help getting more protein.

StelleMay · February 2016

I have recently started dieting and exercising once again. I have noticed that I'm not getting enough protein but I'm staying at or under the amount of calories I'm supposed to intake. Are there any good supplements I should think about taking?

Scamd83 · February 2016

Chicken.

JaseG86 · February 2016

Agree with Chicken and try go for any protein shake you like the taste of, but at the minute I'm all for the lightly dressed shrimps or king prawns! Can't get enough of them.
Each serving is typically 150 cals or less and usually has a good 20g of protein, with not a lot else.

Sued0nim · February 2016

Chicken
Egg White
0% Greek Yogurt
Fish
Meat
Lentils / Pulses

StelleMay · February 2016

I'll try a few protein drinks, and adding some chicken to my diet. thanks.

raymax4 · February 2016

I keep beef or turkey jerky in serving sized ziplock on standby for a high protein snack. If I'm hungry it is a easy fix.
Also what rabbitjb said

WholeFoods4Lyfe · February 2016

Any meat, eggs, beans, dairy.

I personally don't do low/reduced fat/lean anything, because I find that I lose weight the best when about 50% of my calories come from fat.

Also, try to make sure that you are eating all of your calories every day. If you are routinely eating below your calories, you run the risk of putting your body in to starvation mode. Also, if your body becomes used to eating so few calories, you will have a much harder time maintaining on a regular caloric intake.

giantwisdom · February 2016

I would advise to get all your macros, especially protein, from whole foods and not supplements. Supplements are just that: supplements to a real food diet. When you are restricting calories, you want every calorie you get to be as nutritious as possible, and that means getting it from unprocessed, real food. No protein drinks, no bars, nothing from the cupboard--go straight to the fridge for your protein (canned food is the exception).

Cheap and available sources of protein:
Any kind of meat: chicken, beef, pork, lamb, etc.
Any kind of fish (canned tuna or salmon is very convenient to have around and requires minimal to no cooking)
Eggs
Milk and dairy products (e.g. yogurt. However, stay away from cheese since it is very calorie-dense)
Legumes
Nuts (but watch portions. Like cheese, they are calorie-dense)

elivelez62 · February 2016

Halibut Steak (Fish), 6 oz. 23 g of protein.

Chenry18 · February 2016

Egg whites, chicken, fish...I do a meal shake for breakfast 2-3x a week that has 24g

bellaa_x0 · February 2016

chicken
steak
fish
jerky
greek yogurt
eggs/egg whites
beans
nuts
protein powder
protein bars
canned tuna/salmon

jwseip · February 2016

If u want something quick try pure Protein bars 19 to 21 grams of protein.
Also dannon light and fit Greek yogurt has 12 g of protein

kshama2001 · February 2016

Protein is key to my sense of fullness and not overeating. I look at the macros for every meal and snack and adjust to make sure I am getting sufficient protein in relationship to carbs. My sweet spot is about 40-45% carbs to 25-30% protein. (The rest is fat.)

For breakfast I have smoothies which include protein powder, fruits, veggies, and foods that add fiber and fat.

I have 2-4 ounces of meat at lunch and dinner, and for those on the low side, also have cheese or cottage cheese.

For snacks, I have things like fruit with cottage cheese or yogurt. Also nuts if I can afford the calories. Or a hard boiled egg and some nuts or carrots.