How to up protein intake without overdoing calories?
nicholelwolfe88
Posts: 23 Member
I started tracking my macros recently and am realizing that my protein intake is not up to par, even when I am consciously making an effort to eat more protein-rich foods (meats, beans, nuts, dairy, eggs, etc.) How do I up my protein intake without going overboard on calories? Anyone know of some good sources of high protein that's lower calorie?
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Replies
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Might not be the answer you want, but if I'm low on my protein for a day, I will grab a protein shake.
The one I use is 35g of protein for 150 cals. So only 10 cals doesn't come from the protein itself.
But this is not a daily thing for me, just when I see I'm not going to hit my numbers.
What is your protein goal and how close to you get to it?2 -
Tacklewasher wrote: »
What is your protein goal and how close to you get to it?
And what is your current weight (to see if your protein goal is realistic)?2 -
my diary is open if you want to take a peek - I do 130g of protein a day (calorie avg between 2000-2300)...lots of lean meat (chicken, shrimp); greek yogurt; egg whites1
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If you are eating meat choose lean meats: shrimp, tuna, chicken, lean ground/deli turkey, 90% lean ground beef, white fish, etc.
Have a protein bar or protein shake, with not many add ins. Just some almond milk and the scoop of protein.
0% greek yogurt.2 -
Part of my trouble hitting my protein goals is I'm a fussy eater. Hate eggs and any yogurt. Also find most protein bars taste like cardboard. Part of why I have a shake occasionally/0
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I supplement with a protein shake every day.0
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Oh and egg whites. Nothing wrong with the full egg but you can really save calories and get some volume out of egg whites, plus you can break up your macros and add some avocado for the fat that would have been in the egg...or bacon. Or a treat later in the day.3
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Tacklewasher wrote: »Part of my trouble hitting my protein goals is I'm a fussy eater. Hate eggs and any yogurt. Also find most protein bars taste like cardboard. Part of why I have a shake occasionally/
Your answer makes sense, then.
I do the same thing with V8. I have a hard time getting the amount of veggies I feel like I should have (at least the vitamins associated with them), so I have a low sodium V8 every day. It's the one place where I will drink calories (unless we're having tequila shots). It's just how it is.
I get a lot of my protein from Greek yogurt, which until recently, I hadn't found a type that I like at ALL. I have been having the Yoplait Greek 100 (nonfat) and the Tillamook Farmstyle Greek (2%). Both are very, very good and don't taste too "Greeky" to me.0 -
nicholelwolfe88 wrote: »I started tracking my macros recently and am realizing that my protein intake is not up to par, even when I am consciously making an effort to eat more protein-rich foods (meats, beans, nuts, dairy, eggs, etc.) How do I up my protein intake without going overboard on calories? Anyone know of some good sources of high protein that's lower calorie?
Your best option for lower calorie sources of protein are going to be lean cuts of fish, poultry, beef, pork, egg whites, etc...low/no fat Greek Yogurt is also a good source...some vegetarian sources would be tofu and seitan.
Beans are a decent source of vegetarian protein but IMO (and I eat a lot of them), they are sub-optimal as a primary source in that the amount you would have to eat to hit higher protein targets would be pretty calorie dense. I primarily view them as a good secondary choice and one of my go-to sources of quality carbohydrates and fiber. Same with nuts...I know they're marketed as this awesome protein source, but they are really a good source of healthy fat. I view most vegetarian sources such as these to be good secondary choices...of course, if you're vegetarian or vegan, you don't have much choice but to make them primary sources...but that is offset by the fact that you're not eating meat.
Also, what are your targets? Have you evaluated whether or not those targets are necessary?
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Egg whites are pretty much pure protein.1
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Premier Protein makes a shake that has 160 calories and 30 grams protein. That is a great trade but it isn't cheap. Of course all of the lean meats mentioned by bbell1985.3
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For 110 calories, I get 26g of protein from my Isopure Whey Isolate...0 carbs, fat, sugar. You can mix it with pretty much anything, from coffee to oatmeal or baked goods...even mashed potatoes.1
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nicholelwolfe88 wrote: »I started tracking my macros recently and am realizing that my protein intake is not up to par, even when I am consciously making an effort to eat more protein-rich foods (meats, beans, nuts, dairy, eggs, etc.) How do I up my protein intake without going overboard on calories? Anyone know of some good sources of high protein that's lower calorie?
Chicken breast and some fish are low calorie, and protein powder is even lower, but in order to make room for protein calories you may need to cut carb or fat calories. For me it's easier to cut calories from carbs.2 -
I'm a fussy eater and still have to hit a protein goal on 1200 calories. I add liquid egg whites to my breakfast smoothie which also has 2 other protein sources, Kefir (milk) and oatmeal. I log the milk in my coffee for a bit more. A scrambled egg with more egg whites is usually lunch, or a salad with grilled chicken. Lentils are a good source of protein along with ground turkey. I made a delicious turkey lentil vegetable stew for dinner.
