Protein advice please help!!!
roselee2014
Posts: 17 Member
My calorie goal is 1,780 & I usually burn 400 just with my daily evening workouts. On the Macro scale I never reach my protein goal. Needing suggestions on high protein foods. Thank you!!!
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Replies
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What foods are you currently eating?
Good sources include:
Eggs
Any lean meat
Yogurt
Cottage cheese
Protein powder to supplement/make up the shortfall
I start most days with a couple of eggs and Greek yogurt. That'a about 25 grams of protein (depending on the yogurt) for breakfast alone.1 -
peanut butter, egg, greek yogurt and meat. If you want to keep calories low, protein shakes. Too add variety to them, mix in blender with all sorts of stuff including:
1. peanut butter
2. fruit (especially banannas, strawberries, and blue berries)
3. Greek Yogurt
4. Switch up the milk, cow, soy, and almond1 -
fish - cod, tuna or salmon
eggs
beans
yogurt, milk
lean beef
lean turkey or chicken
cheese
nuts and seeds1 -
If you open your diary, people could give you more specific advice based on what you are already eating.
However, generally speaking, and I hate saying it because it is my least favorite meat, but chicken breast is an easy option to add protein. It is basically fat and carb free. You can bake a bunch at once and add it to everything (soup, pasta, salads) or snack on it at the end of the day if you are low. Or find a low carb protein supplement that you like (powder or bar). Finding a protein product that you like can be hard, though, so try buying samples if you can.2 -
I'm vegan and I get an average of 140g protein a day, no meat, no fish, no eggs, no dairy.
How then ?
Vegan protein bars is your answer, they are essential to me personally, they take away my craving for something sweet and they are rich in protein, stick to those with the least ingredients.
Cheers.3 -
Thank you friends for all the replies it helped tremendously!!!0
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Eat Bison rather than beef if you can. It is leaner and has more protein than beef.1
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In addition to those mentioned above. Lentils, & edamame beans are great. You can also get powdered peanut butter at many stores including bulk stores that is high in protein but not fat. 2 Tbsp of this will get you 6 grams protein at only 45 calories, whereas 2 tbsp of regular peanut butter would be 8 grams protein and 200 calories.1
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Add protein powder to oats or
Scoop of Strawberry protein 1 banana..1 egg 2 egg whites..nice protein packed pancakes
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This thread links to a spreadsheet that lists foods by protein efficiency (most protein for fewest calories). It's gold. Just find foods you like on the list, and eat more of them.
Carbs and Fats are cheap. Here's a Guide to getting your PROTEIN's worth. Fiber also...1 -
You can look at my diary. When I eat 1800-2000 calories I get over 150g of protein without trying. I get about 140-150 on 1500 calories easily as well too.1
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You can look at my diary. When I eat 1800-2000 calories I get over 150g of protein without trying. I get about 140-150 on 1500 calories easily as well too.
can I ask how? I struggle with this and I do add protein powders most days, I gotta watch my fat/sat fat/cholesterol intake and I cant deal with a lot of meat/veggies.0 -
roselee2014 wrote: »My calorie goal is 1,780 & I usually burn 400 just with my daily evening workouts. On the Macro scale I never reach my protein goal. Needing suggestions on high protein foods. Thank you!!!
can you try to eat the protein it gives you before exercise? I have the same issue after exercise but sometimes on a good day can get my protein in before exercise0 -
CharlieBeansmomTracey wrote: »You can look at my diary. When I eat 1800-2000 calories I get over 150g of protein without trying. I get about 140-150 on 1500 calories easily as well too.
can I ask how? I struggle with this and I do add protein powders most days, I gotta watch my fat/sat fat/cholesterol intake and I cant deal with a lot of meat/veggies.
I get no calories from breads/grains. So I eat a protein bar, a can of tuna, a tub of fage, and 5-6 oz of meat at dinner. I had 6 servings of egg whites for a pre-dinner snack. lol. Bingbamboom
ETA: My protein is actually too high. I'm trying to bring it down because my fats are low.0 -
Protein powder. ISO Pure is really good. Tastes good, can get in zero carbs.0
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CharlieBeansmomTracey wrote: »You can look at my diary. When I eat 1800-2000 calories I get over 150g of protein without trying. I get about 140-150 on 1500 calories easily as well too.
can I ask how? I struggle with this and I do add protein powders most days, I gotta watch my fat/sat fat/cholesterol intake and I cant deal with a lot of meat/veggies.
