should I supplement my protein?

I don't know your target weight or how much lean mass you have so it's hard to know what a reasonable target for your protein is but, yeah, I'd say that if you are having trouble meeting your target then supplementation would probably be a good idea.

I have no real idea about vegetarian protein powder but I think I've seen it mentioned around here before. Protein powder in Greek yogurt is pretty good stuff. You might look into that, as it's a very low effort way to bump up your protein and it can taste really good, too.

When you said "eg eggs" - is that a vegetarian version of eggs or a typo?

MFP's default protein recommendation is too low for me. I need less carbs and more protein. However, the question is how much protein do YOU need to feel satisfied?

I lived in vegetarian communities for three years and there were plenty of healthy vegetarians at a healthy weights. In fact, there were less overweight people there than in the population at large. I wouldn't attribute that solely to the diet - these were yoga communities.

PurpleMilly wrote: »

thanks for the replies, I have opened my diary now.

I'm a vegetarian not a vegan, so I am fine with whey based protein powders. My question is not what kind but whether I need to take these at all. How accurate/realistic is MFP's default protein recommendation?

A common recommendation is .8g of protein per pound of body weight, though the jury is still out on whether this much is really necessary. Some people say eat more, some less. I like to eat a lot of protein because (1) it helps maintain lean body mass during weight loss, (2) it’s tasty (and I don’t just mean meat), and (3) it keeps me full very well.

In terms of food, maybe consider cottage cheese as well - it’s a great source of protein. I’ve been eating the same thing for lunch for weeks now: dry pressed cottage cheese, greek yogurt, avocado, two eggs: it’s around 550 calories and 57g of protein, and lots of yummy fats.

I used to have protein shakes, but I’m getting so much protein from food I don’t need to anymore. I also love Quest bars: they’re around 200 cals and 20g protein, and delicious snacks!

Anyhow, congrats on your success so far, and best of luck. Sounds like you have the right idea: strength training and good protein intake will help maintain your muscle mass, which is great.

Edited to add: when I say I eat a lot, I mean around 110-150g per day, and I’m at 124lbs.
Edited to add some more: A great way to get more protein is to make a Greek yogurt and protein powder snack: it comes to around 300 cals and 40g of protein, depending on your ratios. I sometimes add vanilla or chocolate whey to yogurt, stir it up, and maybe top it with berries. It’s really yummy.

PurpleMilly wrote: »

yes, eg = e.g. = for example. Eggs *are* vegetarian (although not vegan).

having eaten in a very disordered way for years, I have no idea what 'satisfied' feels like. How I feel about food & appetite is not a reliable guide for me.

How do I decide what my protein macro should be?

I just upped my protein, fiber, and exercise and decreased simple carbs until I stopped having sugar cravings
I have a lot more energy now, which makes it easier to exercise. I was sweeping the floor at 11 PM the other night, lol.

I have found that a 900 calorie meal doesn't keep me fuller for much longer than a 300 calorie meal, so eat small meals and stop. Sometimes I have a dried plum as a dessert to signify that the meal is over, but really am no longer troubled by sugar cravings.

The fruit smoothies also satisfy my sweet tooth. (I go easy on the bananas - 2-3 ounces (56 - 85 grams) instead of a whole banana - as they are higher in sugar than other fruits. I chop up ripe bananas and freeze them so I always have pieces to use in smoothies.)

I'm going to look in your diary but am pausing to give you positive feedback for your tagline: "just keep swimming, just keep swimming."

I lose weight the fastest when swimming is my primary exercise!

Jordans - Crunchy Oat Granola - Tropical Fruits sounds yummy but may have too high a glycemic load and convert too sugar to quickly for you to stay satisfied.

I'll look for an overnight muesli with yogurt recipe for you later - not liking the ones I'm finding so far. It's basically rolled oats, yogurt, nuts, and fruit that sits overnight in the frig to "cook" the oats.

Meanwhile, here's Jamie Oliver's: http://www.jamieoliver.com/recipes/fruit-recipes/bircher-muesli/#S6b88cLPyEqtLrbK.97

I think he's saying this recipe, which includes 100 g of oats and two ripe pears is one serving, but I'd probably get 2-4 servings out of it.

ETA: I think I used to make something like this: http://www.katheats.com/favorite-foods/overnightoats

Overnight oats are just oats soaked overnight that absorb the liquid you put them in – any kind of liquid you like! The most common mixture is equal parts raw rolled oats, milk and yogurt (I like 1/3 or 1/2 cup of each). You can use any kind of yogurt or milk. Put in the fridge overnight (uncoverd or covered, your choice) and let ’em soak up the liquids.

That’s the base, and toppings are endless. Add the toppings the night before or the next morning – either way works. Just don’t put anything in you don’t mind getting soggy (i.e. crunchy cereals). There is NO COOKING involved at all!

Basic KERF Recipe

• 1/3 cup rolled oats
• 1/3 – 1/2 cup milk [depending on how thick you like it]
• 1/3 cup plain yogurt
• 1/2 banana (I think I'm going to try 1/3 C blueberries)
• 1/2 tbsp chia seeds
• Pinch salt
• Pinch cinnamon

Directions

Stir everything together in a bowl. Place in fridge overnight. In the morning top with something crunchy and something with healthy fats – like nut butter or nuts.

Read more at http://www.katheats.com/favorite-foods/overnightoats#TrvcIOqQpyEETF2Y.99