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Getting enough protein

2

Replies

  • Posts: 377 Member
    FWIW I struggled initially with protein, but I found that adding hard boiled eggs, full fat greek yogurt, and tuna as snacks helped boost my counts. I also found my moods evened out when I upped my protein and I didn't have the urgent dips in my energy/hunger cues -- everything just evened out. Like you, my sugar goes high because of the fruits, but I'm kind of at the point where my doctor isn't worried about my sugars and I'm feeling a lot better generally, so I'm not going to stress it.

    I tried a protein powder in my fruit smoothies and it was really, really gross - made it very frothy and weird to the point where I couldn't injest the smoothie without gagging.
  • Posts: 27 Member
    Packerjohn wrote: »

    That's fine if you want to go with pure organic hemp. However, don't fool yourself into thinking that organic products don't get rat droppings in them during the processing/packaging process.

    So I get my protein after all.Win win.

  • Posts: 27 Member
    AnnPT77 wrote: »
    As far as I can see on a skim-through, no one recommended this thread, so I will, even though I'm late to the party:

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

    It's not vegetarian, I am, and it still helped me a bunch.

    This is awesome! Thanks so much for sharing!
  • Posts: 16,011 Member
    OP with so little to lose, 2lbs is an accident waiting to happen, of the hitting the wall variety. You really shouldn't be aiming for more than 1 lb per week. Eating so low cal is most likely part of the reason you are struggling to get protein and feeling hungry sometimes

    When I was losing, I was eating 1500 cals and getting 85 - 90g with chicken, tuna, salmon, Greek yogurt, lentils, eggs, chocolate milk, protein powder, and the smaller stuff adding up like whole grains, beans, PB, and some protein enriched convenience foods.
  • Posts: 11,751 Member

    I’d love to hear more about your veggie protein sources. I eat tons of yogurt, eggs, lentils, etc. For example, I just made Borcht, so I add Greek yogurt (instead of sour cream) for an added boost of protein.

    If you eat "tons" of those things, you'd have no issue getting 78g. My first meal is eggs with vegies and Parmesan - 1 jumbo egg, 2 jumbo egg whites and 20g cheese, plus the protein from my vegies (mushrooms give a decent amount!)... I think that meal is about 30g protein?

    Planning helps - I typically wouldn't have a vegetable soup as a meal as its hard to get protein in.
  • Posts: 27 Member

    If you eat "tons" of those things, you'd have no issue getting 78g. My first meal is eggs with vegies and Parmesan - 1 jumbo egg, 2 jumbo egg whites and 20g cheese, plus the protein from my vegies (mushrooms give a decent amount!)... I think that meal is about 30g protein?

    Planning helps - I typically wouldn't have a vegetable soup as a meal as its hard to get protein in.
    You’ve never had Borcht! Not only is it meat based but you also add sour cream :) high protein as far as soups go plus the beets and garlic are a super immune booster.
  • Posts: 27 Member
    kimny72 wrote: »
    OP with so little to lose, 2lbs is an accident waiting to happen, of the hitting the wall variety. You really shouldn't be aiming for more than 1 lb per week. Eating so low cal is most likely part of the reason you are struggling to get protein and feeling hungry sometimes

    When I was losing, I was eating 1500 cals and getting 85 - 90g with chicken, tuna, salmon, Greek yogurt, lentils, eggs, chocolate milk, protein powder, and the smaller stuff adding up like whole grains, beans, PB, and some protein enriched convenience foods.

    It seems like Little, but I’ve struggled got three years. Perhaps I was overly ambitious. Thanks for the advice.

  • Posts: 17,525 Member
    arsenic is a naturally occurring one ingredient mineral- and it's not particularly good for you- so I don't really think that's a good litmus test for what you should be eating.
  • Posts: 27 Member
    edited February 2018
    Some of these responses are kinda harsh and snarky. Just trying to get input. I’m all for sarcasm, but jeez people.
  • Posts: 11,751 Member
    You’ve never had Borcht! Not only is it meat based but you also add sour cream :) high protein as far ras soups go plus the beets and garlic are a super immune booster.


    I've had borscht plenty of times, made by different people, and there has never been meat involved!.... They may have use meat based stock, but I wouldn't say that adds a decent amount of protein
  • Posts: 27 Member


    I've had borscht plenty of times, made by different people, and there has never been meat involved!.... They may have use meat based stock, but I wouldn't say that adds a decent amount of protein

    Authentic borscht involves real broth made from chicken or beef. The meat and bones stay in the soup. That’s why it tastes so good.
  • Posts: 27 Member
    newmeadow wrote: »
    I don't know about any of this. I just love that your name is MailOrderBride. For that alone I will read everything you post.

