Need protein help!

Most whey protein powder will give you about 25:4:4 ratio of protein:carb:fat. Helps a lot with boosting protein and is a good post gym snack.

Cytosport or Muscle Milk from Costco. I think Sams and Walmart carry them, too. They don't taste bad but my expectations are low. I drink them for the protein, not the flavor. I add a tablespoon of Flax meal to make them a little more filling and get some Omega 3. You can add other healthy things like Blackstrap molasses (for electrolytes).

Add some egg whites to your egg in the morning. Swap out your afternoon peanut butter snack for a tin of sardines or some slices of deli chicken or turkey. Have a glass of milk with your meals.

Find a supplement store and ask if you can try a sample of different whey proteins before you buy. Find out what their return policy is if they don't. The place I go to will issue a store credit if you can't stand a flavour. I've never had to go that route. They're generally pretty palatable to me.

One scoop of protein powder in 2 cups of milk or water. Done.

I prefer milk. Extra protein.

Great ideas! I struggle with protein also.

Protein can be very difficult especially without supplements. What is your protein goal? Generally if you are lifting and doing cardio you should aim for 1 gram of protein per pound of lean body weight. This takes knowing your body fat and determining your lean muscle mass. If you don't know it a good trainer can help you for free. If you don't want to do that a shortcut is to pick your reasonable goal weight and have that many grams of protein. That sets your realistic expectation. I strongly suggest good protein powders, that have low sugar, low carbs, decent taste and supply you with needed amino acids. Many of the ones that rate very highly in flavor have too much sugar. A good vanilla protein is very versatile. My wife's and mine favorite thing to do is to take fresh pineapple and juice mix with vanilla protein and water in a blender. 48 grams of protein in something that tastes like a pina colada. You can also mix vanilla protein powder in coffee, baking, just about anything.

I personally like Jim Stoppani's Vanilla Pro-Jym and Optimum Nutrition's chocolate protein. www.bodybuilding.com has great articles and resources as well as reviews of protein so you filter you likes and see what comes close.

Any big market or store like Target will have a selection of protein powder. Check the labels to see how many grams of each macro you're getting. A good whey powder will have 25g of protein in a serving and less than 10g combined sugar and fat.

Smoothies with a scoop of whey protein powder, chia, flax, Greek yogurt, etc. will provide a very good source of protein. My favorite whey protein is Optimum Nutrition Gold standard whey chocolate malt (24g protein/1g fat/3g carbs). Throw in some spinach leaves, frozen pineapple and blueberries, carrot, ginger into a Nutribullet for a quick and filling smoothie. I also keep around Pure Protein brand Protein bars from Costco which are about 200 cal and have 20g protein, 5g fat and only 3g sugar so they are nothing like some of the ones like candy bars. I also get Premier Protein 11 oz. Vanilla shakes at Costco. They are 160 cal and pack 30g protein and only have 3g fat and 1 gram sugar. These both go on sale periodically and I stock up then. While I am a proponent of "real food" I also have a real challenge in getting enough protein and these are convenient ways to bump up your protein intake if you are on the go, without adding a ton of calories to do so. I also eat a lot of raw almonds but they come with a lot of fat calories so practicing moderation (something I'm not always good at) is necessary.

Plain greek yogurt mixed with a scoop of whey, over 40 grams of protein right there.