Protein, hard to reach daily goal
flippy1234
Posts: 686 Member
Hi there,
I am having the hardest time getting enough protein each day. I always fall short of my goal when I am at or under calorie limit. I eat protein at every meal and for every snack. Any suggestions of how to get more without adding too many calories???
I am having the hardest time getting enough protein each day. I always fall short of my goal when I am at or under calorie limit. I eat protein at every meal and for every snack. Any suggestions of how to get more without adding too many calories???
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Replies
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What are you eating?
You can google "high protein foods."
Are you logging everything? Just have larger portions of whatever protein you're already eating. For me, I pre-plan my food/meals so I know I'll get enough. It just takes practice.1 -
I drink a protein shake and that with all the other things I eat, I never have a problem getting plenty of protein. If you don't want to do that, just incorporate higher portions of the things that have protein. Eat more meat, greek yogurt, cottage cheese, eggs..1
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First what is your protein goal and your weight?
Lower calorie protein sources will be lean meats, lean fish, seafood, low fat Greek yogurt and cottage cheese, egg whites, tofu, edemame, protein powder. You can always up the portions of your protein sources at each meal and snack.
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It's even harder to give advice without any specifics.
Are your targets set properly - what's your protein goal, and your calorie goal? What's your height and weight?
Are you a vegan, or do you have any food allergies or aversions?2 -
First what is your protein goal and your weight?
Lower calorie protein sources will be lean meats, lean fish, seafood, low fat Greek yogurt and cottage cheese, egg whites, tofu, edemame, protein powder. You can always up the portions of your protein sources at each meal and snack.kommodevaran wrote: »It's even harder to give advice without any specifics.
Are your targets set properly - what's your protein goal, and your calorie goal? What's your height and weight?
Are you a vegan, or do you have any food allergies or aversions?
I am 5'4'' and about 130lbs. I am 54 years old. I work out hard, doing weights, kickboxing...I am not a vegan. I have set my protein goal to 120. I am trying to lose fat while adding muscle/definition. I eat lots of chicken, eggs, brown rice, cottage cheese, greek yogurt, etc...I do have a protein shake after my workouts. I still cannot seem to reach my protein goal. I run out of calories....0 -
flippy1234 wrote: »First what is your protein goal and your weight?
Lower calorie protein sources will be lean meats, lean fish, seafood, low fat Greek yogurt and cottage cheese, egg whites, tofu, edemame, protein powder. You can always up the portions of your protein sources at each meal and snack.kommodevaran wrote: »It's even harder to give advice without any specifics.
Are your targets set properly - what's your protein goal, and your calorie goal? What's your height and weight?
Are you a vegan, or do you have any food allergies or aversions?
I am 5'4'' and about 130lbs. I am 54 years old. I work out hard, doing weights, kickboxing...I am not a vegan. I have set my protein goal to 120. I am trying to lose fat while adding muscle/definition. I eat lots of chicken, eggs, brown rice, cottage cheese, greek yogurt, etc...I do have a protein shake after my workouts. I still cannot seem to reach my protein goal. I run out of calories....
How many grams of fat are you eating every day? Lowering your fat consumption with create the most room for increased protein, although eating fewer carbs will help too. I eat a lot of lean meats, low fat greek yogurt, egg whites, etc. will all boost your protein count.0 -
How many calories are you eating?
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Why did you set your protein goal so high? And what is your calorie goal?flippy1234 wrote: »kommodevaran wrote: »It's even harder to give advice without any specifics.
Are your targets set properly - what's your protein goal, and your calorie goal? What's your height and weight?
Are you a vegan, or do you have any food allergies or aversions?
I am 5'4'' and about 130lbs. I am 54 years old. I work out hard, doing weights, kickboxing...I am not a vegan. I have set my protein goal to 120. I am trying to lose fat while adding muscle/definition. I eat lots of chicken, eggs, brown rice, cottage cheese, greek yogurt, etc...I do have a protein shake after my workouts. I still cannot seem to reach my protein goal. I run out of calories....1 -
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flippy1234 wrote: »First what is your protein goal and your weight?
Lower calorie protein sources will be lean meats, lean fish, seafood, low fat Greek yogurt and cottage cheese, egg whites, tofu, edemame, protein powder. You can always up the portions of your protein sources at each meal and snack.kommodevaran wrote: »It's even harder to give advice without any specifics.
Are your targets set properly - what's your protein goal, and your calorie goal? What's your height and weight?
