Need More Protein In My Diet!

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Replies

  • Zinka61
    Zinka61 Posts: 490 Member
    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!
  • stephcott22
    stephcott22 Posts: 29 Member
    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.
  • stephcott22
    stephcott22 Posts: 29 Member
    arditarose wrote: »
    arditarose wrote: »
    arditarose 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.
    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.

    Then what real, whole, unprocessed foods do you suggest?
  • rongata
    rongata Posts: 52 Member
    Try a quest bar or 2, they taste great and will get you great macros
  • stephcott22
    stephcott22 Posts: 29 Member
    AnvilHead 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!
  • stephcott22
    stephcott22 Posts: 29 Member
    sprepej wrote: »
    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?
  • Zinka61
    Zinka61 Posts: 490 Member
    I generally eat 4 cups of cooked greens most days, so it adds up.
  • RodaRose
    RodaRose Posts: 9,574 Member
    Cut down on some carbs to make room in your calorie day for nuts, seeds, cheese, yogurt, meat, seafood, eggs, bacon, leafy greens.
  • hamlet1222
    hamlet1222 Posts: 459 Member
    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.
  • stephcott22
    stephcott22 Posts: 29 Member
    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.
  • opalsqueak007
    opalsqueak007 Posts: 433 Member
    0% fat Greek yoghurt, tinned tuna, hard boiled eggs - helped me get all the fat off and the muscle on.
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    Keep protein in the 15-25 percent range, unless you are trying to get fat.....
  • stephcott22
    stephcott22 Posts: 29 Member
    0% fat Greek yoghurt, tinned tuna, hard boiled eggs - helped me get all the fat off and the muscle on.

    Thanks!!