Protein help
Anna_Joys_Journey
Posts: 253 Member
Okay...my diary is open. I KNOW I'm way over on carbs and sodium. I KNOW I've been eating too much processed junk. Life has been insane lately...and it's finally calming down. I've been stuck losing and regaining the same 2 pounds since November no matter what I do--and I still have 50+ to lose to be at the top end of "healthy" for my height.
I try to stick around 1500 calories a day, and do my best to not eat any exercise calories back. My doctor disagrees with me and says if I have any hope of losing any more weight I MUST drop it down and eat only 1200...but then I am starving all the time...so he's cuckoo. Besides, if I'm eating only 1200 and plateau, how would I lower my calories??? I try to work out 5x a week and burn about 600 calories when doing so.
I NEED help on ideas to get enough protein in my daily intake. I homeschool my kids, and volunteer my time a lot so my days are pretty busy. I can't be stuck at the stove all day cooking things. What are some quick and easy sources of protein I can get in that won't put me over my calorie budget?
I try to stick around 1500 calories a day, and do my best to not eat any exercise calories back. My doctor disagrees with me and says if I have any hope of losing any more weight I MUST drop it down and eat only 1200...but then I am starving all the time...so he's cuckoo. Besides, if I'm eating only 1200 and plateau, how would I lower my calories??? I try to work out 5x a week and burn about 600 calories when doing so.
I NEED help on ideas to get enough protein in my daily intake. I homeschool my kids, and volunteer my time a lot so my days are pretty busy. I can't be stuck at the stove all day cooking things. What are some quick and easy sources of protein I can get in that won't put me over my calorie budget?
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Replies
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anyone?0
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I usually keep hard-boiled eggs in the fridge. I also keep a large bag of individually wrapped frozen tilapia filets in the freezer (20g protein per 4oz). They thaw in warm water in minutes and can be grilled on a cooktop in about 5 minutes. Always have Zone protein bars in my cupboard (14g protein). I usually have honey-roasted peanuts and cashews handy as well. Use raw spinach in your salads, is it is a source of protein as well.
) 0 -
Anything against protein bars or shakes?0
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So many options..all of them very tasty
Chicken
Fish
Lean meat
Quinoa
Beans
Eggs
Peanut butter
Nuts
Greek yoghurt
And of course protein powder.0 -
Chunk light tuna packets in water give you 18g of protein (and 300g of sodium). +1 on the hard boiled egg or egg whites.0
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You don't need to eat 1200 calories a day to lose weight. You can easily do it on 1500, especially if that means you can actually stick with your healthy eating goals.
Just to clarify, are you working out 5x/week and burning 600 calories over the course of a week (120 cal per workout)? If so, don't worry about eating back your calories. But if you're burning 600 calories per workout, I'd suggest eating back 1/3 to 1/2 of your burn. You'll have more energy throughout this weight loss process without slowing your loss by any significant amount.
My favourite quick, easy, and cheap protein sources:
-plain Greek yogurt, cottage cheese, and ricotta cheese
-vanilla protein powder
-canned tuna
-grilled chicken and turkey breast meat
-frozen edamame beans or pods
-tofu
-frozen tilapia or other white fish, frozen shrimp
-extra lean pasture-raised ground beef
-lentils, white beans, and chickpeas
-eggs0 -
I buy roast chickens at Costco (Rotisserie chicken) for $5. When I get home I debone and take of the skin. I divide the chicken meat into two or 3 containers. I freeze some and put some in the fridge. I almost always have cooked chicken meat in the fridge ready to eat. I also keep boiled eggs in the fridge. And cheddar cheese and mozerella cheese sticks. I get canned wild salmon when it is on sale. I like it better than tuna.0
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I eat on average 1800-2000 calories a day, and I am burning apx 500 per day through exercise, and I lose about a pound a week.
For protein, I like greek yogurt (expensive though), eggs, and chicken. I throw a few chicken breasts in the crock pot with whatever seasoning I feel like. (Salsa works great for example) Then I let it cook until I can easily shred it. I stick it in the fridge and use it over salads, in a wrap, heck just by itself. 4 ounces of chicken has a TON of protein!
