Step up the protein

moTv8me2016 · August 2016

I am finding that never get enough protein in my diet. On a typical day I have tuna, eggs, and possibly chicken and the least, but I can never meet my protein goal...and it's not set high. Anyone have any suggestions to pack more protein into my diet? I did just invest in some whey protein powder from the vitamin shop.

RachNRoll · August 2016

I have/had the same struggles as you. For me it's very easy to get carbs but protein is hard. Even though I eat fish and meats on my main meals, and all that. But I found a solution that works for me: I bought a protein powder and I bake with it, making some kind of muffins/cake .
I do 200 gr of protein powder, 150gr almond flour, 4 eggs and 200 gr of greek yoghurt and 1tsp of baking powder. Mix everything together and put it on a lightly greased pan into the oven. This is the recipe I use for 8 servings and it's what I eat before going to the gym. It gives me 31gr protein, 2gr of carbs and 13 fat (it might change according to the exact ingredients that you use). It tastes very good, although a bit dry but you can add some chocolate chips to make it more interesting.

Sometimes I do protein icecream as well, by mixing one scoop of protein powder, a dash of almond milk, frozen strawberries (about 170 gr) and 3 or 4 spoons of greek yoghurt. But lately the "cake" has been a better fit for me because I can bring it to work and eat before going to the gym after work.
Hope it helps!

SoxyKitten · August 2016

I add protein powder into my morning porridge. Gives a delicious vanilla flavour & with berries added in its a lovely sweet treat. I also do the same with yogurts or add a scoop to smoothies

ninhogorgfan · August 2016

All the protein you need is in the food. People have plenty of problems when they skimp on carbs; ive never had a problem getting 10% protein in the day. 80% carbs is definitely fine and you will still build muscle.

ouryve · August 2016

Green lentils make a great side in place of potatoes. If you eat bread, go for brown and seedy. Green veg like broccoli are quite high in protein. And obviously, milk and some dairy substitutes are a good source. Have a few nuts instead of an apple, if you snack. It's all the little bits that add up.

CarlDuffin1 · August 2016

"Getting enough protein" is a hyped up myth; just eat food.

mcmahoj3 · August 2016

Protein powder, seafood, kangaroo (if you're in Australia). All high in protein, low in fat.

Adylia16 · August 2016

SoxyKitten wrote: »

I add protein powder into my morning porridge. Gives a delicious vanilla flavour & with berries added in its a lovely sweet treat. I also do the same with yogurts or add a scoop to smoothies

Could you name the powder you get? As a vanilla sweet tooth, it sounds delish!

futuresize8 · August 2016

I am a pescatarian who doesn't always even eat fish, so I do look for ways to eek in a little more protein, mostly because I feel better/fuller longer when I do. While it's got 200 calories, I do like the Starbuck's Doubleshot Coffee + Protein...it's got 20 grams. Because it has some carbs/sugar going on, too, I may use that as a meal replacement or most of a meal when I drink it. Cheers!

MelissaPhippsFeagins · August 2016

26 grams of protein in my breakfast this morning: Oikos Triple Zero Greek Yogurt, diced peaches, and Kind peanut butter granola.

I also use casein and whey protein powder to top myself off if I am under 130 grams for the day.

Golbat · August 2016

I use protein powder and protein shakes. I am hungry when I don't get enough protein, but I don't eat enough meat and other protein-heavy foods, so that's my solution.

berolcolour · August 2016

I add peas and beans to meals that need a small boost but if I'm really short I either have protein powder shake or biltong (I found its a bit leaner and less kcal than jerky). I also buy packs of pre-cooked and flavoured chicken or prawns to have with lunch (at work) or have yogurts as dessert (plain or with a little fruit, nuts, seeds or granola on top) if I haven't had enough protein. I try to hit above 100g a day.

Hornsby · August 2016

Egg whites.

callumwalker1995 · August 2016

Protein is so easy to eat, for me its the thing I always go over on, don't really understand how people need advice on how to get more tbh

Nyusha21 · August 2016

Eat more legumes! Easy protein without all the meat all the time. For little boosters, add milk to your tea/coffee and snack on nuts and cheese.

Wophie · August 2016

Try oats, nuts (especially almonds), nut butters, cheese, greek yogurt etc. I often have the same issue (although I am a vegetarian, so I swap meat with soy alternatives) and just research what food is high in it, and try to include those in each meal. I appreciate it is difficult when on a calorie limit too though....

xvolution · August 2016

I've been too low on my protein consumption as well [averaging at 50-75g a day]. I recently increased it by adding a half scoop of whey protein to my morning orange juice [kinda tastes like an orange creamcicle that way], then have a post-workout protein shake later on [40g protein]. As for low fat "real food" sources of protein, fish is a good one. Most of the large frozen fillets give around 15g protein each.

lemurcat12 · August 2016

Just make sure you have a decent amount of protein at each meal. I do that and I'm always over (and I aim for 100 g or more). Low fat dairy helps a lot -- cottage cheese or plain greek yogurt (I love both).