How do you meet your protein goals?
tayusuki
Posts: 194 Member
I prelog my food because I stay on track better that way. I don't have to worry about figuring out meals and if they fit into my calories.
That said, I'm finding it extremely hard to meet my protein goals! I include it with every meal and focus on high protein items (chicken, tuna, eggs, tofu, etc). However I still fall short.
My goal is 94 grams.
I've considered protein shakes but oh boy, does the powder I have taste awful. That said, how do you do it?
That said, I'm finding it extremely hard to meet my protein goals! I include it with every meal and focus on high protein items (chicken, tuna, eggs, tofu, etc). However I still fall short.
My goal is 94 grams.
I've considered protein shakes but oh boy, does the powder I have taste awful. That said, how do you do it?
2
Replies
-
Short answer: plain greek yogurt is my go to-non meat protein.
Long version: I don't chase targets. I keep carbs low and calories in check. Because I have personally set macro "targets" in MFP with 25% protein, the gram "target" is 95 per day. Looking thru Nutrition on the MFP app, my last 5 weekly averages for protein grams have been anywhere from 72 to 94. That works for me. I'm not into intense physical training for anything.
Without going into a rant regarding some of the ridiculously high protein (my opinion) suggestions I've seen, I get sufficient macro balance via eating a varied diet of meat, fish, vegetables, occasional fruit, dairy, eggs, nuts, seeds, fats/oils. Given there is rarely anything but those foods in my diary, getting a reasonable amount of protein is not difficult. Most of my protein comes from regularly eating plain Greek yogurt, fish, eggs, meat. It all balances out.
In the past, I have eaten "low cholesterol/lower fat". Given that scenario I ate a lot of egg white omelets, legumes, O fat Greek yogurt, to get a reasonable amount of protein without using protein powders or other foods I don't like.2 -
Yeah I've seen a lot of people saying I should be eating ~150g+, and I don't see how that would even be possible.
My main concern is just fueling my muscles during weight loss. But maybe I don't have to worry so much.
The protein macro is the only one is strive for. I just ignore breads and so forth too, of course.2 -
I aim for 95 g and am usually over 100, but I eat three meals and get around 30+ in all of them. I think it can be more challenging if you eat only two meals or a protein-low breakfast, and then maybe increase portions of your protein-high foods. When eating low carb I base all meals around my protein source and vegetables, so if anything it's easier for me.0
-
OP: I don't want my above post to sound like I negate the value of protein. It is essential. I've read over and over that eating protein protects/spares muscles especial during weight loss.
I eat adequate protein for my lifestyle and do some things like...squats and lunges to keep my body strong. Carrying 10-15 pounds of groceries home in my backpack, up and down the moderate hills we have locally-for a few miles, several days a week also helps regarding the big muscle issue and doing something to keep them strong.
My neighbors wonder and some marvel at the fact that I wash my own car. The number one reason to wash my car: Squats. (Stretching. Movement in general). Squat while washing the tires. Squat to pick up the hose. Squat to lay the hose down.3 -
I've recently added more canned salmon and cottage cheese to my diet which are pretty good ways of increasing protein intake.3
-
Canned salmon is really good. I like to cook an entire bag of those 4 oz frozen chicken breasts. Keep them in the fridge. You can have one of those on a salad or as a protein add-on to bacon and eggs at breakfast. My recollection is they are about 120 cal each 4 oz. breast and have about 24 (22 maybe) g of protein. Fat grams might be 3. I can't go check my diary for exact numbers w/o leaving this reply, but those numbers are close.2
-
Turkey breast - 26 grams protein per 3oz. serving only 120 calories.
I eat .8 to 1 gram per pound of lean body weight.
1 -
Chicken is my staple!! But I buy it in bulk-ish when there's sales. So I try to make it last til the next sale -- meat can get pricey.
I didn't think about getting salmon canned! It's my fav fish but pretty expensive. I'll see what I can find.
I have cottage cheese but always forget to utilize it as a source.
I appreciate the suggestions!! I do eat 3 meals usually and center it around protein. It means I have to get about 30g / meal (which depending on the source, isn't bad). I'll see if I can add some of these as sides or something to make it easier0 -
I wonder if your entries are correct. It only takes 11 ounces of chicken breast to reach your total protein goal. I can easily eat that one meal myself. A large chicken breast is probably that much by itself.
If you're even having 5 ounces at 2 meals that puts you within 10g of your goal. So any other protein you get from your third meal or by having cheese should get you there with no problem.
