them even better!)0 -
I know this is contrary to what a lot of people eat but I have elliminated soy and beans from my diet (Paleo diet) and lost a significant amount of weight. Soy protein causes inflamation according to the diet and I gave it a try for 30 days and had good results. As far as protien, I agree that meat in any form is best to protein powders.0
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Chia seeds! I haven't tried them yet, but like you, I'm looking to boost my protein and I hear that chia seeds are awesome...also hemp hearts 0
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I know this is contrary to what a lot of people eat but I have elliminated soy and beans from my diet (Paleo diet) and lost a significant amount of weight. Soy protein causes inflamation according to the diet and I gave it a try for 30 days and had good results. As far as protien, I agree that meat in any form is best to protein powders.
I find that soy causes serious bloat (inflammation in my guts!) and has a really bad after taste. I've recently switched to almond milk, and I find even that is a little hard on my guts, but it gets my calcium intake up. I have also cut out tofu as a protein source because I read that soy causes abnormal hair grown in woman (momma does NOT need a mustache). Black beans are to high in carbs to be a protein benefit. OP it is tough, but there are a lot of food out there. Trial and error will help :drinker:0 -
My protein goal is only 80 grams a day and I hardly ever reach it!
I don't like eating a lot of meat, but I try to add a can of tuna when I can. Sometimes beans, but they are hard on my digestive system and I can't eat them every day. I like the occasional piece of cheese, but I couldn't eat it every day either.
Otherwise, most of my protein comes from protein shakes. I add organic plain greek yogurt and peanut butter to add a bit more protein.0 -
Just eat more chicken, chicken, chicken!!!0
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anyoneee??
1) your protein setting seems high to me.
go here. read this.
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
2) for protein, there are many good sources, but if you were truly trying to hit 150g on 1500 calories, then protein "shakes" would be your best option. i can get 56g of protein for just 350 calories using 2 scoops of whey isolates mixed with milk.0 -
Canned tuna (not too often, because mercury), salmon filets, boneless-skinless chicken breast, pork tenderloin, ground turkey, eggs and egg whites, and whey protein are my main sources of protein.
Secondary sources are beans of all kinds (not soy, too many GMOs and probably not good for you in most forms). My favorite beans are black beans, kidney beans, and garbanzo beans. I also really like lentils, but tend to eat those more often in winter. Most dairy products are high in protein, such as greek yogurt, milk, and cheese. These are also pretty high in fat, so go easy on dairy if you are only eating 33 grams of fat a day. (Just wondering, why so low?)
High protein grains include brown rice, quinoa, and oatmeal.
Any meat or fish is going to be high protein, but some are also high fat, so you have to be careful when choosing your daily proteins. I only eat hamburger or other red meats on occasion for this reason.
thanks! and i have my macros set to 40% protein, 40% carbs and 20% fats, with a 1500 calorie diet that's the grams it equals out to be. i eat more on workout days though so the grams gets bumped up higher.0 -
anyoneee??
1) your protein setting seems high to me.
go here. read this.
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
2) for protein, there are many good sources, but if you were truly trying to hit 150g on 1500 calories, then protein "shakes" would be your best option. i can get 56g of protein for just 350 calories using 2 scoops of whey isolates mixed with milk.
my macros are 40% protein, 40% carbs and 20% fats. i used the scooby calculator and my TDEE was 2500 so i took 1000 calorie cut to 1500 (which is what i pretty much eat anyway).0 -
QUEST BARS! I promise once you try them you will never turn back.
Besides that: tuna, chick peas, chicken, protein smoothies (make them green with spinach to make them even better!)
ughh i want to try quest bars so bad!!! i'm afraid i'll eat it, and love it, and then i'll be broke because they're too expensive haha0 -
I have a very hard time getting enough protein myself. Some of my go-to foods are plain greek yogurt (23 g. per cup), lowfat cottage cheese (32 g. per cup), So Delicious Almond milk (5 g. per cup), eggs, egg whites, skinless boneless chicken breasts, low fat cheese sticks (6 g. per serving), almonds, fat free milk (8 g. per cup) and protein powder (18 g. per scoop). I make my smoothies with 1 c. greek yogurt, 1 c. almond milk, 1 scoop protein powder, a big handful of baby spinach and 1/2 cup of frozen blueberries - comes in at 47 grams of protein, 340 calories and 3 grams of fat. Good luck!
oooh i'll have to try your protein smoothie recipe!! sounds so delicious.0 -
My staples (and pretty much all I eat, I'm kinda fussy):
- chicken breasts
- tuna
- protein/whey shakes (usually with 1% milk)
- greek yogurt (you can mix in some unsweetened cocoa and splenda or stevia, freeze it for 30-45 min and YUM!)
- cheese
- eggs
- nuts
- lean beef
Plus some veggies or Greens+.0 -
I've recently added cottage cheese (low fat) into my diet and it's got tonnes of protein, and as a bonus my calcium intake has increased, too!0
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