Protein Shakes or Protien Food

Lean meats, dairy, nuts, avocados, legumes, peanut butter, tofu, quinoa

If those don't work - protein powder or protein bars are great too! Cellucor PB marshmallow whey is delicious, and I am a fan of the chocolate chip cookie dough Quest bars.

I don't know why more people don't recommend seafood! I think it's very high protein considering the generally low number of calories that go with it. From what I've seen on these MBs, people tend to jump straight to legumes, eggs, and dairy. Maybe the quality of seafood isn't that good where they live, or maybe they don't like it. Some people are fussy like that

I second vha2 and blankiefinder with seafood!!! Boiled shrimp, tuna, my fave smoked salmon. I also have my husband grill chicken breasts so I can throw in salads or just snack on a few chunks.
nuts are a fat source not really protein.

vha2 wrote: »

I don't know why more people don't recommend seafood! I think it's very high protein considering the generally low number of calories that go with it. From what I've seen on these MBs, people tend to jump straight to legumes, eggs, and dairy. Maybe the quality of seafood isn't that good where they live, or maybe they don't like it. Some people are fussy like that

Most of us say lean meats - seafood is included in that

goingtobefit2015 wrote: »

Awesome..thank you so much I appreciate all the responses. I am trying to increase my protein with food instead of powder. I do like seafood and actually had some salmon last night! I got all my protein in and then some a few days ago. I had tuna as a snack too!

There ya go! I've been trying to "wean" off of protein shakes (only because I don't like the taste). I've been eating more fish--tilapia, salmon, catfish, etc. Wow, what a difference. At least for me, I can eat "a lot" of it for little calories, lots of protein, and it's easy to eat (tastier than a chalky whey shake, IMO).

When I see the protein demands of some of our bulkers, it makes sense that they supplement with whey powder. You can only eat so much chicken breast. So I think you are on the right track. Eat first, supplement later.

I'm generally over my protein even without supplementing (I supplement sometimes, mainly because I enjoy the occasional protein bar as a snack and because I like oatmeal from time to time and don't find it filling unless I add protein).

In case any of these are helpful, my tricks (although at this point they are just how I eat) are as follows:

2 eggs (vegetable omelet) plus some other kind of protein (usually dairy or smoked salmon), since the eggs alone aren't that much unless you add egg whites (or have more eggs than I personally desire).

Make sure lunch has a decent amount of protein and isn't primarily carbs (as with many sandwiches). I often bring leftovers from dinner or cook up a turkey breast or leg for weekday meals, which I combine with veggies and some extras. If I buy lunch I tend to go for salads with protein or rice/quinoa bowls with meat and veggies or a chicken chili, based on the options around me. When I do a sandwich I made sure it has a decent amount of protein and often those are the days I supplement with a snack.

Lately I tend to have an afternoon snack and it usually has some protein. Often a lot, as with greek yogurt or a protein bar (which I eat because I enjoy, not simply for the protein), sometimes less, as with nuts and dried fruit.

Dinner is usually primarily meat (or fish) and veggies, plus a smaller amount of some sort of starch, so it contributes a good bit of protein.

I on occasion (was doing it more during Lent and am trying to continue) substitute tofu or beans for the meat portions of the above meals, although in reality I'm more likely to have beans with a smaller portion of meat rather than just beans.

The key here is that I typically do have some protein any time I eat. If I know I'll be largely skipping it for a meal (like when we went out for pizza, since I don't care for meat on pizza), I tend to plan for that the rest of the day.

I'm not actually that obsessed with getting huge amounts of protein--I think I would be fine with less than I get--but eating this way actually makes eating well easier for me overall. (But I'm someone who tends to enjoy protein and fat more than most carbs, on average, so am more satisfied eating this way.)

Whole foods > protein shakes

I hardly use shakes anymore... just not filling for the calories.

Please don't listen to the 'nuts' recommendations. Nuts are great for you but they're a good source of FAT, NOT of protein. Ditto for avocado.

So yeah... lean meats, Greek yogurt/ricotta/cottage cheese, seafood, eggs are great.

I make banana bread with nuts, and a third of the flour I replace with vanilla-flavored protein whey powder. The oil is replaced with applesauce. Because I haven't any issues with sucralose (Splenda), I use baking Splenda instead of sugar. 1/2 inch slice is 150 cals, 26 carbs, 4 protein and quiets the sweet tooth, and you can make it yourself.

So many good suggestions on here! I've been having the same problem (changing my diet to 40% carb, 30% protein, 30% fats) and having trouble getting over 100g of protein without going over my other macros, especially fats.
I'm wary of seafood because it's usually pricey, smelly (don't want to be the "fish" girl at the office) and doesn't keep as well as chicken, though I do try to work tuna and salmon in for dinners.
I'm having trouble finding good Greek yogurts that don't have tons of added stuff/sugars, as my grocery store doesn't seem to carry a plain options in the brands I like....

Cheese doesn't seem like a good suggestion to me....most are fairly high in fat, no?
I eat a lot of avocados and "good" fats, so I'm really looking for the leanest, highest protein options. And protein powders irritate my IBS so I try to keep those to a minimum.

Shakes are great for recovery because of speed and ease in digestion. Foods are the bulk of your protein and typically give you more steady energy as well as a range of nutrients that are hard to stomach in shake form.

I do 4 meals and 2 shakes a day currently. I do a chocolate peanut butter shake after I lift and a fruit juice shake after I do extensive cardio. A shake is really very easy to manage when you are trying to keep things down to a perfect intake count because there is no loss of nutrient content from cooking and the weights typically do not require any flexibility for taste, unlike cooking.

Both are really important though, and the overall way in which you get your protein from food is where it counts there. To really build an effective diet profile though knowing any limitations on your diet, or anything you abstain from by choice is key. Fish is a tremendous powerhouse of protein, and typically a nice lean white fish with a simple olive oil and herb glaze is not only really tasty but has a great amount of healthy fats that compliment the protein intake itself.

I tend to be low on my protein most days, so I do occasionally eat a protein bar that is also super tasty, or I might use protein powder if I'm super low. However, you should definitely add protein rich foods. Meat, beans, tofu, dairy, eggs, basically what others have listed. Start with food, if you can't get it high enough, supplement.

@AndiJH , you might try making your own yogurt. If you nurture the cultures along, you can continue to make yogurt from the cultures of your last batch.

https://www.pinterest.com/pin/361132463846792077/

Fats aren't so bad, as long as you are cautious with portions. They are satiating and provide long-term energy.