Struggling to hit protein

I've been at mfp for over 3 months.
35/35/30 are my macros. I really struggle with hitting protein. My carbs are usually closer to 40%.
Breakfast: coffee with 1 milk 1 sugar and a 35 calorie yogurt
Lunch usually panera bread sandwich with soup or salad or a pita with turkey and veggies
Dinner depends but always consists of a protein.
I know the recommended protein for females is 46g and I barely hit that.
Suggestions on higher protein snacks?
I'm on 1500 calories not normally snacking unless I'm famished.

Replies

ksmommy5

This is from last week but I think my macros were a bit higher 40/30/30 if i recall.

ksmommy5

wow its so big lol

thingal12

All I can say is, eat more foods high in Protein. Personally, Yogurt, Eggs, Chicken and Cheese help me.

Some people add protein powder to their smoothies, I never tried that & don't want to.

The other day I ate a Rib Eye Steak for dinner and although it has a lot of protein, it was also very high in Fat- so be aware.

Ironandwine69

Tuna, eggs, turkey, protein bar, red meat, beans, chicken, cheese string.

AnnPT77

This is a great thread. It links to a spreadsheet that lists foods by protein efficiency, i.e., most protein for fewest calories. Find things you like on the list, and work more of them into your way of eating.

Carbs and Fats are cheap. Here's a Guide to getting your PROTEIN's worth. Fiber also...

Also, review your diary and find logged items with relatively little protein for the number of calories. Try to reduce those in favor of things that better meet your goals.

In addition to things folks have mentioned, I like protein-y snacks: Crispy chickpeas, dry-roasted soybeans, string cheese, etc.

amtyrell

Switch to Greek yogurt
Try the protein cheesecake here on mfp
How many calories are you actually eating since protein carbs nd fats are all below goal you must not be eating enough.

Tried30UserNames

Instead of a 35 calorie yogurt for breakfast, have a Greek yogurt or cottage cheese.

Ask for extra meat on the Panera sandwich or the turkey pita. Make sure there's cheese on the sandwich.

With the protein and vegetables at dinner, have some quinoa or lentils as a side dish. They are higher protein carbs.

For snacks, have some deli meat slices, hard boiled egg, cottage cheese, string cheese, some smoked oysters, etc.

Lovee_Dove7

I'm curious, do you feel satiated on 46g protein, and 1500 cals? I personally would be craving and miserable. IMO you could increase your cals by 500 easily and still lose weight.
Protein drinks are low in calories.
Nonfat greek yogurt sweetened with stevia.
Chicken or turkey could be a snack with some veggies.

ksmommy5

amtyrell wrote: »

Switch to Greek yogurt
Try the protein cheesecake here on mfp
How many calories are you actually eating since protein carbs nd fats are all below goal you must not be eating enough.

I try to net 1200 but it's usually around 1000 and yes I know this is bad. I usually end the week at 5k calories UNDER goal. Iv3 had my fitbit for 3 months. Set both at sedentary. I guess it's safe to eat more than the 50% exercise calories from my steps.

Diary is open.

ksmommy5

Lovee_Dove7 wrote: »

I'm curious, do you feel satiated on 46g protein, and 1500 cals? I personally would be craving and miserable. IMO you could increase your cals by 500 easily and still lose weight.
Protein drinks are low in calories.
Nonfat greek yogurt sweetened with stevia.
Chicken or turkey could be a snack with some veggies.

I think so. I have a heavy dinner so no need for snacking. The morning coffee keeps me satiated oddly until lunch.

I can't do Greek yogurt. I tried and it leaves a gross aftertaste.

Right now according to my libra I'm. At a 750 a day deficit.

I do have some pepperoni sticks I could eat and some cheese? 100 calorie a stick but like 12g of protein.

amtyrell

Eat more . 1000 is not enough eat things that are tasty and have fat and protein cheese is a good choice or eggs or nuts

Tried30UserNames

ksmommy5 wrote: »

Diary is open.

So, looking at a couple days of your diary, it looks like you get a good amount of protein and other nutrients at dinner, but the rest of the day is limited.

