How does everyone manage to eat enough protein?

hazeljordan1974
hazeljordan1974 Posts: 107 Member
in Food and Nutrition
I am really, really trying hard to up my protein to 0.8g per lb of body weight and it is just so hard! I had a 3 egg salmon omelette this evening, I am trying to find other sources of protein too - does anyone have any tips or snacks that I can include in my day?

My diary is open for everyone - I know I have a jelly bean addiction, I am really trying to knock that on the head but it is just really difficult to do.

Thank you in advance!
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Replies

  • ab_1203
    ab_1203 Posts: 88 Member
    The majority of my protein comes from chicken breast and eggs. Chicken breast contains around 20g of protein per 100g. Then I make up the rest with food like cheese, beans and fish. You can always buy whey protein, which is convenient.
  • Francl27
    Francl27 Posts: 26,371 Member
    I fail a lot at it. But honestly if you're not losing weight anymore, you don't have to eat as much protein (unless you're trying to bulk, then... yeah lol).

    I eat a whole lot of chicken. Shrimp is great too. Fish. Steak. Greek yogurt. Cheese. Eggs. Protein bars. Mostly if I don't have 10g of protein in all my snacks I pretty much fail at my goal... so I don't eat fruit much at all, bread not too often either (or it has to be whole grains with at least 5g of protein) and I don't eat oatmeal as much as I should either (and when I do I put protein powder in it).

    With a goal like yours I'd never be able to reach 146g I think, I'd probably just eat the extra calories in junk LOL. Typically I'd rather use my non protein calories on sweets too.
  • hananah89
    hananah89 Posts: 692 Member
    I get between 100g (bad day) up to around 170g. You really have to focus your meals around protein. I use eggs, bacon, deli ham, chicken, pork, beef, fish, etc. I'm not a beans fan so I stick to the animal products. Sometimes I use whey protein.
  • PunkyDucky
    PunkyDucky Posts: 283 Member
    I'm having a hard time as well and have been googling non stop for ways to sneak in protein.
    I found this website.

    http://greatist.com/health/high-protein-snacks-portable

    Hopefully it helps you. :)
  • LRoslin
    LRoslin Posts: 128
    Greek yogurt. I have 1/2 cup every morning, unless I'm making a protein pancake (egg whites and oats). Lunch is usually an egg white omelet, and I have some kind of meat or fish at dinner.
  • DirrtyH
    DirrtyH Posts: 664 Member
    I've started making a breakfast smoothie that include half a cup of plain greek yogurt and a scoop of protein powder. I end up getting 38g just for breakfast. Then 5 oz of chicken at lunch and a couple eggs for dinner... it gets me close, but still not all the way there. Protein is hard!
  • acarmelo1
    acarmelo1 Posts: 76 Member
    2,261 calories? I am guessing you do a lot of exercise.
  • EvenThatNameIsTaken
    EvenThatNameIsTaken Posts: 164 Member
    I've incorporated high protein bars into my diet, I choose ones that have 20g per bar. I still don't reach my goal, but I'm getting closer. Also eating more greek yogurt. I'm not a big meat fan but I do eat turkey and chicken from time to time which helps. Also chickpeas, beans, almonds will give you some decent protein.

    I'm not a vegetarian but since I'm not crazy about eating meat every day, I like these options:
    http://www.cookinglight.com/food/vegetarian/protein-for-vegetarians-00412000078915/

    I haven't tried this "seitan" stuff but may soon.
  • gamagem
    gamagem Posts: 87 Member
    I eat 2 cups of Greek yogurt a day, 4 oz of chicken for lunch, whey protein powder after working out and some sort of meat/bean/fish for dinner and usually hit around 135g a day.
  • silverinc13
    silverinc13 Posts: 216 Member
    Take a look at my diary if you like, it's open. I generally get 175+ grams a day. Try replacing your breakfast oatmeal with greek yogurt to start with - that will get you 15-20 more grams right there! :)
  • sweetpea03b
    sweetpea03b Posts: 1,123 Member
    I have a protein bar every day for breakfast. At lunch, I have some kind of protein (egg, tuna, chicken). I also have a cup of greek yogurt everyday... some days in a smoothie... some days just eaten out of the cup. Also, on workout days I have a protein shake... and finally of course we always have a lean protein for dinner. If I'm a little short, sometimes I'll add peanut butter with my apple or a glass of milk, frozen yogurt for dessert.. something like that. I don't ALWAYS hit my goal for the day but I get pretty close for the week.
  • DrMAvDPhD
    DrMAvDPhD Posts: 2,097 Member
    Sub two of your eggs for 4-5 servings of eggwhites.

