Need suggstions for protein
Balaru
Posts: 203 Member
According to the nutrition pie chart I'm not getting enough protein. Any suggestions?
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Replies
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eat more protein.0
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Meat
Tuna
Veggie burgers
Cottage cheese
Eggs
Those are my biggies.
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Seitan (fake meat made from wheat gluten) is my favorite source of lean protein.0
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Greek yogurt
Chicken
Tempeh
Cottage Cheese
Eggs
Tuna
Shrimp
Ground Turkey
I use protein powder in my yogurt to make smoothies. I also will eat the Quest natural bars as they have a good amount of protein and fiber, and it beats the hell out of going to Wendy's in a pinch when I'm busy. We've also been keeping hard boiled eggs on hand.0 -
I will second the hard boiled egg-- it comes in its own little package (shell). Also I like to pan fry some tofu. Nuts --- although they can spike up the fat intake. Almonds.. Walnuts.. Brazils -- lots o minerals in there too.0
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Buy chicken! It's cheap per pound in comparison to other meats.
Yogurts, Cottage Cheese, Eggs (especially the whites).
Lentils are cheap. Other veggies to look out for are Black Eyed Peas, and Lima Beans. Just be aware that beans and legumes are considered incomplete proteins because they don't have some amino acids. Hubbard squash has a lot of protein I think too.
If you dislike the shakes, mix some protein powder into cooked oatmeal. Chocolate flavored protein oatmeal is kinda yum. When it comes to protein powder, use your imagination really.
Or if your lazy, just slam half of a shake before every meal. Shakes aren't terribly filling for more than an hour or so, but a pre-meal shake will curb your appetite quite a bit and keep you from overeating.0 -
Tuna, eggs, tempeh, chicken.0
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Like others have said:
Meat of all kinds, leaner cuts will have more protein per calorie (all fish are also meat, and generally pretty lean)
Eggs and egg whites (I prefer whole eggs, but the whites have more protein per calorie)
Dairy
Beans
Tofu (technically soy is a kind of bean)
Meat substitutes (sometimes soy, sometimes other stuff, not my thing but some like them)
Protein powders or bars
There are small amounts in all kinds of foods including veggies and grains (gluten, for example). People often like quinoa since its a complete protein. These will add to you total but are hard to get significant amounts from unless you make an effort.0 -
Good suggestions above...
If you are hitting your calorie goals, then another way to read this chart is that you're getting too many carbs and fat.According to the nutrition pie chart I'm not getting enough protein.
If that's you, then go back through and see if either carbs or fat are consistently over and make an exchange from something heavy in that kind of macro for something that is mainly protein. For example, many people on western diets eat too many carbs these days. Changing your fruit preserves to peanut butter drops some carbs and adds some fat and protein.0 -
Thanks everyone. I feel like I'm back in school. Having to study all this to get it right. Got a 10 mile bike ride in yesterday and starting P90X tonight. I will get this right! One thing at a time. Last week I got serious and kept my calories within the limit and sometimes under. This week I will watch those carbs. Thanks again guys for guiding this newbie to the promised land. Lol0
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Eggs
Lunchmeat (if you don't mind the sodium)
Cottage cheese
String cheese
Protein shakes
Greek yogurt
Chicken
Peanut Butter
Quinoa0 -
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Did you set your own numbers for protein or are you going off what MFP set for you? If it's what MFP set, then you probably need even more than that.0
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I was using MFP numbers because this is all new to me.0
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good rule of thumb is 0.8-1 gram per LEAN pound of mass.
You'll see people recommend eating your body weight in mass...
But if you want the real stripped down version-pretty much if you hit over 100 grams a day- you're money.0 -
good rule of thumb is 0.8-1 gram per LEAN pound of mass.
You'll see people recommend eating your body weight in mass...
But if you want the real stripped down version-pretty much if you hit over 100 grams a day- you're money.
What is a LEAN pound of mass? Is that everything except fat? So, if I know my approximate BF%, I subtract the BF weight from my total weight and then mutiply that by .8?0 -
yuppers
which is why typically anything over 100 works.
you'll see people say 0.8- 1 per pound of mass... which often winds up being a lot- so for me that's 170.
If I take 25% body fat it works out to be like 42- so 128 grams.
For most people who don't eat a lot of protein- talking about eating the better part of 150 grams of protein sounds over whelming- if you can hit over 100 it's all gravy and for many people more mentally palatable.0 -
Why? It's easy to fix and has a high protein content for the calories. Easy way to get more protein in my day.0 -
Because anything that says fake meat makes me sad.0
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Because anything that says fake meat makes me sad.
Because, god forbid, anyone eat protein that isn't meat, right?
I'm vegetarian and get plenty of protein from non-meat sources, all of which are delicious.
Quinoa, tofu, tempeh, seitan, nuts, beans, greens, eggs, soy milk with a protein shake.0 -
I never said that- excellent job projecting there.
I just said fake meat makes me sad.
I eat beans- and protein powder- and greek yogurt.
Which all have protein in them- I am quiet happy eating all of those said things-but let's be honest- are woefully short compared to a piece of meat.
also- eggs- eggs are meat. they aren't none meat. they are a dead animal.
its' meat.
it's not vegetarian.
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I generally hit just over 100 gms of protien/day with the following:
cottage cheese
greek yogurt
protien shake
Country Harvest 'protien' multi grain bread - boasting 17 grams of protien for 2 slices!
peanut butter - yes, daily
some kind of meat entree for my dinner (chicken, beef, pork)
Cliff bars - replaced all those granola bars/ cereal bars/Fibre 1 bars that I use to consume for this tasty treat!
I am pretty sure when I was overweight, I was likely only eating up to 50 gms of protien daily, if that...0 -
Ok guys - Namaste - chill....Thanks for all the suggestions ya'll - this is awesome - so much info.....0
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my local grocery store sells frozen extra lean ground chicken, 4 lbs for $10. 120 cal and 19g protein per 100g. it's my meat of choice, blowing ground beef out of the water in terms of nutrition.
finding ways to sneak greek yogurt into things also helps me a lot. i substitute it for sour cream, swap cheese for a half-and-half mix of cheese and greek yogurt, mix it with spicy mustard or hot sauce for a spicy mayo substitute, and so on. it's a great way to up protein and cut useless calories.0 -
Chicken Breast. Any day I have chicken breast, I wind up going over my protein goal. Also, how much protein does it say you need? On a 2,000 calorie diet, you need between 50 and 75 grams.0
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Lol - I'm cooking chicken right now....ya'll don't have a webcam on me do you?
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seafood--my favourite source of protein! just try to avoid farmed fish 0
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I too am trying to increase my protein. I was just pleasantly surprised when i made homemade wonton soup yesterday. They were more like steamed dumplings but they were sooooo delicious. I used ground turkey instead of pork, and skipped all of the oil. So yummy.
A small serving of about 1 cup had only 216 calories 19 protein 22 carbs and 7 fat. I could easily make room in my calorie budget for multiple bowls if i wanted to.0 -
I get my protein from the occasional lean beef, lots of chicken and fish, eggs, beans, yogurt, nuts, etc.0
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