Why? Are you not hungry the rest of the day? Are you too busy to eat?

nowine4me

There are some great alternatives like beans, quinoa, nuts and seeds and nut butters. Toss some spinach into a protein shake and that will add some great nutrients as well.

atjays

It's just not possible to hit those protein goals on only 1000 calories. Ideally you should find something protein packed (30g+) to include with each meal you have. Breakfast is lacking quite a lot it looks like. When do you work out? I'd assume you'd be exhausted burning off nearly everything you eat daily in the gym. With your activity levels you should beef up breakfast and toss in a good snack to your routine. Aim for 1500-1700 calories especially on days you're hitting the gym so hard. Not only should you feel like you have way more energy, but your body isn't going to cling to every ounce of fat and/or break down muscle tissue to fuel your body. I know it's counter intuitive, but the vast majority notice the weight start to fall off when they begin eating MORE. Up your calories, add more meats to each meal

ksmommy5

Tried30UserNames wrote: »

ksmommy5 wrote: »

Diary is open.

So, looking at a couple days of your diary, it looks like you get a good amount of protein and other nutrients at dinner, but the rest of the day is limited.

Why? Are you not hungry the rest of the day? Are you too busy to eat?

The coffee keeps me fullish. A lot of it is that I'm still too scared to overeat even though I know it fits in my day.

I'm not busy at all. I have my coffee then head out your get my 8k steps before lunch. Eat lunch. Pick up kiddo from school. Housework. Dinner. Relax before his bed time. I could snack between lunch and dinner but I'd rather have a higher calorie dinner.

ksmommy5

atjays wrote: »

It's just not possible to hit those protein goals on only 1000 calories. Ideally you should find something protein packed (30g+) to include with each meal you have. Breakfast is lacking quite a lot it looks like. When do you work out? I'd assume you'd be exhausted burning off nearly everything you eat daily in the gym. With your activity levels you should beef up breakfast and toss in a good snack to your routine. Aim for 1500-1700 calories especially on days you're hitting the gym so hard. Not only should you feel like you have way more energy, but your body isn't going to cling to every ounce of fat and/or break down muscle tissue to fuel your body. I know it's counter intuitive, but the vast majority notice the weight start to fall off when they begin eating MORE. Up your calories, add more meats to each meal

No gym at all. Just fitbit. Between 8k and 10k steps 5 days a week

I'm eating 2 pepperoni sticks at 220 calories and 12g protein and 30g of cheese at 110 calories and 7g protein. 1400 in food but 800 in "exercise" calories ie fitbit. If I know I will at least get my 500 exercise cals in my 8k steps should I plan on eating a bigger lunch?

ent3rsandman

Why do you want that much protein out of curiosity? Satiety? Prevention of strength loss? Weightlifting?

I normally eat the same lineup of foods everyday to hit my protein goal, which is around 140g-175g depending on what I'm attempting to do. This lineup consists of cottage cheese, canned chicken, egg whites and/or whole eggs, greek yogurt, carbmaster milk, and if I want that extra 30g, whey protein powder. This comes out to less than 1200 calories for 175g, and less than 1000 calories for 146g.

If you want to consistently hit 197g, you're going to have to increase the servings of some of the lower calorie foods listed above. Honestly though unless you do a lot of cardio, you'll be fine just hitting .8g of protein x your bodyweight a day, that is assuming you're trying to cultivate those gainz. If you just want to lose weight then it doesn't matter what your macro goals are.

ksmommy5

ent3rsandman wrote: »

Why do you want that much protein out of curiosity? Satiety? Prevention of strength loss? Weightlifting?

I normally eat the same lineup of foods everyday to hit my protein goal, which is around 140g-175g depending on what I'm attempting to do. This lineup consists of cottage cheese, canned chicken, egg whites and/or whole eggs, greek yogurt, carbmaster milk, and if I want that extra 30g, whey protein powder. This comes out to less than 1200 calories for 175g, and less than 1000 calories for 146g.

If you want to consistently hit 197g, you're going to have to increase the servings of some of the lower calorie foods listed above. Honestly though unless you do a lot of cardio, you'll be fine just hitting .8g of protein x your bodyweight a day, that is assuming you're trying to cultivate those gainz. If you just want to lose weight then it doesn't matter what your macro goals are.

So should I lower protein macro? I just want more protein because I am not currently weightlifting or going to the gym so don't want to lose muscle mass.
Only cardio is walking.

ent3rsandman

ksmommy5 wrote: »

ent3rsandman wrote: »

Why do you want that much protein out of curiosity? Satiety? Prevention of strength loss? Weightlifting?

I normally eat the same lineup of foods everyday to hit my protein goal, which is around 140g-175g depending on what I'm attempting to do. This lineup consists of cottage cheese, canned chicken, egg whites and/or whole eggs, greek yogurt, carbmaster milk, and if I want that extra 30g, whey protein powder. This comes out to less than 1200 calories for 175g, and less than 1000 calories for 146g.

