Need more protein

Morgaen73
Morgaen73 Posts: 2,817 Member
edited November 19 in Food and Nutrition
Hi :)

I'm busy with recom so sticking to my macros is important.

I need some protein ideas. I eat as much lean(ish) meat as I can without pushing up my fat intake and I already go through 1kg of protein powder in 2 weeks so thats not an option either.

Any ideas?

Thanks

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Replies

  • lynn_glenmont
    lynn_glenmont Posts: 10,098 Member
    egg whites
    non-fatty fish
    non-fat or low-fat greek yogurt
    non-fat or low-fat milk
    non-fat or low-fat cottage cheese
  • Morgaen73
    Morgaen73 Posts: 2,817 Member
    lynn_glenmont wrote: »
    egg whites
    non-fatty fish
    non-fat or low-fat greek yogurt
    non-fat or low-fat milk
    non-fat or low-fat cottage cheese

    Thank you very much :)
  • RuNaRoUnDaFiEld
    RuNaRoUnDaFiEld Posts: 5,864 Member
    Prawns
    Mussels
  • Tiikerinraidat
    Tiikerinraidat Posts: 61 Member
    Quark is one of my favorite sources of protein.
  • Morgaen73
    Morgaen73 Posts: 2,817 Member
    Tiikerinraidat wrote: »
    Quark is one of my favorite sources of protein.

    I dont think we get that in South Africa :(

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    whats your protein goal?
  • Morgaen73
    Morgaen73 Posts: 2,817 Member
    My macros are

    P 220g
    F 70g
    C 147g
  • RuNaRoUnDaFiEld
    RuNaRoUnDaFiEld Posts: 5,864 Member
    I forgot about anchovies before.

    If you're in South Africa then beans and tempeh should be easy to get hold of.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Morgaen73 wrote: »
    My macros are

    P 220g
    F 70g
    C 147g

    not convinced you need that much protein really, but as other people have said, seafood, reduced fat dairy, fat free greek yoghurt is good for protein per cal, chicken, turkey, beans
  • lynn_glenmont
    lynn_glenmont Posts: 10,098 Member
    Morgaen73 wrote: »
    Tiikerinraidat wrote: »
    Quark is one of my favorite sources of protein.

    I dont think we get that in South Africa :(

    It's just a type of fresh cheese. You probably have some type of fresh cheese available to you (e.g., cottage cheese, farmer's cheese, cheese curds, paneer, fresh chevre, yogurt cheese). Some are very mild, some are more tangy/sour.
  • Ironandwine69
    Ironandwine69 Posts: 2,432 Member
    If you can eat it( not too many people can) chicken livers are a great source of protein and iron. I started eating it as an iron source because I'm anemic, but I was surprised at how much protein it has.
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    gave you recommendations in the recomp thread

    but shrimp, pork, turkey breast, are all really lean meats with limited fat - I took a look at a couple of your days, but it was mostly beef and some chicken
  • cee134
    cee134 Posts: 33,711 Member
    Skinless chicken doesn't have much fat neither does fish. Upping either should be fine.
  • Morgaen73
    Morgaen73 Posts: 2,817 Member
    Ironandwine69 wrote: »
    If you can eat it( not too many people can) chicken livers are a great source of protein and iron. I started eating it as an iron source because I'm anemic, but I was surprised at how much protein it has.

    noooooo I dont eat any kind of entistine :(
    deannalfisher wrote: »
    gave you recommendations in the recomp thread

    but shrimp, pork, turkey breast, are all really lean meats with limited fat - I took a look at a couple of your days, but it was mostly beef and some chicken

    Thank you very much :)
    cee134 wrote: »
    Skinless chicken doesn't have much fat neither does fish. Upping either should be fine.

    Thanks :)

    I've decided to go for chicken and lentil soup for lunches. Should keep my wife happy as she wont have to eat it lol
  • hotflame216
    hotflame216 Posts: 1 Member
    I just stumbled on protein shake - Premier Protein-. It has 30 grams of protein - 160 calories - 1 grm sugar - low fat and 24 vitamins and minerals. Taste great and a quick way to add the protein if you don't have time to make a shake....And the size is 11 ozs.
  • Morgaen73
    Morgaen73 Posts: 2,817 Member
    Thank you :)

    I'll have to look at that. If it's not to pricey I'll consider importin git :)
  • Christine_72
    Christine_72 Posts: 16,049 Member
    I go through 1kg of protein powder every 2 weeks as well. The best value for money/tasting and macros protein powder I've found is Myprotein, I use the whey Isolate. The company is in England, i live in Australia and it is still way cheaper than anything i can buy here. Takes 7-8 days to get here.
  • Morgaen73
    Morgaen73 Posts: 2,817 Member
    Christine_72 wrote: »
    I go through 1kg of protein powder every 2 weeks as well. The best value for money/tasting and macros protein powder I've found is Myprotein, I use the whey Isolate. The company is in England, i live in Australia and it is still way cheaper than anything i can buy here. Takes 7-8 days to get here.

