Protein

1bjray1
1bjray1 Posts: 2 Member
edited November 21 in Food and Nutrition
I am always short on protein even though I have some at each meal. I eat lots of nuts, 4 oz of meat, lots of fish and chicken. Eggs, spinach, broccoli, kale dark green veggies.

How can I get more protein without increasing calories. I only have 1400 to lose one pound a week.
Thanks for any ideas. Carbs and fats are my downfall.

Replies

  • astrampe
    astrampe Posts: 2,169 Member
    Premier Protein shakes from Costco.....
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    how much protein are you aiming for each day out of your 1400cal
  • Grimmerick
    Grimmerick Posts: 3,342 Member
    edited September 2017
    I have recently upped my protein to 100-140 grams a day, I supplement with protein shakes, and bars, eggs, and seafood, beans are also a good choice to add in with other protein. Quest has protein chips now too.
  • cathipa
    cathipa Posts: 2,991 Member
    What is your protein gram goal?
  • Pamshebamm181
    Pamshebamm181 Posts: 92 Member
    Protein bars and shakes.
    Egg whites.
    Jerky.

    Nuts aren't really a significant protein source.
  • rybo
    rybo Posts: 5,424 Member
    Can also try Greek yogurt, especially the 0% fat, even though the full fat version is so wonderfully yummy
  • jaci66
    jaci66 Posts: 139 Member
    Premier Protein drinks. 30 g of protein in each. 160 calories.
  • hesn92
    hesn92 Posts: 5,966 Member
    Ok so nuts have a lot of fat, calories, and not a whole lot of protein. So I would not eat those. (Unless you really like them and want to but don't eat them for protein purposes alone) I don't like it when people say nuts are a good source of protein. No they're not.
  • Nussbary
    Nussbary Posts: 34 Member
    edited September 2017
    if all you do is switch out the nuts and add 1-2 ounces more of your meat per meal you would most likely have less total calories and increase your protein macro percentage.

    But yes, protein drinks are great solutions. make sure you are reading the ingredients to get the right one for your goals. (Ex: if you are cutting calories don't get one loaded with carb and sugars)
  • Katiebear_81
    Katiebear_81 Posts: 719 Member
    You're free to check out my diary to see what I'm eating for protein. I attempt to hit 165 grams of protein per day.

    I do use one protein bar and 1 shake to take out a huge chunk of that. But otherwise I depend on things like high protein low fat yogurt, egg whites, some cheeses, canned tuna, chicken breast, and a few other things. I always check out the protein/calorie ratio to see what I can get and will compare foods that way.
  • AnnPT77
    AnnPT77 Posts: 34,598 Member
    Go to this thread (link below), which links to a spreadsheet that lists many, many foods in order by protein efficiency (most protein for fewest calories). Review your food diary, and find foods that have relatively many calories but little protein. Eat less of those, and more if some other food(s) from the spreadsheet that you enjoy, and that better meet your goals.

    http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

    People differ widely in their beliefs about protein needs. Almost anyone would agree that if you're aiming for more than 1.0-1.2g per pound of healthy goal weight, you don't need that much. Personally, i ate a minimum of 0.6-0.8g per pound of goal weight while losing weight. Some people go as low as 0.4g per pound of goal weight (I wouldn't!).

    Too many people start by trying to calculate protein needs based on a current overweight or obese body weight. That's unnecessary. Protein is needed to maintain one's lean body mass; we don't need extra for our fat mass. However, within reason, extra protein won't hurt a healthy person, as long as it doesn't drive out other essential nutrition.

    P.S. To the pedantic: Yes, I mean pounds, not kilograms, and healthy goal weight, not lean body mass (LBM). If I meant kg or LBM, the gram numbers would be different. My opinion, my arithmetic. ;)
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    1bjray1 wrote: »
    I am always short on protein even though I have some at each meal. I eat lots of nuts, 4 oz of meat, lots of fish and chicken. Eggs, spinach, broccoli, kale dark green veggies.

    How can I get more protein without increasing calories. I only have 1400 to lose one pound a week.
    Thanks for any ideas. Carbs and fats are my downfall.

    How much are you shooting for?

    The veggies you mention have a higher percentage of protein in regards to macro breakdown than other vegetables, but they don't have that many grams...they're really not good sources of protein, but good for you none the less. Nuts are a better source of fat than they are protein and a pretty costly in regards to calories as a protein source.

    You say "a lot" of fish and chicken? How much is a lot?

  • sgt1372
    sgt1372 Posts: 3,997 Member
    edited September 2017
    Isotech42 - - a bottled whey protein drink sold by The Vitamin Shoppe - - contains 42g protein and just 5g carbs & 5g fat in 190 cal; 168 of those cals is pure protein.

    This is most protein that I could find get in a single bottle/serving of any food or commercial product. Cost is about $3/bottle. I buy it by the case and drink 1-2 bottles/day in order to met my protein goal.

    It's currently on sale - buy one and get 2nd for 50% off - - a net 25% discount which reduces the cost to about $2.25/bottle. I've already bought 4 cases at this price and am planning to buy at leastc4 more b4 the sale ends at the end of Sept.
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