Need more protein!!
oc_7
Posts: 5 Member
Hello. I am looking for suggestions to increase my protein intake this is always my lowest macro, I don’t come near the goal. I cannot eat nuts or eggs so please keep that in mind in your suggestions. I have been increasing my intake of cottage cheese and Greek yogurt but it’s still hard to reach the goal!
Thank you!
Thank you!
1
Replies
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Do you eat meat?1
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TavistockToad wrote: »Do you eat meat?
I do for at least one meal. Usually extra lean turkey or chicken. But to get all the protein from meat I feel like I would need to eat several servings which seems unappealing.
1 -
One small tub of quark is 25g of protein.
A quality protein shake is a very cheap and
Easy way to up protein
Or as above good old meat0 -
What is your protein goal? Protein is supposed to be the lowest number. Meat, fish, cheese, milk, beans, grains are good protein sources.1
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Cheese isn’t a great source of protein really
100g of cheese is over 400 cals to get
25g of protein and the additional 35g of fat
Makes it a sub optimal choice3 -
Fish and seafood, beans and higher protein veg like mushrooms and broccoli1
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If you're already eating as much meat and yogurt as you want, and can't eat eggs, what about fish (canned tuna is a staple for me for that reason). I also found lentils and edamame to be unexpectedly good at getting me extra protein. How many grams are you trying to get?0
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TavistockToad wrote: »Fish and seafood, beans and higher protein veg like mushrooms and broccoli
100g of broccoli is only 2.9g if protein
100g of mushrooms is only 3.1g of protein2 -
Here's a pretty good - not exhaustive, of course - list (with amounts) of sources of protein: http://community.myfitnesspal.com/en/discussion/9267892
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TavistockToad wrote: »Fish and seafood, beans and higher protein veg like mushrooms and broccoli
100g of broccoli is only 2.9g if protein
100g of mushrooms is only 3.1g of protein
All adds up
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MFP says my protein should be 70g Some of the other macros I looked up online were suggesting 100-130 online. I am finding it difficult to find high protein low calorie options as I am supposed to be eating at 1400 cals.0
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I like shrimp when I need to up my protein. It's mostly protein (in that it doesn't have fat or carbs), so it's easy to eat a few and just bump up your protein levels. I keep some in my freezer (cooked) at all times, and cocktail sauce in my fridge so I can literally thaw a few, dip them in sauce and move on.1
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MFP says my protein should be 70g Some of the other macros I looked up online were suggesting 100-130 online. I am finding it difficult to find high protein low calorie options as I am supposed to be eating at 1400 cals.
if you did say 100g, that is 400cal or 28% of your daily goal
go to's for me - chicken, pork, turkey
Greek yogurt
grains like barley and farro have protein in it
can you unlock your diary - people may be able to help you then0 -
beef jerky0
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My staple protein sources are usually low cal
Chicken breast
Venison
Lean steak
5% pork mince
Tuna
Most white fish
Prawns
Quark
Whey protein
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Non meat options
6g cup of cooked oats, 8g 1c cooked quinoa, 1c lentils 18g, 1c black beans 15g...beans!
Broccoli, Brussels, 4g in a cup, spinach 6g for 1 c cooked.3 -
Kroger up the street usually has these salmon fillets on sale for $7.99/lb. Package weighs 1¼ lbs. and has five four-ounce fillets. 80 calories and 16g protein each. Usually, eat two at a time, more than half your protein goal. I like them best alder smoked on the indoor stove-top smoker.0
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Thank you for all the suggestions, I think I just need to find a way to incorporate meat in meals where the meat is the primary ingredient, i will admit that I typically eat meat in a wrap or bun - so carbs end up being the primary portion of the meal.. perhaps some chilis or soups!0
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I have the same struggle in getting enough protein on a pescetarian diet. I recently started adding hempseed to my morning oatmeal. It has 10 grams of protein in 3 Tablespoons plus is high in omega 3. Protein shakes, although not very exciting, offer a good boost as well.2
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No need to have chili or soup. Just throw some meat in a pan with some salt and pepper. Boneless skinless chicken breast alone is delicious. Maybe even with a lil sauce to drizzle over it (low cal peanut sauce, yaaasss).0
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diannethegeek wrote: »
^^^^ That.
It was a big help to me, in getting to 100g daily as an ovo-lacto vegetarian. I ate a little less than that sometimes while losing, but rarely less than 75g on 1400 calories, usually more.
One additional tip is to look at your diary and identify foods with relatively little protein but quite a few calories. Consider reducing/replacing those with some others you enjoy that have at least a bit of protein. There are veggies with protein, snacks with protein, etc. Little bits through the day add up, to supplement your bigger protein sources.0 -
I struggle as well trying to hit 200 grams a day. Really should be closer to 225 grams. Eggs are a staple in my diet, but I also lean on chicken, turkey, steak, yograt, whey protein, and lots of fish and seafood! I go light on peanut butter and peanuts.1
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Carbs is the primary source of energy for humans, so there is no reason to change your diet if this works for you. It works for you if you feel satisfied and energetic and have no trouble sticking to your calorie goal.I typically eat meat in a wrap or bun - so carbs end up being the primary portion of the meal0 -
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TavistockToad wrote: »Do you eat meat?
I do for at least one meal. Usually extra lean turkey or chicken. But to get all the protein from meat I feel like I would need to eat several servings which seems unappealing.
If you get about half of your 70 from meat at one meal (which shouldn't be that hard if you choose lean meat, but sounds like you might be making it harder if you are always eating it in bread, maybe), you can easily get 35 g spread among other sources. Have some low fat greek yogurt or cottage cheese at another meal, have some beans or chickpeas, have a variety of veg which will provide a little, have some nuts and seeds and grains (not a big source, but it all adds up). Often the issue is having meals that have very little and trying to make it all up, so if that's your deal see if you can add some protein to those meals.
Looking at your diary should help you see how you can adjust.2 -
Potatos and rice.1
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Egg whites, fish, chicken breast.. lots of the suggestions here are going to add a lot of carbs or fat as well. If all you need to increase is protein, stuff like cheese or nuts are going to put you way over on fat.1
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RuNaRoUnDaFiEld wrote: »
NOT for some.0 -
I believe one of the best "bang for your buck" protein is shrimp - highest protein for lowest calories.
In order to hit my protein goals I still have to include a protein shake in the AM after my workouts, and even then I can struggle to get enough of it...0
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