Are you a vegan, or do you have any food allergies or aversions?
I am 5'4'' and about 130lbs. I am 54 years old. I work out hard, doing weights, kickboxing...I am not a vegan. I have set my protein goal to 120. I am trying to lose fat while adding muscle/definition. I eat lots of chicken, eggs, brown rice, cottage cheese, greek yogurt, etc...I do have a protein shake after my workouts. I still cannot seem to reach my protein goal. I run out of calories....
You are already at a healthy weight, so make sure your weekly loss goal isn't too aggressive, you should really be looking for 0.5lbs per week. Also remember you need to log your exercise and eat back some of those calories as well. That should increase your calorie goal and make it easier to increase your protein servings.
When I was losing, I was getting around 100g on 1500 cals, but I had to design my day's meals around protein to get there. The only thing you're missing that I also added was tuna, shrimp, beans, and lentils.
And while there's nothing wrong with a goal of 120g, it's okay if you're a little short. The prevailing wisdom is @ 0.8g per lb of goal weight, give or take.2 -
flippy1234 wrote: »First what is your protein goal and your weight?
Lower calorie protein sources will be lean meats, lean fish, seafood, low fat Greek yogurt and cottage cheese, egg whites, tofu, edemame, protein powder. You can always up the portions of your protein sources at each meal and snack.kommodevaran wrote: »It's even harder to give advice without any specifics.
Are your targets set properly - what's your protein goal, and your calorie goal? What's your height and weight?
Are you a vegan, or do you have any food allergies or aversions?
I am 5'4'' and about 130lbs. I am 54 years old. I work out hard, doing weights, kickboxing...I am not a vegan. I have set my protein goal to 120. I am trying to lose fat while adding muscle/definition. I eat lots of chicken, eggs, brown rice, cottage cheese, greek yogurt, etc...I do have a protein shake after my workouts. I still cannot seem to reach my protein goal. I run out of calories....
What are your calorie targets? 120 grams is overkill IMO...where did you get that number? More than 1 gram per Lb of LBM, while not bad, really doesn't provide any additional benefits.
This link pretty much sums up my thoughts on protein needs...
https://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/0 -
You got 1200 because you picked the most aggressive weightloss rate. You build muscle with sufficient protein and not a too large calorie deficit (or preferably a small surplus), you lose weight in a calorie deficit.flippy1234 wrote: »2 -
flippy1234 wrote: »First what is your protein goal and your weight?
Lower calorie protein sources will be lean meats, lean fish, seafood, low fat Greek yogurt and cottage cheese, egg whites, tofu, edemame, protein powder. You can always up the portions of your protein sources at each meal and snack.kommodevaran wrote: »It's even harder to give advice without any specifics.
Are your targets set properly - what's your protein goal, and your calorie goal? What's your height and weight?
Are you a vegan, or do you have any food allergies or aversions?
I am 5'4'' and about 130lbs. I am 54 years old. I work out hard, doing weights, kickboxing...I am not a vegan. I have set my protein goal to 120. I am trying to lose fat while adding muscle/definition. I eat lots of chicken, eggs, brown rice, cottage cheese, greek yogurt, etc...I do have a protein shake after my workouts. I still cannot seem to reach my protein goal. I run out of calories....
You are already at a healthy weight, so make sure your weekly loss goal isn't too aggressive, you should really be looking for 0.5lbs per week. Also remember you need to log your exercise and eat back some of those calories as well. That should increase your calorie goal and make it easier to increase your protein servings.
When I was losing, I was getting around 100g on 1500 cals, but I had to design my day's meals around protein to get there. The only thing you're missing that I also added was tuna, shrimp, beans, and lentils.
And while there's nothing wrong with a goal of 120g, it's okay if you're a little short. The prevailing wisdom is @ 0.8g per lb of goal weight, give or take.
I'm not trying to lose a lot of weight. I am trying to lose some of the flab and replace it with lean muscle. For what I am doing, I have read 1 to 1.5 grams of protein for every pound. Which mean I should actually be eating more but I am sticking to the 120. I can't even reach that.
I like what you said about the exercise calories. I usually do not eat them back.0 -
flippy1234 wrote: »flippy1234 wrote: »First what is your protein goal and your weight?
Lower calorie protein sources will be lean meats, lean fish, seafood, low fat Greek yogurt and cottage cheese, egg whites, tofu, edemame, protein powder. You can always up the portions of your protein sources at each meal and snack.kommodevaran wrote: »It's even harder to give advice without any specifics.