And lastly, i hit my protein goal last night with a post workout protein drink. One scoop of Robins nutritional drink, chocolate (has fiber and vitamins too), one scoop of chocolate orgain vegetarian protein, and two tablespoons of pbfit powdered peanuts. This gave me over 20 g of protein, not as many calories as robin's alone by using orgain, was a little filling, and satisfied my sweet tooth. I like peanut butter cups.
Nuts themselves have too many calories for me to eat regularly. Lentils are lower calories but higher nutrition then beans, easier to cook too.0 -
Check out this thread (below) - it's gold, for questions like yours. It links to a spreadsheet that lists many, many foods, basically by protein efficiency - most protein for fewest calories. Go through it, and replace some of what you're eating now with higher-protein alternatives you personally find tasty. That way, you can gradually evolve your way of eating to include more protein, but still eat things you enjoy.
Carbs and Fats are cheap. Here's a Guide to getting your PROTEIN's worth. Fiber also...1 -
Tacklewasher wrote: »Might not be the answer you want, but if I'm low on my protein for a day, I will grab a protein shake.
The one I use is 35g of protein for 150 cals. So only 10 cals doesn't come from the protein itself.
But this is not a daily thing for me, just when I see I'm not going to hit my numbers.
What is your protein goal and how close to you get to it?
My protein goal is 166 grams which is 1g protein per pound of body weight (at the moment). I know that number will continue to change as I progress, but that's where I'm at right now. Yesterday, my protein intake tallied up to 76g with most of that coming from chicken breast, lean ground beef, string cheese, low fat deli ham, and peanut butter. I think if I learn how to substitute some carbs (like whole wheat pasta, rice, and bread) for some protein sources I'd be in good shape as my carb intake was a little higher than my goal. Amazing how carbs add up so quickly!!!! I'm a big pasta and bread lover. I've already tried substituting quinoa for brown rice, and I know zoodles and spaghetti squash are good pasta alternatives. Are there any other substitutes for starchy carbs? And calorie-wise, my goal is to stay between 1800-1900 per day because I do workout for about an hour 3-5 times per week. Plus, I hate feeling hungry and I'm afraid if I start out lower than that right off the bat, I will feel hungry all the time and...yeah, that never works IMO.0 -
eat less carbs and fat.
dead animals are an astronomically better source of protein than any fruit or veg or legume.
lean:
ham
chicken breast
turkey breast
tilapia
shrimps
cod
swai
93/7 ground beef
93/7 ground turkey
etc etc etc
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nicholelwolfe88 wrote: »Tacklewasher wrote: »Might not be the answer you want, but if I'm low on my protein for a day, I will grab a protein shake.
The one I use is 35g of protein for 150 cals. So only 10 cals doesn't come from the protein itself.
But this is not a daily thing for me, just when I see I'm not going to hit my numbers.
What is your protein goal and how close to you get to it?
My protein goal is 166 grams which is 1g protein per pound of body weight (at the moment). I know that number will continue to change as I progress, but that's where I'm at right now. Yesterday, my protein intake tallied up to 76g with most of that coming from chicken breast, lean ground beef, string cheese, low fat deli ham, and peanut butter. I think if I learn how to substitute some carbs (like whole wheat pasta, rice, and bread) for some protein sources I'd be in good shape as my carb intake was a little higher than my goal. Amazing how carbs add up so quickly!!!! I'm a big pasta and bread lover. I've already tried substituting quinoa for brown rice, and I know zoodles and spaghetti squash are good pasta alternatives. Are there any other substitutes for starchy carbs? And calorie-wise, my goal is to stay between 1800-1900 per day because I do workout for about an hour 3-5 times per week. Plus, I hate feeling hungry and I'm afraid if I start out lower than that right off the bat, I will feel hungry all the time and...yeah, that never works IMO.
You could shoot for more like .8g per pound of body weight first and be fine.
So...tip for weight loss and protein goal in general. Base your meals around your protein first, not your carb. Pick your meat, pick your vegetables..and then double the amount of vegetables you would normally eat
You can get a ton of volume if you cut out the pasta/grain source completely, though of course you don't HAVE to. If I want to keep a carb source like a rigatoni I make one serving and have it in a salad (literally a whole bag of lettuce), that way I have a nice big meal. The meal is based around the protein and the vegetable. 2 -
If you are eating meat choose lean meats: shrimp, tuna, chicken, lean ground/deli turkey, 90% lean ground beef, white fish, etc.
Have a protein bar or protein shake, with not many add ins. Just some almond milk and the scoop of protein.
