How do you get your protein?
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rshaw11
Posts: 25 Member
I hit woefully short of my protein target, every day. I'm sitting here, writing out a new grocery list and would love some suggestions on what regular people do to get their protein. Inspire me with your diet.
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Replies
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I struggle with getting enough protein while also staying within my calorie goals, so a high protein:calorie ratio is important to me. For that reason, I aim for lean and low-carb proteins. That often includes chicken, Quest bars, and protein powder/shakes. I suppose it could probably include fish too, but I live in the midwest where fish is expensive unless I'm catching it myself (and I haven't had time for that for quite awhile).0
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Interested in responses too...
There's only so much chicken I can stand in a day. I don't want to pay for expensive powders, and in my experience protien bars just taste gross. Can't stand that gritty texture some have.0 -
I am vegan and get most of my protein from huel shakes. You make them up with water.. They work a treat in providing me with a good amount of protein and are very tasty and filling..
http://huel.com/0 -
Not an exhaustive list, but a good place to start and/or get ideas.
http://community.myfitnesspal.com/en/discussion/926789/protein-sources/p10 -
I'm a vegetarian, so this may or may not help you:
-Lowfat cottage cheese
-hard boiled eggs in my salads
-protein powders (my fave is Allmax Chocolate Peanut Butter Whey Protein Isolate)
-Plain Fage greek yogurt(it's like 22g protein per cup) in lieu of sour cream or mixed with a little almond butter to dip apple slices in (or I mix berries, almonds, honey, whatever, I just don't really like sweetened yogurt)
-I eat eggs for dinner a lot. I like omelets.
-unsweetened vanilla almond milk
-black beans
-Quorn mycoprotein products
-Cheese
-Thinkthin protein bars
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Oh, also, organic mukimame (shelled edamame). I get it in the frozen food section at the grocery store. I just roast em in the oven with just a touch of coconut oil and salt and pepper. It's a good snack.0
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Eggs, beans, meat (chicken, lean pork, venison, fish, seafood mostly), cottage cheese, greek yogurt.0
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I have some eggs every day.
I have fish: Tuna/Mackerel/Salmon are the most frequent a couple of times a week.
Pork chops once a week.
Cottage cheese or greek yoghurt a few times a week.
Once twice week we eat something based on ground (minced) beef - Chilli/brugers/tacos/etc
I often make huge stews of chicken or cubed beef
We have a roast dinner every Sunday
I still eat plenty of chicken (although eating a fair bit of turkey at the moment) but I prepare it in different ways each time. Fried with a dry rub one time, then curried the next for example.
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I have had to learn to 'layer' my proteins. It's never a one & done process for me.
Yesterday I had cottage cheese, a hummus sandwich studded with shelled edemame, 7 nut butter on celery, homemade split pea soup with ham, and sunflower studded whole grain bread with brie. All contributed to my 86 grams. That was on the low side too. I average between 100-120 but I wasn't feeling great yesterday so I cut my calories to match my missed workouts better. You've got to think 'where's the protein?' at every meal & snack.0 -
Always on hand:
Ground hamburger
Eggs
Cheese
Nuts
Chicken breasts and a whole chicken
Ham
Black, red, and white beans
Garbanzo beans
Tofu
Edamame
Eaten often:
Cod
Pork chops
Steak
Experimenting with:
Buckwheat
Lupin0 -
I'm usually well above my Protein intake. Some of my staples are as follows:
Hard Boiled Eggs, Nuts, Fish, Chicken. If you are vegan/vegetarian you could do Beans, Nuts, Tofu, Seeds, Quinoa.0 -
Thanks, so much, for all of the responses. I'm adding to my list.0
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A majority (75-80%) of my protein comes from:
Chicken
Beef
Protein powder
Greek yogurt
Protein bars
Eggs0 -
Sardines in olive oil0
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Greek yogurt
Chicken
Fish
Shrimp0 -
canned tuna in water and all-whites (liquid egg whites). cheap, low(er) calorie, lots and lots of protein0
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breakfast: eggs, greek yogurt, smoothie with protein powder
lunch: leftovers from dinner, chicken breasts on salad, premade grilled chicken burgers
dinner: salmon, cod, shrimp, tuna, ground turkey, chicken thighs, beans
hefty helpings of veggies with all meals, some fruit with breakfast or snack, small portions of carbs (rice and pasta are difficult for me to control, so I limit but don't completely avoid)0 -
I don't like a lot of high-protein foods (they make me feel sluggish and sick to my stomach if I consume too much) and am a vegetarian, but I try to spread my protein intake out among:
- dairy (skim milk, string cheese, occasional full-fat cheeses, haven't had much cottage cheese or yogurt lately but I like these as well; I usually make my own yogurt from leftover milk)
- nuts and nut butters (the natural ones without sugar added) and seeds (hemp seeds and chia seeds are great but also sometimes pumpkin seeds, etc.)
- legumes (I eat lentils or beans for dinner most nights, and also things like hummus that are prepared with legumes, occasional PB2 (peanuts are legumes, not nuts...)
- eggs maybe once or twice a week (that's really all I can take)
- occasionally tofu
- occasionally Morningstar Farms fake meat products (I don't like the Quorn ones at all, Tofurkey is hit or miss for me, the Gardein roasts are good at Thanksgiving) or veggie burgers at restaurants
- protein powders (I use a small amount in smoothies most mornings, usually whey or else something vegan)
- random protein bars I receive in subscription boxes (sometimes I will eat only half, and I really don't care for the ones with uniform/homogeneous textures)
- whole grains (as well as things like quinoa, which are not actual grains)
So I am rarely getting much protein from any one food item, based on serving sizes, but with a combination of these different types of foods throughout the day, I am getting plenty.0 -
Its hard to beat a protein shake for cost/calorie/protein ratio.
Low fat greek yoghurt is fairly cost effective, Tuna, Chicken, Prawn are fairly calorie effective, but cost a lot more.
TBH, I dont really worry about it, unless I'm getting some sort of excessive muscle soreness.0
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