are you hitting your protein goal easily ?

guapa68
guapa68 Posts: 56 Member
edited November 25 in Health and Weight Loss
Im 190 lbs 173cm - protein goal 113gr , do you guys manage to consume that with natural whole foods ? tips welcome.
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Replies

  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    Chicken breast. Turkey breast. 90/10 or 93/7 ground beef.
  • Kalikel
    Kalikel Posts: 9,603 Member
    My protein goal is much lower and a Nope, it's not easy for me. I think a lot of people who have really high goals use powders and protein bars. I don't know if they really contain all that protein or not and I'm not sure about what might be in there that shouldn't be, so I avoid that stuff. But many people use it and none have reported that it hurt them yet. :)
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    0% Greek yogurt - 170g = 18g protein

    Egg / egg white

    Beef, bacon, chicken, fish etc

    Lentils, veg, bread

  • 19gabriela01
    19gabriela01 Posts: 2,090 Member
    I am struggling too. I think I will go back on a protein powder.
  • blankiefinder
    blankiefinder Posts: 3,599 Member
    Shrimp are low calorie and high protein, make a great snack with some shrimp cocktail sauce. Also, cottage cheese, mini tins of flavoured tuna...
  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    rabbitjb wrote: »
    0% Greek yogurt - 170g = 18g protein
    Ooh, I want a yogurt tree!

  • jdleanna
    jdleanna Posts: 141 Member
    My goal is 83 but I generally get only in the 50s and 60s. But that's my own fault because I save calories for wine after dinner. :-)
  • Francl27
    Francl27 Posts: 26,371 Member
    Define 'natural whole foods'...
  • Bshmerlie
    Bshmerlie Posts: 1,026 Member
    I typically have about 130 grams per day. I do have one Premier Protein shake in the morning. It is 30 grams of protein for 160 calories. My day also consists of one ounce of nuts and then chicken, steak or Salmon for lunch and dinner. I do eat 6-8 oz of meat for lunch and dinner. For the most part I eat a whole foods type of diet.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    edited October 2015
    I have a hard time hitting my protein macro, which some find surprising since I eat a low carb high fat diet.

    My protein macro is between 80 and 90gper day. To hit that I add about 25g of protein powder to my coffees throughout the morning. I only have a 3-4 oz. serving of meat at lunch and dinner, and possibly eggs for breakfast, so the protein powder is a good boost for me.
  • guapa68
    guapa68 Posts: 56 Member
    whole foods in my eyes are items that are close to how nature intended however if "man made" ie bread - a short list of ingredients , and you should recognise the ingredients etc.
  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    Then, yeah, add 0% Greek yogurt to the list.
  • guapa68
    guapa68 Posts: 56 Member
    thanks for all the replies guys - some great ideas and nice to know that others also don't find it too easy
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    I have no problems with that, but I set my protein goal myself, to 70 grams. I eat a varied diet, meat, eggs, fish, nuts, dairy, grains, even vegetables to some extent, provide protein.
  • arditarose
    arditarose Posts: 15,573 Member
    Yeah I can get 113 at least in my first 1200 calories.
  • zyxst
    zyxst Posts: 9,149 Member
    Not without resorting to going over calories or eating protein bars.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    MEAT
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I have no issues getting in at least 115 most days...without protein powders or bars. I do use powder in the summer as I prefer a smoothie for breakfast (cold fruit shake vs eggs)

    my diary is open if you want to check how but mostly it is as follows:

    Eggs, cheese, ham (ham is great...low calorie/high protein)
    shrimp/seafood and fish in general
    lots of chicken/turkey
    beef
    Yogurt specifically greek.

    If you are looking for "good" protein sources try this rule...1 gram for every 10 calories is a good source.
    Kalikel wrote: »
    My protein goal is much lower and a Nope, it's not easy for me. I think a lot of people who have really high goals use powders and protein bars. I don't know if they really contain all that protein or not and I'm not sure about what might be in there that shouldn't be, so I avoid that stuff. But many people use it and none have reported that it hurt them yet. :)

    Sometimes it is prudent to use powders/bars...and yes they do contain a lot. There are vegetarians here who reach higher goals then me easily...it's all in about how hard you want to hit that goal and if you are willing to preplana nd tweak your meals.

    If you want to know what's in them read the label.


  • cnbbnc
    cnbbnc Posts: 1,267 Member
    My goal is around 100g/day and usually I hit it. I have to start from breakfast though or I fall short.

    Greek yogurt
    Steel cut oats
    Eggs/bacon/turkey sausage
    Cheese/lunch meat
    Cottage cheese
    Snack bars with protein
    Meats/fish and tuna
    Nuts/peanut butter
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  • jemhh
    jemhh Posts: 14,261 Member
    My goal is 120. I've had 141 so far today.

