Not getting enough protein
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mag5muck
Posts: 2 Member
Hi everyone! Just looking on some advice on how to up my protein intake. I eat a very healthy diet and do eat some protein (egg for breaky, chicken in wraps) but i just can't seem to ever reach my goal of 77g/day. ALSO, should mention that I'm on a meal plan at my university.
Thanks
Thanks
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Replies
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What is your protein goal? Adding some protein through a protein powder is one option that would be easy to do even while on a university meal plan.
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Vanilla whey protein powder blended with milk, almond milk, and a banana is awesome. I use EAS which you can get at Target. 25 g protein for 150 calories for the powder. Regrettably, you will likely have to use a shaker and leave out the banana if you don't have a blender.
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I mix Greek yogurt, peanut butter and chocolate protein powder. It's delicious, 490 calories and that alone is 80g~ protein
(that's 500g of yogurt, you can put that down to whatever amount)3 -
Are you vegetarian?
If not, 77g a day is a cup of eggs for breakfast, a 4 oz. Chicken breast for lunch ,and roughly the same in chicken, fish or whatever for dinner. Done and done.0 -
Protein powder, protein bars. I mix protein powder into oatmeal, smoothies, yogurt, coffee, etc. I have a chocolate one I add a few tsp of milk to and make it into a pudding that I dip fruit in lol0
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That sounds like plenty of protein, but not sure what your goals are it's possible you aren't eating enough calories which could make meeting some macro goals difficult0
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blopmiyers wrote: »I mix Greek yogurt, peanut butter and chocolate protein powder. It's delicious, 490 calories and that alone is 80g~ protein
(that's 500g of yogurt, you can put that down to whatever amount)
Ill second the greek yogurt and protien powder. I do 227grams and a scoop of protien 310 calories, 50 grams of protien.
Protien powder in general makes things easy.0 -
3 words: sardines, sardines, sardines1
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Milk, yogurt (Greek preferably), cottage cheese, beans, lean meat, eggs. If you can afford them protein powders are good supplements.0
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I try to prioritize protein in each of my meals. If I am not having something protein-heavy, I'll make up for it with protein powder -- in my cereal, in a smoothie, etc. I've recently started sneaking some into my coffee by adding collagen to it (6 g protein) and a spoonful of protein powder (another 7 grams). It all adds up! You can also snack on cheese sticks, cottage cheese, beef jerky, hard boiled eggs...0
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I use shakes, whey powder, usually isolate. It's the only way I reach my protein goals. My breakfast usually consists of bran cereal with some fruit for fiber and a 60g shake made with protein isolate. Gets me started for the day and it's right after my workout in the mornings. Gives me a jump start on the day for protein, and even if I don't have a lot of protein the rest of the day it's enough to keep my muscles happy. ;P0
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Nut butters, roast chicken strips, high-protein gelato
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Dont mean to jump in but i have the same problem and i do all the same protein shakes, oatmeal but still missing my target what else c asn i do0
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What kind of foods do they offer in the university meal plan? I've never had a meal plan but if it's standard cafeteria offerings such as sandwiches, soups, salads, perhaps a few main dishes - seek out meats to top a salad or a sandwich with some deli meats.
For in between class snacks, take some hard boiled eggs with you and eat them with some hot sauce or mustard. Cheese strings are also a nice portable snack. Cans/packets of tuna are not too expensive and can keep in your dorm room, if that's where you live.0 -
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Low fat cottage cheese. 1/2 cup has 14 grams of protein and 81 calories . I eat it everyday to hit my protein targets as well as vegan protein powder.0
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Feel free to take a look at my diary, it's open. I tend to get between 150-200g of protein a day. My diary is very repetetive as I pretty much eat the same breakfast Mon-Fri but my breakfast alone is 52g of protein. Here are some regular items for me:
- Chicken (breasts, drumsticks, whole chicken) or any lean meats!
- Eggs (hard boiled, cooked anyway, 'egg muffins'-eggs baked in cupcake tin with peppers, onions, sausage)
- Cheese (String cheese)
- Turkey Sausage, turkey pepperoni, turkey jerky
- Bear Naked Protein Granola
- Quaker Oats Protein Oatmeal
- Shrimp (HIGH protein!)
- Sliced deli meat (try to go for from the deli rather then prepackaged - Low Sodium)
- Black beans, chick peas (recipe - Black beans, chick peas, red onion, cilantro, shredded chicken, taco seasoning)
- Edamame
- Seeds (pumpkin, sunflower)
- Tuna (really any seafood)
- Powdered Peanut Butter (or regular PB in moderation)
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EmilyCowlard2016 wrote: »Low fat cottage cheese. 1/2 cup has 14 grams of protein and 81 calories . I eat it everyday to hit my protein targets as well as vegan protein powder.
I'm sure some people might like low fat more, but I had to force myself to eat it. Never again.
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