If you can afford the calories milk and cheese are also delicious ways to get added protein.0 -
I think you know a great source of protein is meat. I was struggling getting protein because I hate being in the kitchen. I have found an amazing thing that helps me so much. It is called the T-fal Optigrill. You can make all sorts of meat in no time. One of the major bonuses is that you can put completely frozen meat and it cooks in no time! You literally put the meat on the grill and it lets you know when it's cooked. There is a light on the outside that tells you when the meat is rare, medium, or well done. I love it so much! You never have to turn the meat or even really look at it. You can fix your veggies while it cooks. I cook all of my meat for the week on Sundays and then I don't even have to think about it. It is so easy to hand wash, but the two grill plates easily snap out and are dishwasher safe. The unit does cost about $180, but if you have a Bed Bath and Beyond store near you they always have a 20 percent off coupon. Mine was about $145 I think. Totally worth it in my opinion!
PS. I do not work for this company. They have no idea how much free promotion they are getting off me!
I just adore the product and it was everything they promised and has made my life so much easier! 0 -
Anything against protein bars or shakes?
No, nothing against them...just a lot of things are really difficult to get here in rural Japan. ::0 -
You don't need to eat 1200 calories a day to lose weight. You can easily do it on 1500, especially if that means you can actually stick with your healthy eating goals.
Just to clarify, are you working out 5x/week and burning 600 calories over the course of a week (120 cal per workout)? If so, don't worry about eating back your calories. But if you're burning 600 calories per workout, I'd suggest eating back 1/3 to 1/2 of your burn. You'll have more energy throughout this weight loss process without slowing your loss by any significant amount.
My favourite quick, easy, and cheap protein sources:
-plain Greek yogurt, cottage cheese, and ricotta cheese
-vanilla protein powder
-canned tuna
-grilled chicken and turkey breast meat
-frozen edamame beans or pods
-tofu
-frozen tilapia or other white fish, frozen shrimp
-extra lean pasture-raised ground beef
-lentils, white beans, and chickpeas
-eggs
Burning approx 600 a workout.
Thanks for the suggestions. I'll consider eating more...but I kind of feel like it defeats the purpose.0 -
I buy roast chickens at Costco (Rotisserie chicken) for $5. When I get home I debone and take of the skin. I divide the chicken meat into two or 3 containers. I freeze some and put some in the fridge. I almost always have cooked chicken meat in the fridge ready to eat. I also keep boiled eggs in the fridge. And cheddar cheese and mozerella cheese sticks. I get canned wild salmon when it is on sale. I like it better than tuna.
Don't the rotisserie chickens have high sodium though???0 -
I eat on average 1800-2000 calories a day, and I am burning apx 500 per day through exercise, and I lose about a pound a week.
For protein, I like greek yogurt (expensive though), eggs, and chicken. I throw a few chicken breasts in the crock pot with whatever seasoning I feel like. (Salsa works great for example) Then I let it cook until I can easily shred it. I stick it in the fridge and use it over salads, in a wrap, heck just by itself. 4 ounces of chicken has a TON of protein!
If you can afford the calories milk and cheese are also delicious ways to get added protein.
2000 a day? Holy cow! I miss food so much...but I can only burn so much off.
Thanks for the crockpot chicken idea!0 -
In japan, when we visited, I noticed that milk and diary products were quite hard to get hold of, so i don't know how easy this will be for you. However, we often had egg, rice and fish for breakfast which would be good and high protein,
When I'm low on protein I go for dairy or eggs usually. (because I tend to be heigh on carbs and low on protein and fat)
I remember meat being rather on the expensive side during our visit, but you may have more luck finding and eating some of the more common local sources of protein including soybean products including tofu and fish, which can both be really quick to cook
as you homeschool, maybe you can get your kid engaged in planning and preparing a balanced meal or two, including budgetting and sourcing locally? make it a family project
good luck
edit:
looking at your diary, I also notice you're not eating very much in the way of green or leafy veg, I find that eating the volume of mixed veg helps me feel fuller for longer, whereas just eating hte protein and carbs isn't so satisfying, it also takes longer to eat, so I notice when I am full - lots of green veg can be eaten raw, or lighly steamed so it's really quick to prep0 -
Lean meat. (And fish, if you like that sort of thing.)