    Chicken.Tuna. Whey protein powder.
  • MostlyWater
    MostlyWater Posts: 4,294 Member
    My diary is open, if you want to see how I mix it up. I have yogurt, sometimes twice a day - once with cereal and once in a protein shake. I also eat a protein bar most days. Lunch has protein - a slice of cheese or cut up chicken. And dinner is protein, too - tonite it's a steak sandwich. Tomorrow it will probably be fresh fish. Even snacks have some protein - nuts in my trail mix.

    Jelly beans are OK. Everyone needs a little fun. I wouldn't suggest eating a 5 lb bag each day, but live a little!
  • areinafierce
    areinafierce Posts: 16
    So basically if I am unable to meet my protein goals, add more chicken and greek yogurt to my diet- is what Im getting from the responses... And whey protein powder? Good tips! But I hate greek yogurt, so Ill be upping the protein in bars and whey... LOL
  • Serah87
    Serah87 Posts: 5,481 Member
    I have the same problem too.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I eat eggs every morning...one whole egg and 3 servings of egg whites from a carton...calories are the same as 2 whole eggs, but I'm like triple the protein. I have my eggs with Greek yogurt

    I eat some kind of meat, poultry, or fish at lunch and dinner.

    I regularly consume legumes and lentils

    I regularly consume other vegetable sources of protein like quinoa

    I snack on nuts and the like

    I supplement with whey as necessary
  • somefitsomefat
    somefitsomefat Posts: 445 Member
    Protein powder, protein bars, fish, chicken, pork, beef, cottage cheese
  • Ralys
    Ralys Posts: 6 Member
    It's .8g per lb of LBM, not bodyweight. You probably don't need much more than 90-100 grams of protein.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    Eggs, full fat cottage cheese, brick cheddar, and lots of meat.
  • 970Mikaela1
    970Mikaela1 Posts: 2,013 Member
    8 ozs of chicken on my lunch sandwich. at least 12 ozs of protein at dinner.
  • justinproulx1
    justinproulx1 Posts: 335
    with my mouth
  • BigMech
    BigMech Posts: 472 Member
    Chicken, Lean Beef, Fish, Whey and Casein protein powder, Cottage Cheese, Greek Yogurt, Eggs, Beans.
  • 1PatientBear
    1PatientBear Posts: 2,089 Member
    I suggest nuts, sausage and protein shakes. Very good sources for protein. Try having them concurrently for maximum protein intake.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    2,261 calories? I am guessing you do a lot of exercise.

    You seem to suggest that is a lot.

    It isn't.
  • kaylagaston13
    kaylagaston13 Posts: 14
    Oikos greek yogurt. Can't get enough of that stuff it tastes so good and only 100 cal per cup, which is pretty good considering how filling it is. Other than that, the only other protein I get during the day is dinner, and I usually have chicken as my meat choice. Most days, even without trying I tend to go over my daily goal of protein. So, I'd definitely add in the yogurt. It's so worth it.
  • crystalflame
    crystalflame Posts: 1,049 Member
    I always fall short unless I have a protein shake. I get whey isolate with 30g protein per scoop in it and make it with milk (another 8g) and fruit for breakfast. Including 4-6 oz of meat or a cup of beans in lunch and dinner and having nuts for a snack gets me to where I need to be pretty easily. And cheese helps. And if I'm still a few grams short at the end of the day, gelato :wink:
  • monkeywizard
    monkeywizard Posts: 222 Member
    Every breakfast I have a protein shake

    Morning snack Peanut butter, or chicken

    Lunch has yogurt (in addition to entree)

    Afternoon snack usually is light on Protein (like 4-10g)

    Dinner another protein like a cheese stick, yogurt, chicken along with the entree.

    Meals usually at least 20g of protein and snacks 10-15g.
  • karkaskompetisie
    karkaskompetisie Posts: 39
    bump
  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    provides for various diets; vegan, non-vegan, etc. Enjoy!

    http://www.myfitnesspal.com/topics/show/926789-protein-sources

    hope this helps.
  • dgeorgiadis
    dgeorgiadis Posts: 95 Member
    Eggs, egg whites, quinoa, lean meat,. I usually end up going over on my protein.

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