Getting enough protein
bbttumbleweed
Posts: 4 Member
Hi, wondering if anyone has any ideas on easy way to get 45 grams of protein a day. Diagnosed as anemic I am really trying to eat better. Have daily iron under control. Frosted mini wheats. Who knew👍
I don’t eat a lot of beef or chicken. Not vegetarian but just don’t like it. Love eggs but not as much protein as I thought there would be😔. Need protein without too much fat or calories. Any ideas. Thanks
I don’t eat a lot of beef or chicken. Not vegetarian but just don’t like it. Love eggs but not as much protein as I thought there would be😔. Need protein without too much fat or calories. Any ideas. Thanks
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Replies
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Hi--I struggled with getting enough protein too. Then I found a site that sells yummy whey protein products. It's actually a post-bariatric surgery product, but I've ordered a bunch and most everything I've ordered has been really good (not a fan of the coffee creamer). The Holy Cannoli powder is the best! And the Cafe Bella stuff you put in your morning coffee is yummy, too. The site is https://shop.bariatriceating.com/inspire-protein.html.
Hope that helps0 -
Some beef jerkys will give 15G of protein in an 80 calorie serving0
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Most Greek yogurts give you 15g protein; I get protein from stuff like Farro (60g uncooked is 42g carb and 9g protein)1
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Thanks I will look into protein powder.0
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What about seafood? A lot of seafood is very high in protein. In just a 3 oz serving, canned tuna will give you 22 grams of protein, cooked shrimp 20 grams, and cooked salmon 17.5
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For protein: protien powder egg whites, low fat dairy, fish. If I remember correctly iron in cereal is not as well absorbed. Taking it with vitamin c can help. I have a vegan protein powder that has some iron in it (Vega1 all-in-one). Molasses is also higher in iron.0
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45 grams of protein a day is a very low intake. Dieters need extra protein while losing weight.
If you like eggs, buy carton egg whites and add some to the eggs you eat when you scramble them. Egg whites have all the protein and no fat and are very low calorie.7 -
You can look into addibg some plant based protein as well. For example, legumes, nuts/ nut butters, seeds, tofu, tempeh.
I don't eat meat, and get 70-110 grams a day depending on my caloric goal for the day.2 -
Fairlife milk is slightly higher in protein per serving than regular milk. I know the 2% had 13g per cup for 120 calories. You could use that on your cereal. Tuna and jerky are really good sources, as others have mentioned. Pbfit has 8g in 2 tablespoons for 70 calories. You could mix it into Greek yogurt with some berries or a banana. Or, and I know this sounds odd, but you could put the peanut butter powder and a serving of nesquick powder into Greek yogurt. The chocolate powder is only 50 calories and does give you some vitamins and minerals. My protein shakes are usually the fairlife milk, 1 tablespoon of pbfit, whey protein, and nesquick. 315 calories with 39 grams of protein.1
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I mostly use egg whites and Greek yogurt to get my protein up. Both are pretty low calorie.1
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Check out the cool info in this thread (page 1) that has a great chart of animal and vegetable sources of protein. Surely there will be things on this list you'll like
https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also/p1 6 -
I have a monthly subscription on Amazon for EAS 100% Pure Whey Protein Powder, Vanilla, 5 LB, 30 Grams of Whey Protein Per Serving for $45. Just mix with water using a stick blender, it has a very mild flavor and is very easy to drink.0
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I have also struggled with protein.
I added Skyr yogurt (high protein, low fat, low calorie), and protein fortified cereal. I've also made an effort to make sure I have some sort of protein source in every meal (beans, and lentils are great vegi alternatives to meat). And a great addition is a glass of milk at the end of the day if you're a little short.
Also, 45g is very low. As a very minimum you should be consuming at least 1g per kg of body weight.0 -
I agree with the statements above about those 45 grams per day - think you could do with a bit more, especially since you're on the losing train and need to preserve muscle.
My go-to's, protein-wise, are:- Veggie salad (think greens, corn, tomatoes, olives etc) with 5 oz tuna - 50 g of protein
- 5 oz chicken breast (43 g protein) and 6 oz lentils (17 g protein) - 60 g protein in total
- Fresh soft cheese, low fat / Quark - 50 grams of protein and just 275 cals for 500 g / 17.5 oz
- Greek yogurt (low / 2% fat), sweetner, oats / berries and a chocolate whey serving - around 40 g protein
The link above shared by @Maxxitt is the best resource around if you need some extra inspiration.1 -
Natural Yoghurt is good...SKYR is the one I like 15g in a 100g serving...have it most days for breakfast...cottage cheese is good too...other than that - protein shakes - and my new found love - myprotein hot mocha !2
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I have also struggled with protein.
I added Skyr yogurt (high protein, low fat, low calorie), and protein fortified cereal. I've also made an effort to make sure I have some sort of protein source in every meal (beans, and lentils are great vegi alternatives to meat). And a great addition is a glass of milk at the end of the day if you're a little short.
Also, 45g is very low. As a very minimum you should be consuming at least 1g per kg of body weight.