I get no calories from breads/grains. So I eat a protein bar, a can of tuna, a tub of fage, and 5-6 oz of meat at dinner. I had 6 servings of egg whites for a pre-dinner snack. lol. Bingbamboom
ETA: My protein is actually too high. I'm trying to bring it down because my fats are low.
I rarely eat bread and grains. not a fan of tuna anymore.Im about burned out on yogurt lol. the meat I may be able to do and the egg whites. but thanks0 -
CharlieBeansmomTracey wrote: »CharlieBeansmomTracey wrote: »You can look at my diary. When I eat 1800-2000 calories I get over 150g of protein without trying. I get about 140-150 on 1500 calories easily as well too.
can I ask how? I struggle with this and I do add protein powders most days, I gotta watch my fat/sat fat/cholesterol intake and I cant deal with a lot of meat/veggies.
I get no calories from breads/grains. So I eat a protein bar, a can of tuna, a tub of fage, and 5-6 oz of meat at dinner. I had 6 servings of egg whites for a pre-dinner snack. lol. Bingbamboom
ETA: My protein is actually too high. I'm trying to bring it down because my fats are low.
I rarely eat bread and grains. not a fan of tuna anymore.Im about burned out on yogurt lol. the meat I may be able to do and the egg whites. but thanks
Egg whites go a long way. And tuna, yeah. There's only so much you can do. I mean I should probably chill with it a little. I just got back into a deficit this week and it's helpful to me.
I get burned out on food after awhile. I eat the same thing for months then switch it up. The yogurt is adding 40g of protein to my day right now lol. I eat 450 grams.0 -
CharlieBeansmomTracey wrote: »CharlieBeansmomTracey wrote: »You can look at my diary. When I eat 1800-2000 calories I get over 150g of protein without trying. I get about 140-150 on 1500 calories easily as well too.
can I ask how? I struggle with this and I do add protein powders most days, I gotta watch my fat/sat fat/cholesterol intake and I cant deal with a lot of meat/veggies.
I get no calories from breads/grains. So I eat a protein bar, a can of tuna, a tub of fage, and 5-6 oz of meat at dinner. I had 6 servings of egg whites for a pre-dinner snack. lol. Bingbamboom
ETA: My protein is actually too high. I'm trying to bring it down because my fats are low.
I rarely eat bread and grains. not a fan of tuna anymore.Im about burned out on yogurt lol. the meat I may be able to do and the egg whites. but thanks
Egg whites go a long way. And tuna, yeah. There's only so much you can do. I mean I should probably chill with it a little. I just got back into a deficit this week and it's helpful to me.
I get burned out on food after awhile. I eat the same thing for months then switch it up. The yogurt is adding 40g of protein to my day right now lol. I eat 450 grams.
wow yeah thats quite a lot. dont think you need that much lol0 -
CharlieBeansmomTracey wrote: »CharlieBeansmomTracey wrote: »CharlieBeansmomTracey wrote: »You can look at my diary. When I eat 1800-2000 calories I get over 150g of protein without trying. I get about 140-150 on 1500 calories easily as well too.
can I ask how? I struggle with this and I do add protein powders most days, I gotta watch my fat/sat fat/cholesterol intake and I cant deal with a lot of meat/veggies.
I get no calories from breads/grains. So I eat a protein bar, a can of tuna, a tub of fage, and 5-6 oz of meat at dinner. I had 6 servings of egg whites for a pre-dinner snack. lol. Bingbamboom
ETA: My protein is actually too high. I'm trying to bring it down because my fats are low.
I rarely eat bread and grains. not a fan of tuna anymore.Im about burned out on yogurt lol. the meat I may be able to do and the egg whites. but thanks
Egg whites go a long way. And tuna, yeah. There's only so much you can do. I mean I should probably chill with it a little. I just got back into a deficit this week and it's helpful to me.
I get burned out on food after awhile. I eat the same thing for months then switch it up. The yogurt is adding 40g of protein to my day right now lol. I eat 450 grams.
wow yeah thats quite a lot. dont think you need that much lol
Well I know. But I like that much.1 -
chia seeds 4 g protein per 2 tbsp. cottage cheese 13 g per half cup, quinoa 8 g per cup0
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eggs and chicken0
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