How do you get extra protein?
CherylG1983
Posts: 294 Member
So I've adjusted my macros to get more protein (40P/30C/30F). I have some ideas on how to attain that goal, but I'm looking for suggestions as well, especially for snacks!
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cherylmurray83 wrote: »So I've adjusted my macros to get more protein (40P/30C/30F). I have some ideas on how to attain that goal, but I'm looking for suggestions as well, especially for snacks!
Do you have dietary restrictions like vegetarian? Omnivores have plenty of low fat, low sugar jerky options for snacks.0 -
i love yogurt almonds protein powder and protein bars... i also make chicken everyday but ive learned different ways so that im not bored of it... also peanut butter is a great source and i have been eating oatmeal in the morning which also has a protein0
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Hummus with veggies, cottage cheese, glass of skim milk, hard-boiled egg, greek yogurt with berries, edamame, cheese, nuts, bacon or turkey jerky.
Most of these come with fat, but I don't find a lot of protein-only or almost protein-only foods that are appealing on their own, much less that fit my idea of a "snack" (maybe a slice of ham that has been trimmed of visible fat, with a squirt of mustard).0 -
Dark leafy greens like kale are also a good source of protein0
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Broccoli0
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For meals? Fish. Especially salmon. Also turkey. For snacks? Greek yogurt.0
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By adding egg whites when you cook rolled oats, and throwing in a little ricotta to my food occasionally too. Not sure if you can have these, but thought I'd share anyway.0
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One tablespoon of Great Lakes Unflavored Gelatin and one tablespoon of Organic Ville Red Miso Soup Concentrate stirred into a cup of hot water. You get 12 grams of protein for only 68 calories,0
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Lots and lots of chicken and fish. Beef is pretty fatty, even the lean cuts, so I limit beef to a meal or two per week.
Whey isolate shakes with lowfat or nonfat milk (the isolate is more expensive, but isn't so chalky and has a lot less lactose). I have one of these with about 50-60 grams of protein for breakfast every day.
Fat free greek yogurt, optionally with berries. Fage brand is expensive but tastes amazing.
Lowfat string cheese and nuts have a little protein too, but are mostly fat, so I only eat a little of these.
I eat tons of green veggies too, but most of my protein comes from chicken, whey, and nonfat greek yogurt.0 -
With 40% protein, very little fat, and a 1200 calorie allowance, you are going to struggle. Any particular reason for these goals?0
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Just eat larger portions of your current protein sources.0
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kommodevaran wrote: »With 40% protein, very little fat, and a 1200 calorie allowance, you are going to struggle. Any particular reason for these goals?
You're right, the 1200 calorie goal is probably too aggressive for a goal weight of 150 pounds. I'd probably go with 1400 or 1500. But 40% protein and 30% fat is fine. That's not even low fat. I do better with 20% of calories from fat, and that gives me more calories to spend on fibrous fruits and vegetables. Lean proteins and green veggies are the most satiating foods you can eat, per calorie:
http://nutritiondata.self.com/topics/fullness-factor
http://nutritiondata.self.com/foods-000995050050000000000.html0 -
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I use natural chicken and natural turkey white meat to get protein without additional salt. I also use beef and pork for protein. Each weekday I start with a protein shake to make good progress toward my protein goal each day. I also use eggs to get protein. Several of the vegetables I consume also offer a bit of protein.0
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kommodevaran wrote: »With 40% protein, very little fat, and a 1200 calorie allowance, you are going to struggle. Any particular reason for these goals?kommodevaran wrote: »With 40% protein, very little fat, and a 1200 calorie allowance, you are going to struggle. Any particular reason for these goals?
You're right, the 1200 calorie goal is probably too aggressive for a goal weight of 150 pounds. I'd probably go with 1400 or 1500. But 40% protein and 30% fat is fine. That's not even low fat. I do better with 20% of calories from fat, and that gives me more calories to spend on fibrous fruits and vegetables. Lean proteins and green veggies are the most satiating foods you can eat, per calorie:
http://nutritiondata.self.com/topics/fullness-factor
http://nutritiondata.self.com/foods-000995050050000000000.html
It's actually closer to 1600, the 1200 is after exercise. I will likely eat more than that now that I've increased the protein, it's just serving as a bit of a rough guide. I'm going to try to not go over 1900 before exercise though.
Thanks everyone for the suggestions! I will take these into account.0 -
I try to include protein every breakfast to jump start me on making my goal for the day. Cottage cheese/eggs are the way to go. If I'm lacking in protein and it's dinner time already, I will defrost a big ol' chicken breast for dinner, and that usually bumps me up high enough for the day.
As for snacks, try string cheese. Most lower fat string cheese are 60-70 calories and should have no carb and mostly protein. You could also try making some boiled eggs in advance and grabbing one when you need a snack.0 -
EvgeniZyntx wrote: »
Excellent chart, thanks!0 -
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