Are your targets set properly - what's your protein goal, and your calorie goal? What's your height and weight?
Are you a vegan, or do you have any food allergies or aversions?
I am 5'4'' and about 130lbs. I am 54 years old. I work out hard, doing weights, kickboxing...I am not a vegan. I have set my protein goal to 120. I am trying to lose fat while adding muscle/definition. I eat lots of chicken, eggs, brown rice, cottage cheese, greek yogurt, etc...I do have a protein shake after my workouts. I still cannot seem to reach my protein goal. I run out of calories....
You are already at a healthy weight, so make sure your weekly loss goal isn't too aggressive, you should really be looking for 0.5lbs per week. Also remember you need to log your exercise and eat back some of those calories as well. That should increase your calorie goal and make it easier to increase your protein servings.
When I was losing, I was getting around 100g on 1500 cals, but I had to design my day's meals around protein to get there. The only thing you're missing that I also added was tuna, shrimp, beans, and lentils.
And while there's nothing wrong with a goal of 120g, it's okay if you're a little short. The prevailing wisdom is @ 0.8g per lb of goal weight, give or take.
I'm not trying to lose a lot of weight. I am trying to lose some of the flab and replace it with lean muscle. For what I am doing, I have read 1 to 1.5 grams of protein for every pound. Which mean I should actually be eating more but I am sticking to the 120. I can't even reach that.
I like what you said about the exercise calories. I usually do not eat them back.
The less you have to lose, the slower it can come off.
Don't read too extensively on bodybuilder sites if you're not a bodybuilder. MFP's default is fine for ordinary people.
Muscles are lean (just a pet peeve of mine).1 -
flippy1234 wrote: »flippy1234 wrote: »First what is your protein goal and your weight?
Lower calorie protein sources will be lean meats, lean fish, seafood, low fat Greek yogurt and cottage cheese, egg whites, tofu, edemame, protein powder. You can always up the portions of your protein sources at each meal and snack.kommodevaran wrote: »It's even harder to give advice without any specifics.
Are your targets set properly - what's your protein goal, and your calorie goal? What's your height and weight?
Are you a vegan, or do you have any food allergies or aversions?
I am 5'4'' and about 130lbs. I am 54 years old. I work out hard, doing weights, kickboxing...I am not a vegan. I have set my protein goal to 120. I am trying to lose fat while adding muscle/definition. I eat lots of chicken, eggs, brown rice, cottage cheese, greek yogurt, etc...I do have a protein shake after my workouts. I still cannot seem to reach my protein goal. I run out of calories....
You are already at a healthy weight, so make sure your weekly loss goal isn't too aggressive, you should really be looking for 0.5lbs per week. Also remember you need to log your exercise and eat back some of those calories as well. That should increase your calorie goal and make it easier to increase your protein servings.
When I was losing, I was getting around 100g on 1500 cals, but I had to design my day's meals around protein to get there. The only thing you're missing that I also added was tuna, shrimp, beans, and lentils.
And while there's nothing wrong with a goal of 120g, it's okay if you're a little short. The prevailing wisdom is @ 0.8g per lb of goal weight, give or take.
I'm not trying to lose a lot of weight. I am trying to lose some of the flab and replace it with lean muscle. For what I am doing, I have read 1 to 1.5 grams of protein for every pound. Which mean I should actually be eating more but I am sticking to the 120. I can't even reach that.
I like what you said about the exercise calories. I usually do not eat them back.
1200 calories per day is an aggressive weight loss target, particularly as you are at a healthy weight...it also doesn't account for exercise...if you're exercising you should be eating more. You aren't going to build muscle eating 1200 calories per day. 1200 calories per day basically provides for minimum nutrition needs for women who are needing to lose weight and are sedentary...it would be difficult to max out protein or any other nutrient when your calorie target is really only providing for minimum needs to not be sick AF.
Essentially, you're training with little weight to lose, but you're eating like a small, sedentary older woman who needs to lose a hefty amount of weight. What you're trying to accomplish isn't going to happen on the diet of a small bird.
1-1.5 grams is pretty much bodybuilding bruh science IMO...over 1 gram per Lb of LBM and you're just making expensive glucose.
https://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/3 -
flippy1234 wrote: »flippy1234 wrote: »First what is your protein goal and your weight?