Is it possible your entries aren't accurate? Or are you really only eating 2-3 ounces of meat at each meal?4 -
Sunny_Bunny_ wrote: »I wonder if your entries are correct. It only takes 11 ounces of chicken breast to reach your total protein goal. I can easily eat that one meal myself.
Easy perhaps for a carnivore like yourself who eats only meat, a little cheese and some eggs.0 -
From USDA, 5 oz of chicken breast (raw, boneless, skinless) is 32 g protein. So for me 2 meals of that and I'd still need about 30 g at breakfast. (Which is not that hard, but is why I think many people may find it easier to make sure to get a decent amount at all meals.)
I suspect the difference is measuring raw vs. cooked, but I don't think 5 oz measured raw is all that small an amount.
In any case, I like chicken breast better skin on!1 -
Canned mackerel: cheaper than salmon by far, quite high in w-3s, and pretty damned delicious as well.2
-
I'm a big shake lover because it feels like I'm having a real milkshake. BodyLab Tasty Shake is good (even with water)and eBay has it cheap and Slimfast Smoothie powder is also good. If I want real food I eat scrambled canned salmon and cook a few eggs in with it. I have to watch my carbs since I'm diabetic now. So far so good. 10 pounds gone in a month and a LOT of inches.4
-
Protein fills me up! I also try not to eat too much chicken in a day because of my budget.
I eat it in a weighed 4oz increments (I buy tenderloins and they're generally 2oz a piece). At most I'll eat 8oz in a day so I don't go thru my supply too quick0 -
eating at 1500 calories and 2 meals a day I get easily around 150 grams of protein.4
-
Try different protein powder's....there are many good ones. If you can't do them just with water, add yogurt or milk or ice to alter the texture and use a mini blender like a magic bullet. I have one a day and a second when lifting weights. Also bars... adkins bars, quest bars...very easy and tasty sources of protein. Snacks for me are peanuts and beef jerkey, both very good for protein.1
-
You could try making protein fluff with your protein powder for a big snack. Theses ones have more carbs than a keto'er may like but it could be altered fairly easily. https://www.bodybuilding.com/fun/protein-fluff-3-quick-and-easy-recipes.html
I find I need to choose some lean meats if I am going to hit my protein goal. Even when I eat carnivore, I barely hit my protein if I go with regular beef or pork. Fish and seafood are my go to sources. Often canned seafood or frozen fish (I live in a land locked area).
I also add a bit of protein powder to my coffees throughout the morning. Just be careful the coffee is not too hot or whey will curdle.
0 -
For good tasting protein powders try Syntrax or Isopure. They both dissolve well and are quite tasty (in a pinch I have eaten some of the Syntrax Nectar flavors dry and enjoyed them). I buy them at Netrition.com - it's a good place to get supplements at a reasonable price.1
-
elisascats wrote: »I'm a big shake lover because it feels like I'm having a real milkshake. BodyLab Tasty Shake is good (even with water)and eBay has it cheap and Slimfast Smoothie powder is also good. If I want real food I eat scrambled canned salmon and cook a few eggs in with it. I have to watch my carbs since I'm diabetic now. So far so good. 10 pounds gone in a month and a LOT of inches.
WELCOME!
0 -
eat a fat+ meat meal atleast once in your day and you can easily make up the rest .
Like eggs/cheese( soft cheesy meat which acts like a good side) + fish/chicken/meat ( main course) .
Also When considering budget look into prices of bulk frozen fish , i usually find from where i live that tilapia has more protein for your $ than most of the other meat. Idea is to eat more protein and not more quantity of food to get that protein. Its pretty hard eating that much protein as is.1 -
Sunny_Bunny_ wrote: »I wonder if your entries are correct. It only takes 11 ounces of chicken breast to reach your total protein goal. I can easily eat that one meal myself.
Easy perhaps for a carnivore like yourself who eats only meat, a little cheese and some eggs.
That's about one large chicken breast. I generally ate that even prior to keto. Carnivore has nothing to do with it.
But it can be reached even with half that amount eaten in 2 meals.
The point was, unless OP is eating a tiny piece of chicken at each of the 3 meals mentioned, it appears the entries could be wrong.1 -
Sunny_Bunny_ wrote: »I wonder if your entries are correct. It only takes 11 ounces of chicken breast to reach your total protein goal. I can easily eat that one meal myself.
Easy perhaps for a carnivore like yourself who eats only meat, a little cheese and some eggs.
FYI -- you're coming off rather snippy toward @Sunny_Bunny_ in particular. I saw your comment in the fiber thread and now this one. Please be more mindful of your tone.1
This discussion has been closed.