How do i get my protein levels up?!
pettytheftandthuggary
Posts: 5 Member
Any advice for getting your protein levels up? Having a rough time figuring that out. I can have poultry and eggs but no red meat or pork.
I feel like ive been eating so much nuts and pb. I got some tofu today that im planning to make for tomorrow.
I feel like ive been eating so much nuts and pb. I got some tofu today that im planning to make for tomorrow.
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Replies
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How much do you need and how much are you getting?1
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In addition to what you've listed: Greek yoghurt, cottage cheese, hard cheeses, dairy full stop really... tempeh, seitan, beans and legumes, and there is always protein powder (some people prefer not to drink their calories because they don't find it as filling as solid food, but I make my protein shakes with milk and find them super satiating, also, milkshake...).3
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Lentils, pinto beans, black beans, chickpeas, tofu, tempeh, soy milk, edamame, broccoli, quinoa, chia seeds, broccoli, kale, mushrooms, asparagus, hemp seeds, Swiss chard, broccoli rabe, romaine,
http://www.foodnetwork.com/recipes/ree-drummond/black-bean-burger-25933122 -
Also kefir0
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Supplement with 2 scoops of protein powder - I have a shake everyday with protein powder, yoghurt, berries and almond milk. It gives me around 25g extra protein.3
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pettytheftandthuggary wrote: »I feel like ive been eating so much nuts and pb.
They are predominately fat not protein.
Doesn't make them bad of course but does make them a high calorie option for increasing protein.
In addition to the above suggestions - do you eat fish / seafood?7 -
I use protein powder.0
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I just started to add a protein powder into my diet, it's 100 calories per scoop, I think it taste gross but doable if mixed with ice lol give me 17 more grams a day.0
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I add a decent protein powder to things. Do research and find one that's been independently tested and confirmed to match what they say is in it - some are not nearly as full of protein as they claim.
If that's too expensive powdered nonfat milk is a good substitute - find it in the baking aisle. 80 calories for 8 grams of protein. You can add it to things like any protein powder, though it may not dissolve as well.
But my favorite protein powder is 19 grams of protein/100 calories so I prefer to add that to oatmeal/smoothies/milk/whatever. It even tastes good with a fruity no-calorie drink.0 -
daisyfields79 wrote: »I just started to add a protein powder into my diet, it's 100 calories per scoop, I think it taste gross but doable if mixed with ice lol give me 17 more grams a day.
I use flavoured powder (I've tried at least a dozen flavoures so far) and blend it with milk, banana and spinach. It is EXTREMELY tasty. My yummiest meal of the day. I just had pecan pie flavour!1 -
Eggs eggs eggs! I add egg whites to pretty much anything I cook. Soups, sauces, even oatmeal. Is there a more cost effective protein boost?0
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0% fat greek yoghurt, 11% protein
arla, fage or milbona brands
can eat loads for few calories and its really nice
venison meat is only about 1.5 to 2% fat, I have replaced all my red meat with it
tastes great and can eat more to get the protein in with fewer calories than beef etc0 -
Protein powders.....casein is pretty high...have that b4 bed ....lots of egg whites hardboiled and scrambled.....i stay away from nuts and pb as they have high fat content...1
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pettytheftandthuggary wrote: »Any advice for getting your protein levels up? Having a rough time figuring that out. I can have poultry and eggs but no red meat or pork.
I feel like ive been eating so much nuts and pb. I got some tofu today that im planning to make for tomorrow.
Of all the things you mentioned, poultry is the best source of protein for the amount calories to protein. How often do you eat chicken?
What about fish?
Nuts and PB are a better source of fat than protein. Really only vegans should consider these as protein sources - they can better afford it because they are not getting calories from cheese and meat.3 -
kshama2001 wrote: »pettytheftandthuggary wrote: »Any advice for getting your protein levels up? Having a rough time figuring that out. I can have poultry and eggs but no red meat or pork.
I feel like ive been eating so much nuts and pb. I got some tofu today that im planning to make for tomorrow.
Of all the things you mentioned, poultry is the best source of protein for the amount calories to protein. How often do you eat chicken?
What about fish?
Nuts and PB are a better source of fat than protein. Really only vegans should consider these as protein sources - they can better afford it because they are not getting calories from cheese and meat.
And even for vegans, the amount of protein relative for the calories makes it hard for vegans on a deficit to use them as a major source of protein. If a vegan is trying to eat lower calorie, it's usually easier to consider these as fat.3 -
Today I have 166g of protein. I had 1 cup of egg whites, 2 whole eggs, a skyr yogurt, 150g of ground chicken, 2 scoops of protein powder. The rest came from veggies and grains/almond milk.
Most days I don't need two scoops of protein. We are going through a freak heat wave and mixing it with almond milk and ice makes me feel like I'm drinking a milkshake lol1 -
^^^^ All kinds of yes to that: Soooo helpful!2 -
gebeziseva wrote: »daisyfields79 wrote: »I just started to add a protein powder into my diet, it's 100 calories per scoop, I think it taste gross but doable if mixed with ice lol give me 17 more grams a day.
I use flavoured powder (I've tried at least a dozen flavoures so far) and blend it with milk, banana and spinach. It is EXTREMELY tasty. My yummiest meal of the day. I just had pecan pie flavour!
where on earth did you get pecan pie protein powder????0 -
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Sorry everyone! Im not getting notifications and completely spaced.
That chart is super helpful! Will use it to meal plan in the future.
Im trying to keep up my protein levels as i am breastfeeding, but also need to stay away from dairy as recommended for fatty liver. Trying to only consume "healthy fats" ie nuts/nut butter, avacado.
Looking into some bean recipes and quinoa for more non meat friendly options. Most of what i look at now a days is vegan recipes, but eggs are a good call!
I dont eat poultry very often, so this is something i will plan on upping on my next grocery trip. Turkey is on sale right now as its thanksgiving this weekend! (Canadian)
I am not sure about whether i can use protein powders, due to my liver condition. I am waiting to see my dietician (another 3 wks). Will add that to my list of questions for him lol
Thanks for all your responses!
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Oh, and i HATE fish. Lol or I'd totally be eating that more. Only seafood i can stand is breaded&deep fried calamari, and thats not an option anymore due to the whole deepfried part. Haha0
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Buy some protein powder. Sometimes you can find stuff on Amazon cheap. You can get unflavored or flavored. I get unflavored so I can add it in foods too.0
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Another user of protein powder here. It's what I have for lunch, after my gym session. Flavours and "mixability" vary a lot, so I'd suggest that it's worth reading reviews and trying a few. I love the "Natural Chocolate" flavour I have at the moment - I mix with water, and it actually feels like a treat - that alone makes it so much more a sustainable part of my diet.
Before I have had powders that weren't nearly as nice, and that makes it so much harder to stick at.0 -
I supplement with powders and bars, cause I've chosen a protein goal that I can't comfortably get through my food alone.
My biggest tip is to focus on choosing your breakfast to get in a good amount of protein.
It's easy enough to come up with ideas for lunch and dinner, but many conventional breakfast items have very little protein in.
Eggs for breakfast may well be your friend!
Also, look in to chicken sausages - I like Heck brand, but they're British so may not be of much help elsewhere.0 -
0% fat Greek Yoghurt is superb, 11 grams protein per 100g, 65 cals, so eat a 250 serving get 27g protein and 160 cals
perfect solution, I'm eating it every day. Arla, Milibona and Fage brands all good
I like the Arla version best, it is also reduced sugar0
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