0% greek yogurt.
Other than Muscle Milk (which is so yummy! but I hear has a lot of additives...???) I haven't found a protein powder that I like on it's own. I'm a fan of making power smoothies (haven't had protein powder to add in yet...any suggestions???) post-workout which consist of berries, banana, spinach, chia seeds, almond or coconut milk (and right now I throw in peanut butter for some protein).0 -
nicholelwolfe88 wrote: »Tacklewasher wrote: »Might not be the answer you want, but if I'm low on my protein for a day, I will grab a protein shake.
The one I use is 35g of protein for 150 cals. So only 10 cals doesn't come from the protein itself.
But this is not a daily thing for me, just when I see I'm not going to hit my numbers.
What is your protein goal and how close to you get to it?
My protein goal is 166 grams which is 1g protein per pound of body weight (at the moment). I know that number will continue to change as I progress, but that's where I'm at right now. Yesterday, my protein intake tallied up to 76g with most of that coming from chicken breast, lean ground beef, string cheese, low fat deli ham, and peanut butter. I think if I learn how to substitute some carbs (like whole wheat pasta, rice, and bread) for some protein sources I'd be in good shape as my carb intake was a little higher than my goal. Amazing how carbs add up so quickly!!!! I'm a big pasta and bread lover. I've already tried substituting quinoa for brown rice, and I know zoodles and spaghetti squash are good pasta alternatives. Are there any other substitutes for starchy carbs? And calorie-wise, my goal is to stay between 1800-1900 per day because I do workout for about an hour 3-5 times per week. Plus, I hate feeling hungry and I'm afraid if I start out lower than that right off the bat, I will feel hungry all the time and...yeah, that never works IMO.
IMO, 1 gram per Lb of body weight is excessive. More than about 1 gram per Lb of LBM and you're not really getting a whole lot of benefit and just making expensive glucose. I generally shoot for around 0.6 - 0.8 grams per Lb of body weight...I'm usually on the lower end in maintenance and higher end in a cut with 0.8 grams per Lb of body weight being very close to 1 gram per Lb of my LBM...certainly good enough.
This link sums up much of what I think about protein needs. I'm not a strength athlete, so outside of being on a cut, 1 gram per Lb of LBM is still excessive for me...
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
I know super high protein is just all the rage at the moment, but it's not really necessary...and it's really expensive.1 -
nicholelwolfe88 wrote: »Tacklewasher wrote: »Might not be the answer you want, but if I'm low on my protein for a day, I will grab a protein shake.
The one I use is 35g of protein for 150 cals. So only 10 cals doesn't come from the protein itself.
But this is not a daily thing for me, just when I see I'm not going to hit my numbers.
What is your protein goal and how close to you get to it?
My protein goal is 166 grams which is 1g protein per pound of body weight (at the moment). I know that number will continue to change as I progress, but that's where I'm at right now. Yesterday, my protein intake tallied up to 76g with most of that coming from chicken breast, lean ground beef, string cheese, low fat deli ham, and peanut butter. I think if I learn how to substitute some carbs (like whole wheat pasta, rice, and bread) for some protein sources I'd be in good shape as my carb intake was a little higher than my goal. Amazing how carbs add up so quickly!!!! I'm a big pasta and bread lover. I've already tried substituting quinoa for brown rice, and I know zoodles and spaghetti squash are good pasta alternatives. Are there any other substitutes for starchy carbs? And calorie-wise, my goal is to stay between 1800-1900 per day because I do workout for about an hour 3-5 times per week. Plus, I hate feeling hungry and I'm afraid if I start out lower than that right off the bat, I will feel hungry all the time and...yeah, that never works IMO.
You don't really need protein to maintain body fat, only to maintain lean tissue. So protein goal can be based on lean body mass (LBM), or some estimating formula to approximate that. It shouldn't need to be a lot bigger when at a higher weight, as one's lean mass isn't changing that much.
I'm a person who thinks we need substantially more than the USDA/WHO recommended amounts of protein when we're in calorie deficit, when we do regular vigorous exercise that will require muscle repair, and as we age. So, during weight loss, I tried for 0.6-0.8g per pound of goal weight, a conservative estimator for 1g/pound of LBM.
There's nothing wrong with a healthy person getting more protein than the body requires, but if it's a struggle to get that much, a bit less might be OK in your case. I've seen quite a few sites (especially those whose target audience is mainly fit people) just give goals in terms of "body weight" (or LBM), but I think that's because they assume their readers are already fairly lean.0 -
nicholelwolfe88 wrote: »If you are eating meat choose lean meats: shrimp, tuna, chicken, lean ground/deli turkey, 90% lean ground beef, white fish, etc.
Have a protein bar or protein shake, with not many add ins. Just some almond milk and the scoop of protein.