If you want to consistently hit 197g, you're going to have to increase the servings of some of the lower calorie foods listed above. Honestly though unless you do a lot of cardio, you'll be fine just hitting .8g of protein x your bodyweight a day, that is assuming you're trying to cultivate those gainz. If you just want to lose weight then it doesn't matter what your macro goals are.

So should I lower protein macro? I just want more protein because I am not currently weightlifting or going to the gym so don't want to lose muscle mass.
Only cardio is walking.

You'll be fine eating .8g-1g of protein per lb of your goal weight, unless you're close to your goal weight in which case you can just apply that to your current weight. You can lower your goals to match that requirement or you can keep them where they are now; it doesn't really matter if you go over/under on any of the other macros unless you're trying to achieve something specific!

Sp1tfire

My daily protein intake because of my lifting (and I'm a woman) is 100g+ some days. I totally feel ya it can be super hard to hit it. Peanut butter helps me in a pinch, but normally I add cottage cheese to my meals (low sodium) or a protein powder into oatmeal or milk. Halo top ice cream is also amazing for adding 24g to your day in a sweet and amazing way!

Good luck!

loulamb7

ent3rsandman wrote: »

ksmommy5 wrote: »

ent3rsandman wrote: »

Why do you want that much protein out of curiosity? Satiety? Prevention of strength loss? Weightlifting?

I normally eat the same lineup of foods everyday to hit my protein goal, which is around 140g-175g depending on what I'm attempting to do. This lineup consists of cottage cheese, canned chicken, egg whites and/or whole eggs, greek yogurt, carbmaster milk, and if I want that extra 30g, whey protein powder. This comes out to less than 1200 calories for 175g, and less than 1000 calories for 146g.

If you want to consistently hit 197g, you're going to have to increase the servings of some of the lower calorie foods listed above. Honestly though unless you do a lot of cardio, you'll be fine just hitting .8g of protein x your bodyweight a day, that is assuming you're trying to cultivate those gainz. If you just want to lose weight then it doesn't matter what your macro goals are.

So should I lower protein macro? I just want more protein because I am not currently weightlifting or going to the gym so don't want to lose muscle mass.
Only cardio is walking.

You'll be fine eating .8g-1g of protein per lb of your goal weight, unless you're close to your goal weight in which case you can just apply that to your current weight. You can lower your goals to match that requirement or you can keep them where they are now; it doesn't really matter if you go over/under on any of the other macros unless you're trying to achieve something specific!

Yes, to the above. 197g of protein seems extremely high. Use the above to determine number of protein grams. Aim for .35-.45 grams of fats per lb and the rest in carbs. Don't use percentages to calculate your macros.

MontaukGirl1973

I can't believe on that diet you are not losing weight!!!

Luna3386

ksmommy5 wrote: »

I've been at mfp for over 3 months.
35/35/30 are my macros. I really struggle with hitting protein. My carbs are usually closer to 40%.
Breakfast: coffee with 1 milk 1 sugar and a 35 calorie yogurt
Lunch usually panera bread sandwich with soup or salad or a pita with turkey and veggies
Dinner depends but always consists of a protein.
I know the recommended protein for females is 46g and I barely hit that.
Suggestions on higher protein snacks?
I'm on 1500 calories not normally snacking unless I'm famished.

ksmommy5 wrote: »

This is from last week but I think my macros were a bit higher 40/30/30 if i recall.

You are very low on fiber too. Plus with being so low in protein and fats you must not be eating nearly enough. You have to get around the fear of eating.

Maybe increasing your protein to that much is overwhelming. Maybe try an extra 10 grams of protein a day and learn consistency.

You don't like Greek yogurt? Have you tried multiple brands? Cottage cheese? Cottage cheese is extremely versatile. I like to have it plain with frozen blueberries. Or with parmesan cheese and black pepper. Or blended up with peanut butter and some chocolate chips.

Eggs, for breakfast. Easy, quick, very filling. Would be good for both of your protein and fats macros.

bbell1985

You can look at my diary. My last week I had higher calories, but today starts 1500. I got 168 grams without even trying.

ksmommy5

MontaukGirl1973 wrote: »

I can't believe on that diet you are not losing weight!!!

