Best way to increase protein intake? (open diary!)

I having been drinking Special K protein shakes and also have purchased special k protein bars. I just started these and so far they are helping me. I am still looking around for more solutions. I would think drinking regular protein shakes, as long as they don't have a lot of fats etc. they should be ok. Let me know if you find something that works, I can use all the help that I can get. Thanks Beth

My fave protein powder is Optimum Nutrition Gold Standard Natural. No artificial sweetener, so probably not the lowest carbs, but it fits into my eating plan. I used to get the regular ON w/artificial sweetener when that was the only option. Strawberry is my fave, chocolate is okay, haven't tried vanilla. Other than that the biggest protein bang for you buck for me is the 100 calorie beef jerky packs. For some reason when I get the large packages the beef jerky is hard and dry, but the small ones are tasty. My diary is open if you want to check it out.

Another vote for Optimum Gold Standard Whey. It's one of the best powders out there and the vanilla and chocolate flavors are both great.

However, I highly suggest trying to get more lean meat in your diet before you supplement with whey. I usually eat two full (~7oz) chicken breasts each day, one for lunch and one for dinner. That's one of the best low-calorie sources of lean protein and you can cook it so many ways. Shrimp is another great low-calorie source of lean protein. Salmon, mackerel and other oily fish is going to be another good source of protein and if you have a 6oz portion once a week you will get your full dose of omega 3 healthy fat for the whole week.

Beyond that, there are some snacks that also work great and have lots of protein. Cottage cheese (I prefer full 4% milkfat because it has less sugar and other junk and tastes better) is great and you can mix things in like sriracha or cinnamon to keep it interesting. Give cottage cheese another shot if you're used to the fat free version because the full fat version takes 100x better and gives you some good healthy fats without the carbs.

You might also try to find Kay's Naturals Protein Snacks - they come in a variety of flavors and most of them are about 120 calories with 10-12g protein and they taste great for a crunchy afternoon snack. Quest Bars are also great and you can get several flavors at 160 calories / 20g protein.

If you are craving some pizza, try the Vitalicious Vita PIzzas. They come in cheese and tomato or meatless pepperoni supreme and they will satisfy your pizza cravings quite well while also giving you some protein.

Don't forget egg whites! You can make scrambled eggs with more whites than yolks (try 5 whites and 1 yoke) and it will still taste great but you'll get a lot more protein and less fat and sodium.

Buy shredded tuna or chicken in the cans at your local walmart, drain the water from it, then mash it up using a fork or other utensil. Once done, mix it with mustard or some other low calories sauce (if you want), then eat it on a low carb starch.

I used to mix it with light mayo, and as long as you don't add too much this may be viable for you too.

EAT MEAT. Alot of it. Your fat intake will go up too, but the protein you'll get will outweigh that. Lean meats like organic chicken, and wild caught salmon and trout.

I've said this before and I'll say it again.

Dry split peas have the same amount of protein per weight (25 g per 100g) as chicken, and they have a HUGE amount of fiber - also 25 grams per 100g! This is a good ingredient to work into your dishes - casserole, soup, salad, mashed potatoes... Cooking them is easy – just let them simmer for 45-60 minutes. Can't go wrong.

And peas are so cheap.

lol...... why ask this question when you can't even exceed 700 calories?

Starving yourself won't help in weight loss.

Lean Meat like chicken breast and Turkey.
A can of tuna is something really handy with a good amount of Protein (around 30g) Make sure it is on Water or Brine.
Greek Yoghourt, Cottage Cheese, I save my days with Quark ( a cheese that is similar in consistency to Greek Yoghourt, but it is virtually fat free and low in Carbs. Around 30g of protein per 250g pot).
Definitely Protein Powder, Isolate Whey Powder is a really good source virtually fat free and carb free.
In my opinion, you should double your protein intake. Check around other people's diary to get more ideas on how to make better choices.

I have just made my diary public. That link I sent you, I realised I ate a lot of chocolate that day! I do love chocolate and try to stick to dark, but I went a bit over my quota that day and wouldn't recommend you do that everyday! But it is ok to have what you need, as long as you are getting your protein and vitamins in. So have a look though my other diaries. You will even see I went WAAAYYY over one day, and I still lost weight. I am down 5 pounds in 1 month and am always full, and feeling healthy and don't fell deprived of anything! Life is too short, so enjoy it and your food and stay healthy

Buy shredded tuna or chicken in the cans at your local walmart, drain the water from it, then mash it up using a fork or other utensil. Once done, mix it with mustard or some other low calories sauce (if you want), then eat it on a low carb starch.

I used to mix it with light mayo, and as long as you don't add too much this may be viable for you too.

They have shredded chicken in the cans?

Yes



Funny thing is.....it smells like tuna when you open it

I liked your reply to the person about increased protein. Would you mind looking at my diary and giving me your input? I set my exercise at sedentary but, I workout 3-4 day a week with The Firm dvd's which are pretty strenuous. I just joined at the ed of March but, have only lost 5 lbs. Thanks!

Buy shredded tuna or chicken in the cans at your local walmart, drain the water from it, then mash it up using a fork or other utensil. Once done, mix it with mustard or some other low calories sauce (if you want), then eat it on a low carb starch.

I used to mix it with light mayo, and as long as you don't add too much this may be viable for you too.

They have shredded chicken in the cans?

Yes



Funny thing is.....it smells like tuna when you open it

Yah we have this available too..not bad with celery, onion, mayo, between bread.

As for protien my diary is open and I manage to get over my current goal of 120g...lots of lean meat, greek yogurt, eggs, cheese, milk etc.

I very rarely use powders, shakes or bars as a supplement.

Hi hun, you can check out my diary for ideas. I know I've been eating some chocolate lately, but that's life! I still feel like it's a good diary for you to look at for ideas on what to eat to maximize protein. Doing that is one of the most important things to a lifestyle change that will keep you lean. Good luck!