Precooked chicken, ham and so on make it very easy to add to meals. Though if you're bothered by sodium (I'm not), do check the packets. One chain does chicken breast 'pieces' at £1 for 162g here - it has got some added water at that price, but there's something like 45g of protein in a pack and not much else macros-wise.
Eggs typically have more calories from fat than protein.)
Personally I wouldn't worry whether my food has been processed or not. I don't like eating a lot of these foods raw with dirt still on them from the ground, so tend to do some 'processing' anyway.
I'm happy and try to have loads of carbs - providing I have or am going to meet my protein goals.0 -
I usually keep hard-boiled eggs in the fridge. I also keep a large bag of individually wrapped frozen tilapia filets in the freezer (20g protein per 4oz). They thaw in warm water in minutes and can be grilled on a cooktop in about 5 minutes. Always have Zone protein bars in my cupboard (14g protein). I usually have honey-roasted peanuts and cashews handy as well. Use raw spinach in your salads, is it is a source of protein as well.)
wow~if I didnt know better Id think I wrote this one!! I have all the same things, even down to the Zone bar!!0 -
I'm just starting out and clueless on what to eat. Thank you this was very helpful 0
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Well this is what i do and it helps -
GET CHICKEN BREAST SLICED INTO THIN FILLETS -
SALAAD VARIOUS BE CREATIVE -
GET A GEORGE FORMAN GRILL - WHY ITS QUICK -
SEASON CHICKEN WITH SEA SALT AND PEPPER - YOU CAN RUB MIXES LIKE PIRI NANDOS WHATEVER -
GET A LITTLE OLIVE OILD RUB IN - KEEP STHESE IN YOUR FRIDGE AND FREEZER FOR LONGER -
WHEN YOU FEEL PEKISH THROW ONE INTO THE GRILL - BE CREATIVE YOU WILL BE AMAZED.
YOU CAN GET SALMON SLICES BY HEASTON CHEF BRAND INFUSED WITH LAPSANG TEA FROM WAITROSE ETC -
SLICE OF THAT ON A LITTLE RYE BREAD ETC MAYBE SALAAD.
KEEP EXPERIMENTING YOU WILL BE FINE -0 -
Lean meat. (And fish, if you like that sort of thing.)
Precooked chicken, ham and so on make it very easy to add to meals. Though if you're bothered by sodium (I'm not), do check the packets. One chain does chicken breast 'pieces' at £1 for 162g here - it has got some added water at that price, but there's something like 45g of protein in a pack and not much else macros-wise.
Eggs typically have more calories from fat than protein.)
Personally I wouldn't worry whether my food has been processed or not. I don't like eating a lot of these foods raw with dirt still on them from the ground, so tend to do some 'processing' anyway.
I'm happy and try to have loads of carbs - providing I have or am going to meet my protein goals.
Where do you buy those packets of chicken from? I live in the UK too and struggle to find cheap cooked chicken in the supermarkets.
To the OP, I find that eating greek yoghurt or houmous and vegetables (my faves are celery sticks, carrots, cucumber) are easy and relatively cheap ways of fitting protein in to my day! 0 -
I live in rural Korea so I feel your pain on getting some things. I found iherb.com and it has solved all of my protein needs, I order protein powder and have a coffee protein shake every morning for breakfast, it has 30 grams of protein!
I have 2 boiled eggs for a snack almost every day as well.0 -
I eat on average 1800-2000 calories a day, and I am burning apx 500 per day through exercise, and I lose about a pound a week.