Lower calorie protein sources will be lean meats, lean fish, seafood, low fat Greek yogurt and cottage cheese, egg whites, tofu, edemame, protein powder. You can always up the portions of your protein sources at each meal and snack.kommodevaran wrote: »It's even harder to give advice without any specifics.
Are your targets set properly - what's your protein goal, and your calorie goal? What's your height and weight?
Are you a vegan, or do you have any food allergies or aversions?
I am 5'4'' and about 130lbs. I am 54 years old. I work out hard, doing weights, kickboxing...I am not a vegan. I have set my protein goal to 120. I am trying to lose fat while adding muscle/definition. I eat lots of chicken, eggs, brown rice, cottage cheese, greek yogurt, etc...I do have a protein shake after my workouts. I still cannot seem to reach my protein goal. I run out of calories....
You are already at a healthy weight, so make sure your weekly loss goal isn't too aggressive, you should really be looking for 0.5lbs per week. Also remember you need to log your exercise and eat back some of those calories as well. That should increase your calorie goal and make it easier to increase your protein servings.
When I was losing, I was getting around 100g on 1500 cals, but I had to design my day's meals around protein to get there. The only thing you're missing that I also added was tuna, shrimp, beans, and lentils.
And while there's nothing wrong with a goal of 120g, it's okay if you're a little short. The prevailing wisdom is @ 0.8g per lb of goal weight, give or take.
I'm not trying to lose a lot of weight. I am trying to lose some of the flab and replace it with lean muscle. For what I am doing, I have read 1 to 1.5 grams of protein for every pound. Which mean I should actually be eating more but I am sticking to the 120. I can't even reach that.
I like what you said about the exercise calories. I usually do not eat them back.
In order to do this you want to eat at maintenance or if you want to lose a bit more just a hair below. 1200 is not maintenance if you are losing. How much are you losing per week? I would increase your calorie goal. Trying to hit 120g on 1200 is difficult.5 -
Have a read of this thread-
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1
It may be worth spending 6 month doing a recomp, eating at maintenance, plus exercise calories, and seeing where that takes you.
If you still feel like you would like to lose a few lbs at the end of the 6 month, continue lifting with a small 250 cal deficit.
Drop your protein to between 0.8- 1 lbs of your LBM, and don't worry if you occasionally come up short.
Cheers, h.0 -
I used to struggle with proteins, but there are many protein options u can find that cheaper and available rich in protein for example chicken livers instead of consuming multiple protein shakes a day.
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You don't have to eat that much protein - probably only really need about 90 grams. You can reset the percentage of protein/fat/carbs to whatever you want.0
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flippy1234 wrote: »flippy1234 wrote: »First what is your protein goal and your weight?
Lower calorie protein sources will be lean meats, lean fish, seafood, low fat Greek yogurt and cottage cheese, egg whites, tofu, edemame, protein powder. You can always up the portions of your protein sources at each meal and snack.kommodevaran wrote: »It's even harder to give advice without any specifics.
Are your targets set properly - what's your protein goal, and your calorie goal? What's your height and weight?
Are you a vegan, or do you have any food allergies or aversions?
I am 5'4'' and about 130lbs. I am 54 years old. I work out hard, doing weights, kickboxing...I am not a vegan. I have set my protein goal to 120. I am trying to lose fat while adding muscle/definition. I eat lots of chicken, eggs, brown rice, cottage cheese, greek yogurt, etc...I do have a protein shake after my workouts. I still cannot seem to reach my protein goal. I run out of calories....
You are already at a healthy weight, so make sure your weekly loss goal isn't too aggressive, you should really be looking for 0.5lbs per week. Also remember you need to log your exercise and eat back some of those calories as well. That should increase your calorie goal and make it easier to increase your protein servings.
When I was losing, I was getting around 100g on 1500 cals, but I had to design my day's meals around protein to get there. The only thing you're missing that I also added was tuna, shrimp, beans, and lentils.
And while there's nothing wrong with a goal of 120g, it's okay if you're a little short. The prevailing wisdom is @ 0.8g per lb of goal weight, give or take.
I'm not trying to lose a lot of weight. I am trying to lose some of the flab and replace it with lean muscle. For what I am doing, I have read 1 to 1.5 grams of protein for every pound. Which mean I should actually be eating more but I am sticking to the 120. I can't even reach that.
I like what you said about the exercise calories. I usually do not eat them back.