0% greek yogurt.
Other than Muscle Milk (which is so yummy! but I hear has a lot of additives...???) I haven't found a protein powder that I like on it's own. I'm a fan of making power smoothies (haven't had protein powder to add in yet...any suggestions???) post-workout which consist of berries, banana, spinach, chia seeds, almond or coconut milk (and right now I throw in peanut butter for some protein).
Quest protein powder and BSN syntha-6 are my favorite. Sometimes it's not about being the most yummy. Add almond milk and some stevia, or 0 calorie flavor drops from My Protein (I used toffee and peanut butter), or a few grams of berries.
Your post workout shake is fat and carbs. Peanut butter is not a GREAT protein source because it is very calorie dense and doesn't have that much protein.0 -
166 grams is way more than you need. Half of that is plenty. 76 grams sounds excellent. You don't have to replace starch - you want carbs to make up almost half of your calories, so you just adjust your portions. But don't be afraid of fat; you can reduce carbs and increase fat if you prefer the fattier (and tastier) meat and dairy, but it sounds like you'll miss grains, so stick to what works for you.nicholelwolfe88 wrote: »Tacklewasher wrote: »Might not be the answer you want, but if I'm low on my protein for a day, I will grab a protein shake.
The one I use is 35g of protein for 150 cals. So only 10 cals doesn't come from the protein itself.
But this is not a daily thing for me, just when I see I'm not going to hit my numbers.
What is your protein goal and how close to you get to it?
My protein goal is 166 grams which is 1g protein per pound of body weight (at the moment). I know that number will continue to change as I progress, but that's where I'm at right now. Yesterday, my protein intake tallied up to 76g with most of that coming from chicken breast, lean ground beef, string cheese, low fat deli ham, and peanut butter. I think if I learn how to substitute some carbs (like whole wheat pasta, rice, and bread) for some protein sources I'd be in good shape as my carb intake was a little higher than my goal. Amazing how carbs add up so quickly!!!! I'm a big pasta and bread lover. I've already tried substituting quinoa for brown rice, and I know zoodles and spaghetti squash are good pasta alternatives. Are there any other substitutes for starchy carbs? And calorie-wise, my goal is to stay between 1800-1900 per day because I do workout for about an hour 3-5 times per week. Plus, I hate feeling hungry and I'm afraid if I start out lower than that right off the bat, I will feel hungry all the time and...yeah, that never works IMO.0 -
Well, that's helpful! So, as long as I'm hitting around the 100g mark for protein I'm in good shape? Well 76g is still a bit shy of even the 0.6 mark, so...sub out some carbs for protein basically, right?1
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I agree with needing less protein, but I think about 76 would be better. I'd shoot for 130 but definitely at least .6g per pound of body weight. Take a look at your diary and see where you'd feel comfortable dropping a few carbs. It's different for everyone. I like to drop fruit and grains and keep in sugar and a dessert 0
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Whey protein mixed with unsweetened coconut milk is my go-to morning drink. Lately, have have been rocking TRUProteins Clean. Whey. 96 calories for 20 gms; 67 calories for 12 oz; about an inch of ripe banana (if you can't stand it plain) adds about 40 additional calories. (200 calories). 3 hard boiled eggs offer up 18 grams of protein and 234 calories. Here are some other ideas: http://www.bodybuilding.com/content/ultimate-list-40-high-protein-foods.html0
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Enough protein is important, but it's not one of those things that are "the more, the better" (almost nothing is). You need a lot of other nutrients too. Just for reference - I weighed more than you when I started losing weight, and I have stuck to around 70 grams. If you naturally gravitate towards a protein heavy diet - fine, if not, don't struggle to go higher than what you need. You are actually overdoing proteins.0
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I always played it safe and kept protein high, but when I was in the 160s I didn't match a gram per lb of weight because it's just not quite necessary and harder to hit. In the 130s I try to though. It's because I am concerned about muscle mass retention and physique. I weigh 143 in my profile pic. I don't think I'd look like this if I lost a lot of muscle along the way.0
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If you are eating meat choose lean meats: shrimp, tuna, chicken, lean ground/deli turkey, 90% lean ground beef, white fish, etc.
Have a protein bar or protein shake, with not many add ins. Just some almond milk and the scoop of protein.
0% greek yogurt.Oh and egg whites. Nothing wrong with the full egg but you can really save calories and get some volume out of egg whites, plus you can break up your macros and add some avocado for the fat that would have been in the egg...or bacon. Or a treat later in the day.
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Not sure if this has been mentioned yet (quick skim reading), but you may not want to rely on nuts for protein if you're looking for lower calorie options. Nuts are better for your fat macro.
Go for lower fat/no fat dairy, protein bars, quark, lean meat, jerky, seafood, canned tuna.1
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