For protein, I like greek yogurt (expensive though), eggs, and chicken. I throw a few chicken breasts in the crock pot with whatever seasoning I feel like. (Salsa works great for example) Then I let it cook until I can easily shred it. I stick it in the fridge and use it over salads, in a wrap, heck just by itself. 4 ounces of chicken has a TON of protein!
If you can afford the calories milk and cheese are also delicious ways to get added protein.
2000 a day? Holy cow! I miss food so much...but I can only burn so much off.
Thanks for the crockpot chicken idea!
You are really close to burning the same amount of calories as I do. I do about 3500 a week, you do 600 x 5days = 3000 calories a week. less than 100 calorie a day difference. I know sometimes it seems like eating more defeats the purpose, but weight loss isn't all about math and numbers and logic. Your head HAS to be in the game. When I eat more, I am more satiated, so I have less cravings and binges.Plus I have more energy to work out, and burn more, so I can eat more, so I have more energy . . .
Also, I don't want to be doing things too differently than I will once I reach my weight goal, that has been my mistake in the past, and I regained. Sustainability is what I am aiming for, even if it means it will take me longer to reach my goal weight.0 -
I eat on average 1800-2000 calories a day, and I am burning apx 500 per day through exercise, and I lose about a pound a week.
For protein, I like greek yogurt (expensive though), eggs, and chicken. I throw a few chicken breasts in the crock pot with whatever seasoning I feel like. (Salsa works great for example) Then I let it cook until I can easily shred it. I stick it in the fridge and use it over salads, in a wrap, heck just by itself. 4 ounces of chicken has a TON of protein!
If you can afford the calories milk and cheese are also delicious ways to get added protein.
2000 a day? Holy cow! I miss food so much...but I can only burn so much off.
Thanks for the crockpot chicken idea!
You are really close to burning the same amount of calories as I do. I do about 3500 a week, you do 600 x 5days = 3000 calories a week. less than 100 calorie a day difference. I know sometimes it seems like eating more defeats the purpose, but weight loss isn't all about math and numbers and logic. Your head HAS to be in the game. When I eat more, I am more satiated, so I have less cravings and binges.Plus I have more energy to work out, and burn more, so I can eat more, so I have more energy . . .
Also, I don't want to be doing things too differently than I will once I reach my weight goal, that has been my mistake in the past, and I regained. Sustainability is what I am aiming for, even if it means it will take me longer to reach my goal weight.
Hmmm...good points. I struggle with this a LOT. Am I going to be stuck eating plain tuna and chicken for the rest of my life, without ever getting to enjoy a church potluck or a family barbecue again? Literally makes me sad.
Maybe I need to think about this even more...thanks so much!0 -
What is with people's fascination with protein? I see these threads several times a day. Who has convinced you that you need more protein? Most people get MORE than enough!0
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If you need protein...get some ground beef. It is cheap, easy, versatile, and if you cook it right, it has a great protein/fat ratio.
http://www.foodsafety.wisc.edu/assets/pdf_files/reducing fat in ground beef.pdf
read that.
Good luck!0 -
FOOD AMOUNT PROTEIN PROTEIN
(gm) (gm/100 cal)
Tempeh 1 cup 31 9.6
Soybeans, cooked 1 cup 29 9.6
Seitan 3 ounces 21 17.5
Lentils, cooked 1 cup 18 7.8
Black beans, cooked 1 cup 15 6.7
Kidney beans, cooked 1 cup 15 6.8
Chickpeas, cooked 1 cup 15 5.4
Pinto beans, cooked 1 cup 15 6.3
Lima beans, cooked 1 cup 15 6.8
Black-eyed peas, cooked 1 cup 13 6.7
Veggie burger 1 patty 13 18.6
Veggie baked beans 1 cup 12 5.0
Tofu, firm 4 ounces 11 10.6
Tofu, regular 4 ounces 10 10.7
Bagel 1 med. (3.5 oz) 10 3.9
Quinoa, cooked 1 cup 8 3.7
Peas, cooked 1 cup 8 6.6
Textured Vegetable Protein (TVP), cooked 1/2 cup 8 15.0
Peanut butter 2 Tbsp 8 4.1
Veggie dog 1 link 8 13.3
Spaghetti, cooked 1 cup 8 3.7
Almonds 1/4 cup 8 3.7
Soy milk, commercial, plain 1 cup 7 7.0
Whole wheat bread 2 slices 7 5.2
Almond butter 2 Tbsp 7 3.4
Soy yogurt, plain 8 ounces 6 4.0
Bulgur, cooked 1 cup 6 3.7
Sunflower seeds 1/4 cup 6 3.3
Cashews 1/4 cup 5 2.7
Spinach, cooked 1 cup 5 13.0
Broccoli, cooked 1 cup 4 6.7
Sources: USDA Nutrient Database for Standard Reference, Release 24, 2011 and manufacturers’ information.0 -
Experts which suggest 1g/lb of lean body mass is a good choice for avoiding muscle loss when on a deifict, who's articles link peer reviewed studies.What is with people's fascination with protein? I see these threads several times a day. Who has convinced you that you need more protein? Most people get MORE than enough!
