Are you tracking your Macros?

I add protein to every meal because I have the same issue, except I just plain have a hard time hitting my protein goals every day. I add canned chicken to soups or salads at lunch (for convenience, someday I hope to bring it cooked from home to reduce processed foods), always have an egg based breakfast (either a single egg plus whites or 2 hardboiled eggs with mustard- depending on how tough my workout is!) I know chicken is boring, but I eat it most nights because it's quite lean. At least it's not hamburger! I cook it different ways every day, and sometimes splurge on a breaded version. Another great lunch or dinner option is shrimp or tuna if you like them! I enjoy a can of tuna drained, with peas or diced tomatoes and a greek vinaigrette. I don't know, something about that mixture always satisfies me!

I use low or 0% fat items so I have more control over my sources of fat. On a day when I'll eat a lot of low fat protein, I can get more fat from other items. On a day when I eat more sausage or beef, I do the opposite.

As a vegetarian, but not a vegan, I find lean dairy products the most convenient source of protein. Quark, Greek yoghurt, or Icelandic Skyr, are all products with an excellent protein-to-calories ratio. The quark I had with breakfast this morning offers 17.8 grams of protein for every 100 calories it contains!

Below is my breakfast from earlier today. It's 500 grams of quark (that's 45g protein for only 250kcal) mixed with brown rice, quinoa seeds, and a fortified syrup (high in iron). On the side are an orange and some orange juice.

1. What is your daily protein goal?
2. Are you in a caloric deficit or surplus?
3. Are you consistently hitting your calorie goal?