    Thanks :) I checked it out. Looks pretty good. Prices are reasonable and shipping is good too :)
  • sgt1372
    sgt1372 Posts: 3,997 Member
    edited June 2017
    TavistockToad wrote: »
    Morgaen73 wrote: »
    My macros are

    P 220g
    F 70g
    C 147g

    not convinced you need that much protein really, but as other people have said, seafood, reduced fat dairy, fat free greek yoghurt is good for protein per cal, chicken, turkey, beans


    The OP's macros are fine. They work out to about: 42%P/28%C/30%F on 2056 cals/day.

    I'm currently at 160# and 10%BF. My macros are 40%P/40%C/20%F on 2000 cals/day and I 've been in recomp & maintenance for the past 6 months.
    For protein I eat all of the usual natural food sources - meat, poultry & seafood -
    but I heavily supplement w/protein powder, drinks and bars.

    I'm currently working on the 1st of 2 5kg (11#) bags of MyProtein whey protein isolate stevia chocolate which I drink w/soymilk - - 2 scoops w/2 cups for about 50gs protein per 360 cals in the morning.

    My protein drink of choice is Isotech42 which provides 42g of whey protein isolate per month 190 cals per drink w/lunch and/or dinner. And I use Pure Protein bars which provide 20g protein per 200 cals per bar.

    I easily meet my 200g/day macro for protein using these supplements in addition to regular food sources. My ratio BTW is 1.25g/protein per # BW which is far from being extreme.
  • evergreenlake
    evergreenlake Posts: 73 Member
    Quinoa is a good source of protein and healthy carbs :) and spinach and kale have a lot of protein and other nutrients!
  • LovelyLadyLook
    LovelyLadyLook Posts: 7 Member
    You can add almond milk to your protein shakes.
  • Christine_72
    Christine_72 Posts: 16,049 Member
    Yeah, unfortunately 1g protein per 200ml of Almond wont contribute a great deal to your daily protein intake :wink:
  • lynn_glenmont
    lynn_glenmont Posts: 10,098 Member
    Morgaen73 wrote: »
    Ironandwine69 wrote: »
    If you can eat it( not too many people can) chicken livers are a great source of protein and iron. I started eating it as an iron source because I'm anemic, but I was surprised at how much protein it has.

    noooooo I dont eat any kind of entistine :(

    Well, liver is not intestine, but it's also not low-fat, so it really wouldn't suit your stated goal (more protein without pushing your fat up).
  • dalerst
    dalerst Posts: 174 Member
    Dont know how i'm managed to mix mine without this video :D
  • Spliner1969
    Spliner1969 Posts: 3,233 Member
    Try protein isolates, typically more protein, less calories. It may allow you to get more protein from your shakes which might push you closer to your goals. Beyond that most of my protein comes from turkey, chicken, lean pork. Not so much beef as it's fatty and higher calories. But I get 60-90g a day from protein isolate shakes.
  • hesn92
    hesn92 Posts: 5,966 Member
    edited June 2017
    More meat ... Hah.. Beef jerky, cottage cheese, greek yogurt, hard boiled eggs, regular cheese, milk... You could make chicken salad and eat that with crackers for a snack..
  • elliej
    elliej Posts: 466 Member
    Everyone is throwing the meats around but what you put with it makes a big difference too! Lentils – 26g protein per 100g, Black Beans – 21g per 100g, Pumpkin Seeds - 30g per 100g! Even spinach has 2.9g per 100g...
  • Morgaen73
    Morgaen73 Posts: 2,817 Member
    awesome thanks everyone :)
  • Rammer123
    Rammer123 Posts: 679 Member
    evergreenlake wrote: »
    Quinoa is a good source of protein and healthy carbs :) and spinach and kale have a lot of protein and other nutrients!

    quinoa is not a protein source.
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