How do you get your protein in?

shannonstube
shannonstube Posts: 64 Member
in Food and Nutrition
I have recently been trying to pay more attention to my protein intake, since it was suggested that I try to eat 1 gram per pound of lean body mass. I am finding it really difficult to get even close to the 100 or so grams I would need.

Before, a typical day for me would be cereal for breakfast, 2 oz of turkey breast on a sandwich for lunch, and my dinners vary. Yesterday, I changed to Greek yogurt with granola for breakfast (14g of protein vs. the 2g I used to get in my cereal), and I had 4 oz of turkey instead of only 2 oz. to double the protein. Dinner was chicken sausage and veggies. By the end of the day I was only at 64g.

I'm just not sure what I should try to add to get 36+ additional grams in, when I already feel satisfied with my meals and my calories are usually right on. Any suggestions are appreciated!
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Replies

  • FitPhillygirl
    FitPhillygirl Posts: 7,124 Member
    I eat a lot of eggs, cottage cheese, Greek yogurt. I also drink a GNC lean shake 5 days a week. The 3 days a week that I do heavy weightlifting I eat a protein bar before I go to the gym.
  • bug1114
    bug1114 Posts: 268 Member
    Interested to see the reponses to this. I've also been trying to up my protein and it's not easy. I usually have a protein shake or eggs for breakfast, and 3 oz of protein for lunch. I've just added 3oz of chicken to my a.m. snack and 3 oz of low sodium turkey deli meat to my p.m. snack to try and get more protein in, but still am not reaching my protein goal. I've heard greek yogurt is a good source but I can't stand the taste of it!
  • La5Vega5Girl
    La5Vega5Girl Posts: 709 Member
    edited January 2015
    eggs, beef jerky, chicken, nuts, seeds, turkey sausage, protein shakes, cheese.
  • adge1475
    adge1475 Posts: 77 Member
    I feel like I eat a stupid amount of protein, particularly animal protein, for someone who doesn't really even like meat that much. Anyway, my main protein sources throughout one example day come from some or all of the following:

    Protein powder, protein bars, peanut butter, cheese, chicken breast, ground turkey, ground sausage, whole eggs, egg whites, and greek yogurt.
  • lyzxyzzy
    lyzxyzzy Posts: 52 Member
    Shakes, peanut butter, cottage cheese, meat, oats, flax seed, beans, quinoa.
  • Azexas
    Azexas Posts: 4,334 Member
    Eggs, chicken, greek yogurts, protein powders, nuts, protein bars
  • DavidMartinez2
    DavidMartinez2 Posts: 840 Member
    I eat a packet of Starkist tuna pretty much every day at lunch.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    images?q=tbn:ANd9GcQWKtnOgRwAablyeIA_kBY8jlhE3mSHXRyUSqLgPTLL7RqGNDTBpwfH5vw

    In all seriousness, I try to have protein at every meal and snack...I start every morning with 1 whole egg and the equivalent of 3 eggs from a carton of egg whites...I usually also have a serving of Coach's Oats which gives me another 6 grams or so.

    I usually have some kind of beef, pork, poultry, or fish with lunch and dinner. I eat Greek Yogurt regularly for a snack and usually supplement with one protein shake daily to hit my marks.
  • IpuffyheartHeelsinthegym
    IpuffyheartHeelsinthegym Posts: 5,573 Member
    eggs, lots of chicken, almonds, protein shakes, tuna, tilapia, quinoa, Greek yogurt
  • o2ritson71
    o2ritson71 Posts: 17 Member
    im a vegetation & i get about 150g - 200g a day but i eat about 4000 calories to get that
    cottage cheese
    greek yogurt
    quorn
    peanut butter
    whey shake
  • aldousmom
    aldousmom Posts: 382 Member
    I don't monitor protein intake at all (altho mfp does it for me, ha). BUT it's in nearly every food, and I doubt a single person in a westernized country is lacking in protein. :P
  • FatFreeFrolicking
    FatFreeFrolicking Posts: 4,252 Member
    Egg whites
    Chicken sausage
    Chicken
    Salmon
    Steak
    Turkey breast
    Nuts
    Seeds
    Nut butters
    Soy protein powder
    Flaxseed


  • getstrongkaylen
    getstrongkaylen Posts: 137 Member
    greek yogurt, chicken, eggs, lean beef, and hummus... I LOVE HUMMUS!, oh and peanut butter- i like to that with a banana!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Pre log your day, and build your meals round the protein. I can easily get 100g in, but then I do have at least 1700 cals to work with!
  • NeedAttention
    NeedAttention Posts: 16
    I do 3 protein shakes a day. Morning, one after my work out and one about an hour before bed. You have to find a tasty one though. :)
  • AngryViking1970
    AngryViking1970 Posts: 2,847 Member
    cheese, tuna, shrimp, beef jerky, cottage cheese, eggs
  • 33Freya
    33Freya Posts: 468 Member
    FatFreeFrolicking wrote: »
    Egg whites
    Chicken sausage
    Chicken
    Salmon
    Steak
    Turkey breast
    Nuts
    Seeds
    Nut butters
    Soy protein powder
    Flaxseed