MFP uses the NEAT method (Non-Exercise Activity Thermogenesis), and as such this system is designed for exercise calories to be eaten back. However, many consider the burns given by MFP to be inflated and only eat a percentage, such as 50%, back. Others, however, are able to lose weight while eating 100% of their exercise calories.
http://community.myfitnesspal.com/en/discussion/818082/exercise-calories-again-wtf/p1
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Protein shakes. I personally would not be hitting my protein goals without having one of those each day.0
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I agree (speaking as a 62 y/o, 5'5",130-some pound active woman) that 1200 calories seems over-aggressive, as does your protein goal (the latter by a little), but that's your call. I'd definitely encourage you to eat back (fuel) your exercise.
This could help with protein (it helped me hit 100g daily as a vegetarian, and it's not even tailored to vegetarians): http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also
With your goals, this might be of interest, too:
https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
(Some people do a similar thing while running a slight deficit.)2 -
Gosh, I do wish they would bring awesome back.
That was an awesome @AnnPT77, though I am not adverse to hugging you
Cheers, h.1 -
I had the identical problem. Well. That. And I was overweight. But protein was hard for me. Make sure your calorie limit is truly correct. Sometimes we underestimate our caloric needs...
I use a nutrient-dense superfood protein shake. They are not all created equal. Stay away from soy/soy isolate protein. Look for undenatured whey—it’s the highest quality of protein out there.
I stopped dieting. All I did was ADD nutrient dense food and protein to my life. And. Voilà. (Oh and since April 14, I exercise 3 times per week for 50 minutes). 😊💪🏼🌟
Me February 12, 2018....the day I started ADDING nutrient dense food and protein to my day. And August 12, 2018—6 months of adding nutrient dense food and protein to my life.
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1 pound of grilled skinless chicken breast has 147g of protein and 752 calories. 1 pound of tuna has 107g of protien and 491 cals. Do a little math and figure out calories per gram for each protein you like. If you prefer non-meat, shop around for low cal protein powder and mix into your diet. Most of the latter are in the range of 100-150 cals per 25 g of protein.0
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Protein can sometimes be a challenge for me - I'm really petite so I'm at 1100 calories to lose weight – then up to 1400-1600 for maintenance. When at maintenance I don't usually have a problem, but when I'm at eating to lose I have to have protein shakes or I simply will not get the grams I need from food without exceeding my calorie limit.0
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SweatLikeDog wrote: »1 pound of grilled skinless chicken breast has 147g of protein and 752 calories. 1 pound of tuna has 107g of protien and 491 cals. Do a little math and figure out calories per gram for each protein you like. If you prefer non-meat, shop around for low cal protein powder and mix into your diet. Most of the latter are in the range of 100-150 cals per 25 g of protein.
The spreadsheet attached to the thread I linked above (http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also) pretty much does that math for a huge number of foods, and lists them in rank order from most protein-efficient to less protein-efficient for the calories. It's a gem.2 -
As per the others, you should up your calories (maintenance ideally), lower your protein goal and lift some weight.
I'm 5,4 and I aim for 70grams a day of protein but I regularly hit 90 without even trying. I don't like protein shakes so I get mine solely from food. I eat eggs for breakfast, tuna for lunch and chicken or steak for dinner.
I'm working to 1gram per 1kg of weight, and I'm eating over that at the moment.1 -
I was at 145g a day, just dropped down to 130g
Go-to: Greek yogurt (depending on goal fat for day - Noosa, dsnnon triple oikos or chobani smooth); boathouse farms protein plus shakes (they have chocolate, vanilla, strawberry and mango); lean meats (chicken, turkey, pork - 4oz raw will net you between 20-25g); shrimp (4oz raw is 23g but high sodium); salmon on higher fat days; various cuts of steak (most 4oz will get you between 18-24g)
Incidental protein - barley, Farro, pasta - approximately 7-20g per serving0 -
Yeah, but that's not the problem. The problem, depending on how you see it, is unrealistic protein and calorie goals, both per se and in proportion of each other, or that the OP isn't a machine that you just have to shove material into, but a human with mouth and tongue and tastebuds.SweatLikeDog wrote: »1 pound of grilled skinless chicken breast has 147g of protein and 752 calories. 1 pound of tuna has 107g of protien and 491 cals. Do a little math and figure out calories per gram for each protein you like. If you prefer non-meat, shop around for low cal protein powder and mix into your diet. Most of the latter are in the range of 100-150 cals per 25 g of protein.4
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