    That’s a lot of pressure. But I’m game.
  • Posts: 17,525 Member
    And to completely derail...

    I've never even heard of borshch much less had it.
  • Posts: 5,283 Member
    It's primarily a beet soup that has hot and cold versions. There are some variations that are based on other vegetables, at least, according to Wikipedia, but the closest I've come to making one has been a 'golden borshch' with yellow beets instead of red. (Much less messy and I'm not a gourmet enough to recognize a difference in taste.)
  • Posts: 17,525 Member
    It's primarily a beet soup that has hot and cold versions. There are some variations that are based on other vegetables, at least, according to Wikipedia, but the closest I've come to making one has been a 'golden borshch' with yellow beets instead of red. (Much less messy and I'm not a gourmet enough to recognize a difference in taste.)

    interesting- I learned something new today.

    Not interested in trying it- because I don't care for beets- but least I know what it is!
  • Posts: 30 Member
    Unusually shoot for 140g at the bare minimum. I never followed myfitnesspals suggested ratio. I know what satiates me best and leaves me full of energy. I also stay away from protein shakes. I'm testing to see how far protein from food can take me albeit I'll be eating slightly less as opposed to with protein shakes.
  • Posts: 15 Member
    Try eating more beans and pulses- chickpeas have a great amount of protein, so do kidney beans. Also, add more seeds - flax and chia are great sources of protein, fibre and omega-3s. Just put them in a smoothie and you`re done. And quinoa is a complete protein. Honestly, the other day I had peanut butter on two slices of whole grain bread and it was 18 g of protein.
  • Posts: 17,525 Member
    hellobarb wrote: »
    Try eating more beans and pulses- chickpeas have a great amount of protein, so do kidney beans. Also, add more seeds - flax and chia are great sources of protein, fibre and omega-3s. Just put them in a smoothie and you`re done. And quinoa is a complete protein. Honestly, the other day I had peanut butter on two slices of whole grain bread and it was 18 g of protein.

    so does chicken.
  • Posts: 27 Member
    JoRocka wrote: »

    interesting- I learned something new today.

    Not interested in trying it- because I don't care for beets- but least I know what it is!

    Even though you’re not interested, i urge you to try it! You eat it with raw garlic and some sour cream. Amazing!! Not overly beety at all! The cold version is purely vegetarian, and more “beety”. Just cucumbers, green onion, dill and beets and kefir, perfect for summer!
  • Posts: 3,643 Member
    hellobarb wrote: »
    Try eating more beans and pulses- chickpeas have a great amount of protein, so do kidney beans. Also, add more seeds - flax and chia are great sources of protein, fibre and omega-3s. Just put them in a smoothie and you`re done. And quinoa is a complete protein. Honestly, the other day I had peanut butter on two slices of whole grain bread and it was 18 g of protein.

    Nuts and seeds easily carry one over fat goals if you aren't careful. Also, the complete protein thing has been pretty soundly debunked. What you are referring to is a relatively complete amino acid profile, but the average person who doesn't limit themselves to one type of protein food and eats a relatively balanced diet doesn't really have to worry about that as all but 7 amino acids can be synthesized by the human body and those 7 are easily found in almost all protein sources with the only limitations being certain plant based sources which are less "complete" than others in their amino profile. That said, even plant based sources are simple provided you eat from several protein sources.
  • Posts: 15 Member
    JoRocka wrote: »

    so does chicken.

    OP mentioned they eat chicken. And other meats. Offered alternatives instead of just "more chicken"
  • Posts: 679 Member
    How do you guys do it? My macros are 50% carbs, 25 fat and 25 protein. I can barely maje it it to 20% protein. I eat yogurt, lentils, tuna, chicken and meat, but cannot eat meat at every meal. I’m losing weight, but would like to get to where I need to be with macro goal set up by a nutritionist.

    I struggle with this too, and I'm vegan. I'm finding that adding nutritional yeast to food really helps a lot. I also have a couple of scoops of plant based protein powder with almond milk in the morning.

  • Posts: 4,571 Member
    I can get like 140g of protein in 1200 calories. It's not really that hard. Lean meats. Egg whites. But I go very low carb. Even with 1600-1800 calories I can get 160-170g of protein easily.
  • Posts: 2,577 Member
    protein intake has increased because research has shown that for lower caloric intake (12-1500 cal a day0 - that higher protein helps sustain muscle mass
    Yes, but some of what I'm seeing in this thread is well beyond what's actually needed for that. 150+ grams of protein for someone who has ~100-115 lbs of LBM is overkill IMO.

This discussion has been closed.