    My morning smoothy consists of milk, greek yogurt, blueberries, strawberries, and protein powder. I attempt to get my protein in with whole foods, and fill out the need with protein shakes. You can also make stuff with protein powder- pancakes= eggs, protein powder, and maybe a banana... there are tons of recipes out there...
  • DymonNdaRgh40
    DymonNdaRgh40 Posts: 661 Member
    I eat chicken, beef, fish, turkey, greek yogurt, cottage cheese, cheese, dry roasted edamame, and protein shakes/bars.
  • MorganMoreaux
    MorganMoreaux Posts: 691 Member
    I'm a vegetarian and had trouble meeting my protein requirements for a long time. I am also allergic to milk, eggs, and yogurt so it was tricky to find a solution. To meet the requirement, I now drink an Orgain vegan shake a day - I put it in the blender and add 4oz of almond or coconut milk, and add a scope of Garden of Life organic plant protein powder, and a tbsp of Udo's 3 6 9 oil. I have that in the morning. Throughout the day I eat nuts and quinoa. If I haven't achieved my goal after dinner I will usually have another Orgain shake, without the add ins. If you blend the Orgain it becomes thick and is like an ice cream milkshake, so it doubles as dessert lol.
  • tibby531
    tibby531 Posts: 717 Member
    I do: whole oats and protein powder for breakfast, chicken and cheese for snack, tuna on whole grain bread and dense veggies for lunch, cottage cheese and peanuts for snack, leafy green salad and chicken, beans, and rice for dinner, and some peanut butter for dessert. every little bit helps. look and compare the nutrition facts when you're shopping. :) it's actually fun.

    you can also go to http://www.eatthismuch.com and set up your intake level and then modify the protein macros for more ideas. (some of their suggestions are a bit pricey, but it still gives you an idea.)
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    edited January 2015
    Eggs, garbonzo beans, nuts, low-fat diary such as Greek 0% and string cheese, fish, chicken, turkey, lean beef and pork at one meal.
  • holly55555
    holly55555 Posts: 306 Member
    I think you are having trouble because your breakfast seems to have little to no protein. Try eating eggs and turkey sausage! And add in a protein shake or bars!
  • jgnatca
    jgnatca Posts: 14,464 Member
    You are already incorporating with every meal; bravo. I was wondering if 100g was high but I see mine is set at 94. If I've had a rough day to get the protein in I would have a Premier Protein shake for 30g of protein.
  • SuggaD
    SuggaD Posts: 1,369 Member
    edited January 2015
    Egg whites, chia seeds, flax, veggies, cheese, nuts, nut butters, seeds, Greek yogurt, cottage cheese, chicken, turkey, pork, seafood, hummus, beans, whole grains. I have no problems getting in my protein. I'm always over.
  • _lyndseybrooke_
    _lyndseybrooke_ Posts: 2,561 Member
    edited January 2015
    I get mine from a combination of:

    Quest Bars (If you do a protein bar, makes sure it's high quality. I don't consider a candy bar with 10 g protein a "protein bar." Sorry Special K.)
    Protein Powder
    Eggs and/or egg whites
    Peanut butter
    Chicken
    Beef
    Pork
    Turkey
    Tuna
    Greek yogurt
    Cottage cheese
    Cheese

    I eat at least 1850 calories per day, with a daily average of 2000-2150, and I get in at least 100 grams per day, but my goal is to reach body weight in grams or even more. I think the highest I've been is in the 170s, and I weigh 121 lbs. I love me some protein.
  • kathyk519
    kathyk519 Posts: 197 Member
    I don't eat a lot of meat at all - I get my protein in with nuts, beans, eggs, cheese, etc.
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  • RavenLibra
    RavenLibra Posts: 1,737 Member
    definitely look at adding whey protein "shakes" plenty of Greek yogurt... boiled eggs... and nuts.. particularly almonds and walnuts... BUT be careful on the nuts... as good as they may be... the calories are CRAZY... I usually fit 10-20 almonds/week. and it helps if you look at things from a weekly average intake as opposed to a daily intake.. that way you can increase your variety without feeling like you should be eating 2 lbs of tofurkey every day :)
  • crewcretic
    crewcretic Posts: 11
    0% fat natural Greek style
    Almonds
    Brazils
    Chicken
    Beans (Black eyed, Red kidney, Flageolet, Borlotti - mainly in soups)
    Peanut butterrrrrr!!!

    ...yep :)
  • BethLiam1
    BethLiam1 Posts: 15 Member
    Protein at every meal for me..
    B-Anything i eat pairs with a dannon light and fit greek Yogurt
    Snack--a quest protein bar 20g protein only 1g sugar and 4 net carbs..
    lunch lean turkey or tuna
    dinner if im eating something other than chicken i end my meal with some low fat cheese sticks..

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