How do you get your protein in?

mhoward685 · June 2015

100g is a whole lot of protein. I have problems getting past 30g. I will eat meat, fish, chicken and eggs. I have been trying protein bars and shakes. Suggestions? I was protein deficient bad enough where my hair was falling out and not growing hair well, nails splitting etc. Now that I understand what protein will do I am making a concentrated effort but it seems like that's all I get to eat. Other bonus I noticed - my sugar leveled out and I don't crave food as much as I did. Have not lost weight though.

brilliantwords · June 2015

I personally dont understand difficulty getting to 100g with meat, as I typically get anywhere from 80-120g and I don't even eat any meat or fish since Im vegetarian. I get it from eggs, tofu/soy, protein shakes, milk, cheese, and legumes.

Have you considered filling in the nutritional gap with a protein shake added to your day if you find it difficult to get enough from regular foods?

kimny72 · June 2015

You haven't logged recently, so it's kind of hard to give suggestions. Chicken, beef, and pork usually have @ 25g per a 4 oz serving. A couple of eggs will give you another 15g. A serving of Greek yogurt is usually @ another 15. A scoop of a decent protein powder would give you 20-25ish. Add in smaller amounts from beans and grains and that would get you there.

RodaRose · June 2015

Instead of thinking of putting together meals, I put together collections of high protein foods.
I eat one fruit a day. I eat no traditional carbs of bread or even oatmeal.
I do not like meat so I eat some eggs, some cheese, and an occasional plain yogurt with nuts.
I eat beans, lentils, nuts (almonds and macadamias are relatively low carb), tons of broccoli, leafy greens, and, some days, protein bars.

RodaRose · June 2015

mhoward685 wrote: »

100g is a whole lot of protein. I have problems getting past 30g. I will eat meat, fish, chicken and eggs. I have been trying protein bars and shakes. Suggestions? I was protein deficient bad enough where my hair was falling out and not growing hair well, nails splitting etc. Now that I understand what protein will do I am making a concentrated effort but it seems like that's all I get to eat. Other bonus I noticed - my sugar leveled out and I don't crave food as much as I did. Have not lost weight though.

100g seems a lot. You might not need that. Calculate protein requirements based on Lean Body Mass.
It is VERY important to get enough fats and oils too.

WheyistheWay · June 2015

I love a scoop of flavored whey protein powder in 1/2 cup Quaker oats made with Fairlife 2% milk. 400 calories and 42g protein for breakfast.

Erfw7471 · June 2015

I also have no problem hitting my protein goals - my meals generally revolve around a 3-4 oz protein portion which is approximately 20-25g pro right there (not even including additional protein from what else is in my meal). 3 meals a day with a snack or 2, my day is done.

If necessary and to make things easier for you maybe try supplementing with a protein shake or bar or something - usually 25-30g right there. There are minimum requirements for protein and as you mentioned you could develop serious issues with deficiencies.

Ironmaiden4life · June 2015

I hit 170g a day easily (competitive figure athlete before the 0.8grams crew come in to flame me...

).

I split my protein macro up over my 6 meals to make it manageable. I already did 26g for breakfast with 3 egg whites, 2 small boneless ham steaks and 2 slices of ezekial bread. My 2nd meal will be 1 cup of greek yogurt, 3rd will be 4 oz lean protein with veggies and potato etc etc

Just takes a little planning

jonnybhoy · June 2015

I get mine in meat haven't felt the need for protein supplements

isulo_kura · June 2015

Food

1princesswarrior · June 2015

My first suggestion would be to log consistently, of the few days that you did only one was under 100g of protein. Eat different types of meat and add some fish to vary your diet. Greek yogurt is also packed with protein and you can add in some dairy. I love my protein milkshakes and protein Greek yogurt mixes with different whey proteins. Nuts can also be a good source of protein. There are many options out there with a little research that seem like treats rather than getting enough protein. If you are low every now and then it's not going to hurt either. But the first thing you need to do is get back to logging consistently.

kwtilbury · June 2015

Chicken
Ground turkey
Quinoa
Greek yogurt
Protein powder
Protein bars

75% of my protein comes from these sources.

cathipa · June 2015

Greek yogurt, cottage cheese, beans, seeds/nuts, eggs,beef/chicken/poultry are most of the sources for me. I do substitute a protein shake or add protein powder to my oatmeal during the week too. As far as protein bars I consider them a snack on days I don't get enough in my usual diet. For me Quest bars taste the best, but its all a matter of opinion.