Oh I am. 40 lbs in 3 months. I'm just worried about losing muscle mass.

deannalfisher

ksmommy5 wrote: »

MontaukGirl1973 wrote: »

I can't believe on that diet you are not losing weight!!!

Oh I am. 40 lbs in 3 months. I'm just worried about losing muscle mass.

40lbs in 3months is approx. 3.3lbs a week - which is beyond the recommended healthy weight loss

also if you are working out, you should be eating back exercise calories (at least half) because of how MFP is designed

ksmommy5

deannalfisher wrote: »

ksmommy5 wrote: »

MontaukGirl1973 wrote: »

I can't believe on that diet you are not losing weight!!!

Oh I am. 40 lbs in 3 months. I'm just worried about losing muscle mass.

40lbs in 3months is approx. 3.3lbs a week - which is beyond the recommended healthy weight loss

also if you are working out, you should be eating back exercise calories (at least half) because of how MFP is designed

Yes but I have about 80 lbs to lose so it's not that unheard of. Now it's around 1.5 a week like it's set for.

No workouts. Just fitbit. So I guess I can safely eat most of these "exercise" calories? I'd love a bigger breakfast but I hate not having that large dinner. I tend to keep lunch and dinner 500 to 600.

avadahm

Protein was hard for me, too. If you're working out you can totally add quite a few things that will give you a boost. I like to eat cashews or almonds in the car driving from work. They're not very filling and they're easy to store there in whatever servings to add to MFP later. I used to add chocolate protein powder to my coffee because it was hard to add breakfast into my day. A protein bar isn't the end of the world if you've been low consistently- I prefer unprocessed foods though. If you're a carb lover, look for carbs that are also decent in protein (like if you make a sandwich, buy the bread that has more protein). Eggs are pretty easy and you can scramble some to add to a salad.

bbell1985

ksmommy5 wrote: »

deannalfisher wrote: »

ksmommy5 wrote: »

MontaukGirl1973 wrote: »

I can't believe on that diet you are not losing weight!!!

Oh I am. 40 lbs in 3 months. I'm just worried about losing muscle mass.

40lbs in 3months is approx. 3.3lbs a week - which is beyond the recommended healthy weight loss

also if you are working out, you should be eating back exercise calories (at least half) because of how MFP is designed

Yes but I have about 80 lbs to lose so it's not that unheard of. Now it's around 1.5 a week like it's set for.

No workouts. Just fitbit. So I guess I can safely eat most of these "exercise" calories? I'd love a bigger breakfast but I hate not having that large dinner. I tend to keep lunch and dinner 500 to 600.

If you're losing more than 2 lbs per week, eat them back. If you're losing 1.5 or 2 you can keep them the same, unless you want to feel a bit more comfortable and it would be easier to adhere to your diet if you ate a bit more (exercise calories back).

You don't want to be losing 3+ lbs per week, especially if looking to maintain muscle mass is a goal in addition to fat loss.

Choose LEAN sources of protein. I think I saw you were eating pepperoni sticks. Nothing wrong with that, but it's fatty (also nothing wrong with fat ) BUT fat has 9 calories per gram, as opposed to carbs and protein which have 4. So for a more calorie dense food, you're not getting a great bang for your buck protein wise.

Turkey, chicken, greek yogurt, cottage cheese (especially low fat), protein bars and powders, tuna (and other fishies).

It helps me to also not use bread very much. Nothing wrong with it but I gots goals. Take that sandwich and dump it on a bed of lettuce and you can add another oz of meat, or two.

deannalfisher

ksmommy5 wrote: »

deannalfisher wrote: »

ksmommy5 wrote: »

MontaukGirl1973 wrote: »

I can't believe on that diet you are not losing weight!!!

Oh I am. 40 lbs in 3 months. I'm just worried about losing muscle mass.

40lbs in 3months is approx. 3.3lbs a week - which is beyond the recommended healthy weight loss

also if you are working out, you should be eating back exercise calories (at least half) because of how MFP is designed

Yes but I have about 80 lbs to lose so it's not that unheard of. Now it's around 1.5 a week like it's set for.

No workouts. Just fitbit. So I guess I can safely eat most of these "exercise" calories? I'd love a bigger breakfast but I hate not having that large dinner. I tend to keep lunch and dinner 500 to 600.

general rule of thumb is eat back about 50% of exercise calories (since MFP does overestimate) - then adjust as needed

even with 80lbs to loose, 3+lbs a week is too much - the safe recommended is 2lbs because of the risk of losing muscle mass along with the fat