Do you have studies that show this isn't true or "is 'more than enough" not relating to preventing lean muscle mass?0 -
I eat on average 1800-2000 calories a day, and I am burning apx 500 per day through exercise, and I lose about a pound a week.
For protein, I like greek yogurt (expensive though), eggs, and chicken. I throw a few chicken breasts in the crock pot with whatever seasoning I feel like. (Salsa works great for example) Then I let it cook until I can easily shred it. I stick it in the fridge and use it over salads, in a wrap, heck just by itself. 4 ounces of chicken has a TON of protein!
If you can afford the calories milk and cheese are also delicious ways to get added protein.
2000 a day? Holy cow! I miss food so much...but I can only burn so much off.
Thanks for the crockpot chicken idea!
You are really close to burning the same amount of calories as I do. I do about 3500 a week, you do 600 x 5days = 3000 calories a week. less than 100 calorie a day difference. I know sometimes it seems like eating more defeats the purpose, but weight loss isn't all about math and numbers and logic. Your head HAS to be in the game. When I eat more, I am more satiated, so I have less cravings and binges.Plus I have more energy to work out, and burn more, so I can eat more, so I have more energy . . .
Also, I don't want to be doing things too differently than I will once I reach my weight goal, that has been my mistake in the past, and I regained. Sustainability is what I am aiming for, even if it means it will take me longer to reach my goal weight.
Hmmm...good points. I struggle with this a LOT. Am I going to be stuck eating plain tuna and chicken for the rest of my life, without ever getting to enjoy a church potluck or a family barbecue again? Literally makes me sad.
Maybe I need to think about this even more...thanks so much!
Well we've already had a "where are you getting this from?!" mini-rant on this thread so I may as well pile on. You do not have to eat bland food. Granted if you eat at restaurants [without published nutritional information] and family BBQs or potlucks all the time, it will be difficult to accurately measure and record your calories consumed, but otherwise you can still eat these foods once in a while, log the calories, and make the numbers work for the day/week whatever.
The ideas you've been given should empower you with a plethora of options, not be overly restrictive or cripple you!0 -
Just a question, are you weighing/measuring your portions? Perhaps you are eating more than 1500 calories a day?
Also, I found the more protein I included in my diet, the less hungry I am overall. Good luck! 0 -
I make these fabulous peanut butter protein balls. The recipe makes about 10 so I eat one as a snack or pre/post workouts. They are only 100 calories a piece.
Also consider greek yogurt, protein bars/shakes, and adding peanut butter with your fruit. I use the natural smuckers because it has the least amount of ingredients.0 -
Just a question, are you weighing/measuring your portions? Perhaps you are eating more than 1500 calories a day?
Also, I found the more protein I included in my diet, the less hungry I am overall. Good luck!
Yes, anything I eat at home gets weighed on a kitchen scale--usually in grams. Anything I eat away from home I overestimate on how much I log to be safe (1 bite of refried beans gets logged as 1/4 cup). :-)
The past couple days I have found that to be true for myself as well.
Thanks so much!0
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