And 100g is not a lot. My daily goal is 117 and typically I exceed that.

livingleanlivingclean · June 2015

Ironmaiden4life wrote: »

I hit 170g a day easily (competitive figure athlete before the 0.8grams crew come in to flame me... ).

I split my protein macro up over my 6 meals to make it manageable. I already did 26g for breakfast with 3 egg whites, 2 small boneless ham steaks and 2 slices of ezekial bread. My 2nd meal will be 1 cup of greek yogurt, 3rd will be 4 oz lean protein with veggies and potato etc etc

Just takes a little planning

I don't find that much protein hard to get either....

At the moment, the majority of my protein is Kangaroo, steak, chicken, and salmon every day.

I would pre plan, work out how many meals you want and divide protein evenly between them. Work out your favourite sources and work out your meals protein first. Add fats and carbs to suit after that

OP, not sure how you struggle to get 30g protein but claim that protein seems to be all you get to eat. That would be 120 calories.

Liftng4Lis · June 2015

Meat!

mbaker566 · June 2015

meat, beans, eggs, greek yogurt, cheese and milk have some
try a high protein cereal

lemurcat12 · June 2015

I get over 30 easily in most meals. Basically I just focus on having a protein source and veggies at all meals and then fill in after that based on what I'm in the mood for. What that means is that I usually have eggs for breakfast plus some other source of protein (typically dairy or smoked salmon) and have meat (often fish), beans, or tofu with most other meals. Sometimes I do oatmeal for breakfast and then I usually add protein powder to it.

I'm generally around 120 without trying hard (I think that's more than necessary and don't fret if I get less, but that tends to be how I like to eat).

SezxyStef · June 2015

In the winter I get in lots of food protein.

Eggs, cheese, seafood, fish, meat in general etc.

Summer I don't eat a lot of warm breakfasts so I've been using protein powder in my smoothie...

I prefer to get protein in with food not bars or powders but will use them if i Have to .

Unknown · June 2015

This content has been removed.

Francl27 · June 2015

I have no problem getting 110g most days.

Eggs, Greek yogurt, meat... heck even veggies. I actually almost never rely on protein powder/bars.

Obviously if your goal is too low it's going to be hard though, but I never had to eat less than 1650 calories to lose 80 pounds.

Ps - I see that, again, people mentioned nuts. They're not a good source of protein. Ignore it.

T1DCarnivoreRunner · June 2015

I've found that the difficulty in getting enough protein lies in fitting that into calories, particularly if there is also a lot of fat with that protein. I find it hard to believe 30g is difficult, though, unless you are eating primarily carbs and bacon.

Here's what I have found for high protein:calorie ratios (i.e. efficient sources of protein):

-Protein powders
-Quest bars
-Chicken
-"light" Greek yogurts (such as the 80-100 calorie cups)

CandiceMcD · June 2015

I always have hard boiled eggs, cottage cheese, chicken breasts & black beans on hand. Like, if I make brown rice, I mix in black beans and serve myself 1/4 cup of them. Mixing in any proteins will keep you way fuller longer too. I never have a problem hitting my protein goal, but its only set at 76. I usually go over. Even adding a glass of skim milk to dinner will give you another 8.5 g

patrickfish7 · June 2015

Depends what activity you are doing - high-intensity, heavy work like running paired with weight work = more protein requirements. I clock between 120 and 180g each day depending on what I'm doing. Its not hard to get there either. 2 shakes a day = 50g so thats half your target straight away. Meats, dairy products like milk, eggs and cheese make up a majority of the rest.

For examle, I clocked 179g of protein yesterday, 1900 calories in total. The key is protein with every meal, every 3 to 4 hours, without being overly restrictive on other macros.

buntzums · June 2015

I got to around 80 g protein yesterday but I ate a half can of tuna, a Isofemme whey protein shake and got 20g from chicken. I also had a cup of yogurt and some small amount came from veggies. It's not just about amount of protein for me but rather trying to find proteins that absorb easily and also are "high quality." My goal is only 70 for protein because I have hypothyroidism so have a slow metabolism (thus I'm never very hungry anyway) and I generally have to force myself to eat protein (cause I know it makes me sluggish.) If I had wanted to get 100g of protein I could have added one more Isofemme shake. I hope that helps.

buntzums · June 2015

Wait a minute did you say your hair is falling out and your nails are splitting? That shouldn't be happening at 30g of protein... Especially high quality protein from meats... Have you been tested for hypothyroidism?

kellyship17 · June 2015

Chicken, turkey, beef, eggs, beans, greek yogurt, milk, protein powder, and protein bars. A combination of these keeps me full and satisfied, and I have no problem reaching my daily protein goal.

How do you get your protein in?

Replies

Categories