    Milk
    Bread
    Eggs
    Cottage cheese
    Nature Valley protein granola bar
    Chicken
    Pasta
  • daniwilford
    daniwilford Posts: 1,030 Member
    I am have been surprised at the amount of protein in whole grains. Air popped popcorn for example, who would have thought? I also eat fat free dairy along with beans, nuts, eggs and lean meats.
  • youdontknowwhatyousaw
    youdontknowwhatyousaw Posts: 221 Member
    I use Greek yogurt in just about everything. I find it's a great way to protein boost a salad, I mix yogurt with a strong tasty vinaigrette and I've doubled my dressing without adding tons of calories.

    And cottage cheese is my best friend. Depending on whether I still need fat, I eat either 4% or 1% at the end of my day.

    I've got 121 g for the day without a protein bar or shake. Just under 1800 calories.
  • biodigit
    biodigit Posts: 145 Member
    I'm able to hit my protein goal of 150g-170g of protein by only consuming whole foods. No protein shakes nor any protein bars. I just feel better, can think clearer and feel more energetic throughout the entire day by consuming whole foods protein.
  • MarcyKirkton
    MarcyKirkton Posts: 507 Member
    Now I am, and it helps a lot with hunger.
  • marissafit06
    marissafit06 Posts: 1,996 Member
    My goal is 135. Sometimes I hit it, but often I don't. I eat a lot of lean meat, some protein bars, and boiled eggs. I can easily hit my goal using whole foods, but sometimes I would rather something a little tastier.
  • arb037
    arb037 Posts: 203 Member
    Im 200+ on protein. I wouldnt say its easy, but you have to commit to basing each meal around protein.
    Egg beaters n bacon for breakfast. = 60g
    Salad with 6-8oz chicken breast = 40-60g
    Maybe quest bar snack =20g
    Pick you meat for dinner, pork, chicken, beef ,fish etc. 6-8oz. = 40-60g

    Post workout shake 2 scoops 50g.
  • Traveler120
    Traveler120 Posts: 712 Member
    edited October 2015
    The reason people struggle with hitting their protein goal is because we've been conned (by supplement sellers and their affiliates) into believing we need exorbitant amounts. The average person will do just fine with roughly half their bodyweight in lbs. My ideal weight is 120 lbs and I easily get 60g from whole grains, lentils, beans, veggies, fruits, nuts and seeds. Protein powders are processed foods. Just eat real food.
  • scolaris
    scolaris Posts: 2,145 Member
    I try for 100 grams a day while I'm losing weight. When I get to my goal it can probably go down a little. I use regular food, no powders or supplements. I keep sugars low & carbs vary. The only fats I avoid are yucky industrial fats; traditional fats that occur naturally in food are fine but I add fat sparingly. (I say this because many proteins show up in the company of some fat!)

    - I like all fish, chicken breast, turkey breast, steaks, roasts, burgers & chops. I usually have a six oz serving of meat instead of just four oz.
    - I make a refrigerator 'pudding' of whole milk Greek yogurt, chia seeds, and a fruit topping for a breakfast or a snack. I use Greek yogurt in place of sour cream or buttermilk in dips & dressings. Greek yogurt that is strained further makes an Arabic cheese called labneh which can substitute for cream cheese.
    - I keep whole milk cottage cheese on hand.
    - I poach a few eggs for breakfast, or make an omelet for dinner. When I make an omelet I usually add nitrate free ham & cheese for a little more protein. I make deviled eggs for lunch or snacks. Scotch eggs, which are hard boiled eggs rolled in a coating of sausage & cooked, are full of protein too.
    I also really like breakfast burritos made with eggs, turkey chorizo & cheese. If you use a tortilla with a few grams of protein you can easily get 20+ grams per burrito.
    - Roasted veggies and popcorn taste great with a few Tbs of nutritional yeast which is relatively high in protein.
    - I look for any breads or tortillas I buy to have a few grams of protein. I keep beans & lentils on hand to add to my salads. I cook quinoa or wild rice instead of regular rice. When I do occasionally eat pasta I use Barilla's protein plus pasta with legume flour.
    - If I am going to eat a snack bar on the go I pick something like Kind with 10 grams of protein. I like a serving of nuts or peanut butter too. And jerky is good if you don't mind the salt.
    - When I plan my meals, I try to get 30 grams at both lunch and dinner, and 20 grams from both breakfast and a snack... Then I'm done!
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    guapa68 wrote: »
    whole foods in my eyes are items that are close to how nature intended however if "man made" ie bread - a short list of ingredients , and you should recognise the ingredients etc.

    I have seen this comment in the media many many times, it's one of the oft used phrases that makes me feel a little " why are you writing this health journalist...don't you know anything"

    It's one of those comments I absorbed, without questioning during my 30 years of yo-yo dieting. But really people make so much money out of keeping us confused about losing and maintaining weight loss that the ability to complicate and confuse is a tool they (media, dieting industry, magazines) will never lose.

    As a good illustration of why I think it's a little mislead as advice, have you ever seen the ingredients of all natural foods like say the humble blueberry?
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