Problem getting enough protein???

Non fat greek yogurt .....make sure it is the low sugar some are loaded or a whey protein shake ....egg whites

quinoa, beans, lentils, eggs, lean meats, fish, greek yogurt, cheese, whey protein, nuts, seeds, peanut butter. I don't eat meat except beef and I can get 150g per day no problem.

I mix protein powder in my yogurt, pancake mix, home made protein/granola bars. I also use 2 scoops in yogurt or smoothie if I need more protein.

I cook one whole egg and 1/4 c egg whites every morning. A huge egg white omelet with veggies for dinner is only about 100 calories.

I use protein powder in other things besides shakes. I eat grain free and sugar free and so when I make a "bread" or a dessert, I will usually put 1/3 cup of protein powder for ever cup of "flour" in a recipe. For sweets, I will use chocolate or vanilla powder ( I use Jay Robb whey protein) and for savory, I will use unsweetened/unflavored powder. Gluten is a protein and so when you bake gluten free (or grain free), the whey protein helps the end product to have the texture of a traditionally prepared baked good. AND I get extra protein. I have also made protein bars with protein powder. Google "Red Velvet Protein bars" and tons of ideas come up. I also but the real bacon bits in the salad dressing aisle and I put them on salads, in omelets, in cookies (not Joking!). 3 grams of protein per Tbsp and only 25 calories. Sometimes when I make a protein shake, I will put Friendship 1% cottage cheese in it and some vanilla and almond extracts and you will swear you are drinking a cake batter milkshake. Friendship 1% has 16g of protein in 1/2 cup. Most of the shakes I make, when all is counted, are almost 40 g of protein. Also, LOTS OF MEAT. Meat at every meal!

It doesn't look like you're eating much meat. Which is fine, it just makes things a little harder. My first thought is to add 4 oz of meat to your dinner for a start. But other than that-- dairy is your friend. Greek yogurt, 2% cottage cheese, milk, and cheese are good sources. Veggies, legumes, and nuts have protein too although in much smaller amounts. My diary is open and you're welcome to look through it. I'm on a bit more calories than you are though.


For a long time I had one of these two things for breakfast:

Greek Yogurt Concoction (don't let anyone tell you it tastes like cookie dough)
1 scoop vanilla protein powder
6 oz plain fat free greek yogurt
16 grams (1 tbsp) peanut butter
30 grams (2 tbsp) mini chocolate chips

Calories: 500
Protein: 53
(I know it's a bit of a calorie bomb, I've made half of it before too)


Greek Yogurt Protein Pancakes
6 oz plain greek yogurt
27 grams protein powder (about 2/3 scoop)
1 egg white
1/2 tsp baking soda
30 grams (1/4 cup) flour

Makes 6 pancakes. Don't try to make bigger ones, they don't get cooked all the way through. Serve with syrup (I use sugar free. I know, I know, but it's only 30 calories), whipped cream, or fruit.

Calories: 329
Protein: 45 g

How have I not seen this protein pancake recipe before? I need to try this one!

Are you sure you aren't eating too many grams of protein? One of my friend's just started a Low Carb High Protein diet through a doctor's supervision. She is supposed to eat 70 grams of protein and 20 grams of carbs. You seem to be doing well on your diet. I am trying to "follow" the same diet as my friends but not as extreme on the carbs. She has lost 40 lbs. in the past on this program. Good luck.:flowerforyou:

I struggle with that sometimes too. What's helped me is making more of my own foods......really looking at the labels on anything prepared........even pre-logging to make sure it's the right balance. I also weigh or measure what I eat. I think if you just do a few swap outs, you could really increase your protein intake with no problem without having to always rely on protein powders. I incorporate eggs, egg whites, chicken, turkey, tilapia, flounder, salmon, tuna, cheese, plain Greek yogurt, etc. into my day.

Ok.. I looked at your diary.. Here's my advice take it or leave it...

if you want to increase your protein you need to eat more food you make at home while making protein your focus. You need to weight your foods and log what you actually eat. It looks like you are eyeballing it, then using general entries that already exist in MFP's database. You have no idea what is in those recipes .Example is 1c fruit. What kind of fruit? Bananas have a lot more calories than an apple does. and how much is a cup? Did they measure out 8oz or did they just fill up 1 cup measuring cup? If they did that what size where the slices? Did they fill in all the crevices or leave a lot of air in the cup?? The macros in my recipes are usually vastly different then those in the MFP database. Protein is not hard to up. You just have to make it yur focus. When I cook I pick my protein first, then build my meal around it.

A typical day for me (I have a 1600 goals) is:

Scrambled egg comprised of 2 eggs, 2 egg whites, various vegetables. (whatever I have goes in it) and about 4-5 ounces of chicken. 400-600 calories and 50-70g of protein depending on exact measurement. I usually eat this for lunch

plain greek Greek yogurt mixed with fresh fruit. I use pineapple or strawberries the most. - around 200 calories about 20g protein- this is either breakfast or a snack

I make a big salad with lots of dark leafy green and broccoli and other veggies and put a whole can of tuna on it. Under 200 calories and 25-30g protein.

Chicken and vegetable soup or stir fry. I but anywhere from 8-12 oz of chicken in it and vegetable depend on sales. 400-500 calories 40-80g protein. - typically dinner, sometimes lunch - you can also use pork, but it's higher in salt and lower protein.

Fish pan seared with onions and other veggies or baked with salsa. My dinner last night was 12 oz of sigh baked with salsa, green beans and a salad. 586 calories 78g protein

I have dessert often. My dessert is about 6oz cottage cheese with sugar free jam, a splash of vanilla extract and some truvia and a cup of tea about 180 calories and 20g protein

I will have piece of fruit and a carrot for snacks as well.

i also make my own turkey sausage

or layer protein pancakes (just google recipes) ground turkey crumbles, scrambled eggs and cheddar bake and top with salsa. my recipe is about 250 calories with 25g protein per serving.

I'm not a big fan of red meat so I don't eat it often, but there is nothing wrong with it. I think it's a bit higher in calories then chicken and fish though.

I will sometimes use protein bars or powders, but i like food a lot more then I like powders.

Good Luck :flowerforyou: