Need More Protein In My Diet!
stephcott22
Posts: 29 Member
So I've been struggling to make sure that I'm consuming more protein everyday over carbs and fats. What are some more foods you guys are eating besides lean meats that are high in protein??
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Here is a good source of foods that are low in carbs, as well as having a good balance of healthy fats and protein. http://authoritynutrition.com/44-healthy-low-carb-foods/0
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My main source of protein is black beans and red lentils.0
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Dairy, like milk, cheese, yogurt, etc.
Nuts/seed, in moderation
Eggs/egg whites
Seafood
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Thanks!! Big BIG help!!0
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Protein powder, chicken breast, greek yogurt, quest bars, eggs, flapjacked pancake mix.0
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stephcott22 wrote: »So I've been struggling to make sure that I'm consuming more protein everyday over carbs and fats. What are some more foods you guys are eating besides lean meats that are high in protein??
You've gotten good advice on protein sources, but why do you want to eat more protein than fat or carbs? Generally there's no benefit to increasing protein beyond .65-.8 g per lb of bodyweight, and that's goal bodyweight if you are overweight (or else .8-1 g per lb of LBM).
It looks like you managed 150 g yesterday which will generally be plenty for a woman. The over 200 that was in your goal isn't necessary. Not saying not to do it if you want, but I don't want you to think you need to make things harder than they have to be.0 -
My goal is to have more protein in my diet than fat and carbs everyday. I feel like I'm incorporating good carbs and fats everyday but not enough protein. Shouldn't protein make up 35-45% of my daily nutrition? I'm still learning so all your advice is welcome, I'm all ears! Thanks!0
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stephcott22 wrote: »My goal is to have more protein in my diet than fat and carbs everyday. I feel like I'm incorporating good carbs and fats everyday but not enough protein. Shouldn't protein make up 35-45% of my daily nutrition? I'm still learning so all your advice is welcome, I'm all ears! Thanks!
.8g per pound of body weight is plenty. Are you reaching that?
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arditarose wrote: »stephcott22 wrote: »My goal is to have more protein in my diet than fat and carbs everyday. I feel like I'm incorporating good carbs and fats everyday but not enough protein. Shouldn't protein make up 35-45% of my daily nutrition? I'm still learning so all your advice is welcome, I'm all ears! Thanks!
.8g per pound of body weight is plenty. Are you reaching that?
No, I'm not reaching that. If I'm calculating correctly, I'm only getting 70-75 percent of what I should be.0 -
stephcott22 wrote: »arditarose wrote: »stephcott22 wrote: »My goal is to have more protein in my diet than fat and carbs everyday. I feel like I'm incorporating good carbs and fats everyday but not enough protein. Shouldn't protein make up 35-45% of my daily nutrition? I'm still learning so all your advice is welcome, I'm all ears! Thanks!
.8g per pound of body weight is plenty. Are you reaching that?
No, I'm not reaching that. If I'm calculating correctly, I'm only getting 70-75 percent of what I should be.
How much do you weigh and how many grams are you getting daily?0 -
If you really want to track macros, you should work in grams.0
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arditarose wrote: »stephcott22 wrote: »arditarose wrote: »stephcott22 wrote: »My goal is to have more protein in my diet than fat and carbs everyday. I feel like I'm incorporating good carbs and fats everyday but not enough protein. Shouldn't protein make up 35-45% of my daily nutrition? I'm still learning so all your advice is welcome, I'm all ears! Thanks!
.8g per pound of body weight is plenty. Are you reaching that?
No, I'm not reaching that. If I'm calculating correctly, I'm only getting 70-75 percent of what I should be.
How much do you weigh and how many grams are you getting daily?
Today I'm 209 and got in 99g of protein as I've increased my protein in the past few days. but other days it been from 20's to 50's.0 -
stephcott22 wrote: »arditarose wrote: »stephcott22 wrote: »arditarose wrote: »stephcott22 wrote: »My goal is to have more protein in my diet than fat and carbs everyday. I feel like I'm incorporating good carbs and fats everyday but not enough protein. Shouldn't protein make up 35-45% of my daily nutrition? I'm still learning so all your advice is welcome, I'm all ears! Thanks!
.8g per pound of body weight is plenty. Are you reaching that?
No, I'm not reaching that. If I'm calculating correctly, I'm only getting 70-75 percent of what I should be.
How much do you weigh and how many grams are you getting daily?
Today I'm 209 and got in 99g of protein as I've increased my protein in the past few days. but other days it been from 20's to 50's.
Ah, okay. You could use more.
I get a bunch of extra protein (besides lean meat and sea food) from greek yogurt and protein bars. More recently I've started using protein powder, not really in shakes as mush as adding it to food/cooking with it.0 -
arditarose wrote: »stephcott22 wrote: »arditarose wrote: »stephcott22 wrote: »arditarose wrote: »stephcott22 wrote: »My goal is to have more protein in my diet than fat and carbs everyday. I feel like I'm incorporating good carbs and fats everyday but not enough protein. Shouldn't protein make up 35-45% of my daily nutrition? I'm still learning so all your advice is welcome, I'm all ears! Thanks!
.8g per pound of body weight is plenty. Are you reaching that?
No, I'm not reaching that. If I'm calculating correctly, I'm only getting 70-75 percent of what I should be.
How much do you weigh and how many grams are you getting daily?
Today I'm 209 and got in 99g of protein as I've increased my protein in the past few days. but other days it been from 20's to 50's.
Ah, okay. You could use more.
I get a bunch of extra protein (besides lean meat and sea food) from greek yogurt and protein bars. More recently I've started using protein powder, not really in shakes as mush as adding it to food/cooking with it.
Yea that's my next move! I've started adding black beans and that has helped me this week. But I'm going to head to GNC this weekend to find the right protein supplement solution for me.
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I have SO many questions in my complicated life with weight loss! I'm about to post another discussion so feel free to weigh in if you can.0
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It's .6-.8 g / lb of goal weight, I believe. If you have a lot to lose 209 wouldn't be the number to focus on. 99 g is probably fine, and your 150 g day is likely over what you need. 20-50 is too low IMO.
The trick for me is eating a decent amount of protein at every meal. Lots of people seem to get low protein at breakfast and lunch.0 -
You shouldn't have to resort to a processed product like protein powders. You'll just waste your money and not get any nutritional advantage from them. Just eat a wide variety of real/whole/unprocessed foods. It's not that complicated.stephcott22 wrote: »arditarose wrote: »stephcott22 wrote: »arditarose wrote: »stephcott22 wrote: »arditarose wrote: »stephcott22 wrote: »My goal is to have more protein in my diet than fat and carbs everyday. I feel like I'm incorporating good carbs and fats everyday but not enough protein. Shouldn't protein make up 35-45% of my daily nutrition? I'm still learning so all your advice is welcome, I'm all ears! Thanks!
.8g per pound of body weight is plenty. Are you reaching that?
No, I'm not reaching that. If I'm calculating correctly, I'm only getting 70-75 percent of what I should be.
How much do you weigh and how many grams are you getting daily?
Today I'm 209 and got in 99g of protein as I've increased my protein in the past few days. but other days it been from 20's to 50's.
Ah, okay. You could use more.
I get a bunch of extra protein (besides lean meat and sea food) from greek yogurt and protein bars. More recently I've started using protein powder, not really in shakes as mush as adding it to food/cooking with it.
Yea that's my next move! I've started adding black beans and that has helped me this week. But I'm going to head to GNC this weekend to find the right protein supplement solution for me.
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Traveler120 wrote: »You shouldn't have to resort to a processed product like protein powders. You'll just waste your money and not get any nutritional advantage from them. Just eat a wide variety of real/whole/unprocessed foods. It's not that complicated.
No nutritional value except all the protein, which can be very beneficial for somebody who's having a hard time hitting their protein macro. Since you're a vegan who eats an 80% carb diet (according to your profile), I'd say your protein target is probably significantly lower than the OP's, so it probably isn't too difficult for you to hit.
To the OP: There are plenty of high-quality protein powders available, and they're a convenient way to add some protein to your diet. Optimum Nutrition is almost universally regarded as a very good product. I prefer whey/casein blends - whey is quickly digested/absorbed, while casein takes longer and provides a more even curve. Casein also makes the shakes thicker and more satisfying (IMO).0 -
I use some protein shakes or bars, they're also quite filling. Quest bars can be at least OK tasting, as are some of the Ultra Peptide brand of powder. They aren't quite as good at protein for the calories, but they're good enough for me. Too many protein powders taste like eating gym socks.
On days I work out, I try for a large portion of lean meat for dinner, as well, as that has a great ratio of protein to calories.
Agreed, though, you should use your goal weight, not your current weight - the calculations based on "body weight" assume you have a low body fat %; they are more made for weight lifters than dieters.0 -
beans of all kinds, leafy greens (you'd be surprised at the protein in kale, spinach, turnip greens, etc...), tofu, nutritional yeast, even whole grain bread. Protein is everywhere!0
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lemurcat12 wrote: »It's .6-.8 g / lb of goal weight, I believe. If you have a lot to lose 209 wouldn't be the number to focus on. 99 g is probably fine, and your 150 g day is likely over what you need. 20-50 is too low IMO.
The trick for me is eating a decent amount of protein at every meal. Lots of people seem to get low protein at breakfast and lunch.
Good advice. I'm trying to get most of my protein early in the day. If I can't get enough for breakfast right now I need to find another way to supplement for that.
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Traveler120 wrote: »
You shouldn't have to resort to a processed product like protein powders. You'll just waste your money and not get any nutritional advantage from them. Just eat a wide variety of real/whole/unprocessed foods. It's not that complicated.stephcott22 wrote: »arditarose wrote: »stephcott22 wrote: »arditarose wrote: »stephcott22 wrote: »arditarose wrote: »stephcott22 wrote: »My goal is to have more protein in my diet than fat and carbs everyday. I feel like I'm incorporating good carbs and fats everyday but not enough protein. Shouldn't protein make up 35-45% of my daily nutrition? I'm still learning so all your advice is welcome, I'm all ears! Thanks!
.8g per pound of body weight is plenty. Are you reaching that?
No, I'm not reaching that. If I'm calculating correctly, I'm only getting 70-75 percent of what I should be.
How much do you weigh and how many grams are you getting daily?
Today I'm 209 and got in 99g of protein as I've increased my protein in the past few days. but other days it been from 20's to 50's.
Ah, okay. You could use more.
I get a bunch of extra protein (besides lean meat and sea food) from greek yogurt and protein bars. More recently I've started using protein powder, not really in shakes as mush as adding it to food/cooking with it.
Yea that's my next move! I've started adding black beans and that has helped me this week. But I'm going to head to GNC this weekend to find the right protein supplement solution for me.
Then what real, whole, unprocessed foods do you suggest?
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Try a quest bar or 2, they taste great and will get you great macros0
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Traveler120 wrote: »You shouldn't have to resort to a processed product like protein powders. You'll just waste your money and not get any nutritional advantage from them. Just eat a wide variety of real/whole/unprocessed foods. It's not that complicated.
No nutritional value except all the protein, which can be very beneficial for somebody who's having a hard time hitting their protein macro. Since you're a vegan who eats an 80% carb diet (according to your profile), I'd say your protein target is probably significantly lower than the OP's, so it probably isn't too difficult for you to hit.
To the OP: There are plenty of high-quality protein powders available, and they're a convenient way to add some protein to your diet. Optimum Nutrition is almost universally regarded as a very good product. I prefer whey/casein blends - whey is quickly digested/absorbed, while casein takes longer and provides a more even curve. Casein also makes the shakes thicker and more satisfying (IMO).
Thanks! I'm back to work on a cruise ship in 2 weeks so I know for a fact that I will not be preparing my own meals and options WILL be limited so a protein supplement is probably going to be my best bet!
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beans of all kinds, leafy greens (you'd be surprised at the protein in kale, spinach, turnip greens, etc...), tofu, nutritional yeast, even whole grain bread. Protein is everywhere!
I eat a lot of spinach and kale but they don't seem to be meeting the grams of protein I want. How much do you usually eat to reap the protein benefits?0 -
I generally eat 4 cups of cooked greens most days, so it adds up.0
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Cut down on some carbs to make room in your calorie day for nuts, seeds, cheese, yogurt, meat, seafood, eggs, bacon, leafy greens.0
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Tuna I find to be the easiest and most cost effective way of getting to my protein goal. Feels a bit like eating cat food sometimes though. Really I find I still depend on protein shakes a lot.0
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hamlet1222 wrote: »Tuna I find to be the easiest and most cost effective way of getting to my protein goal. Feels a bit like eating cat food sometimes though. Really I find I still depend on protein shakes a lot.
I enjoy tuna fish so I'll definitely try to incorporate it more.0
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