One gram per pound of body weight is a bit much. Minimal protein needs are accurately stated in terms of lean body mass, but since determining that accurately can be an issue, a rough guide is to use IDEAL body weight.
Saying that, the minimal requirements are .6 - .8 grams per pound of that ideal weight. Lifters, aging, active, and dieting people should eat towards the higher side of that figure.
There's nothing wrong with eating extra protein, of course. I personally do because I find it filling. But for someone struggling with it, too high a goal might seem daunting.3 -
Cottage cheese (in addition to some of the other mentioned things)
Quest bars0 -
I am honestly confused. Every website I looked at told me different amounts of protein. Then when I put it in as a
goal for this app, my calorie count changed 😜 55 years old, 5’3 128 lbs. Try to eat 1,200 calories a day.0 -
one of my favorites is 1/4 cup of roasted, salted pumpkin seeds and 1/2 cup plain Greek yogurt. 31g of protein and only 350 calories. Healthy and nutritious.0
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GottaBurnEmAll wrote: »I have also struggled with protein.
I added Skyr yogurt (high protein, low fat, low calorie), and protein fortified cereal. I've also made an effort to make sure I have some sort of protein source in every meal (beans, and lentils are great vegi alternatives to meat). And a great addition is a glass of milk at the end of the day if you're a little short.
Also, 45g is very low. As a very minimum you should be consuming at least 1g per kg of body weight.
One gram per pound of body weight is a bit much. Minimal protein needs are accurately stated in terms of lean body mass, but since determining that accurately can be an issue, a rough guide is to use IDEAL body weight.
Saying that, the minimal requirements are .6 - .8 grams per pound of that ideal weight. Lifters, aging, active, and dieting people should eat towards the higher side of that figure.
There's nothing wrong with eating extra protein, of course. I personally do because I find it filling. But for someone struggling with it, too high a goal might seem daunting.
I said one gram per KILOGRAM body weight.
However I did misremember. It should be 0.8g per kg of body weight as a minimum. This is what is recommended by WHO as a bare minimum.
The figure is normally quoted as being the recommended amount of protein is 0.8-1.2g per kg of body weight, hence how I got to 1g/kg as being the median number.1 -
I have the same problem, I don’t like any source of protein 😞. I just suck it up and chug a nasty protein shake on days I’m lacking (which is most days....) they have vitamins in them too and I take my multivitamin now with iron in it. Premier protein is the most bang for my buck, 30 grams of protein, only 160 calories, smallish serving so you can chug it without tasting relatively quickly and if you get them at Costco they’re around $1 a bottle... good luck!2
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bbttumbleweed wrote: »Hi, wondering if anyone has any ideas on easy way to get 45 grams of protein a day. Diagnosed as anemic I am really trying to eat better. Have daily iron under control. Frosted mini wheats. Who knew👍
I don’t eat a lot of beef or chicken. Not vegetarian but just don’t like it. Love eggs but not as much protein as I thought there would be😔. Need protein without too much fat or calories. Any ideas. Thanks
Other meats - Turkey, Ham, etc?
Cottage Cheese - low/zero fat options available
Chickpeas
Tofu
Cheese
Protein-Enriched Milk
Fish/Shellfish
Yoghurt
Plus if you struggle with normal food, you can supplement through a whole host of protein powders/bars/snacks available.1 -
one of my favorites is 1/4 cup of roasted, salted pumpkin seeds and 1/2 cup plain Greek yogurt. 31g of protein and only 350 calories. Healthy and nutritious.
Considering 31g of protein is 124 calories lot of other stuff in there.
Probably not the best choice if looking to add protein with fewer calories. Beef jerky gives 30g protein for 160 calories.2 -
Packerjohn wrote: »one of my favorites is 1/4 cup of roasted, salted pumpkin seeds and 1/2 cup plain Greek yogurt. 31g of protein and only 350 calories. Healthy and nutritious.
Considering 31g of protein is 124 calories lot of other stuff in there.
Probably not the best choice if looking to add protein with fewer calories. Beef jerky gives 30g protein for 160 calories.
Which would be great except OP said she doesn't like Beef or Chicken7 -
GottaBurnEmAll wrote: »I have also struggled with protein.
I added Skyr yogurt (high protein, low fat, low calorie), and protein fortified cereal. I've also made an effort to make sure I have some sort of protein source in every meal (beans, and lentils are great vegi alternatives to meat). And a great addition is a glass of milk at the end of the day if you're a little short.
Also, 45g is very low. As a very minimum you should be consuming at least 1g per kg of body weight.
One gram per pound of body weight is a bit much. Minimal protein needs are accurately stated in terms of lean body mass, but since determining that accurately can be an issue, a rough guide is to use IDEAL body weight.
Saying that, the minimal requirements are .6 - .8 grams per pound of that ideal weight. Lifters, aging, active, and dieting people should eat towards the higher side of that figure.
There's nothing wrong with eating extra protein, of course. I personally do because I find it filling. But for someone struggling with it, too high a goal might seem daunting.
I said one gram per KILOGRAM body weight.
However I did misremember. It should be 0.8g per kg of body weight as a minimum. This is what is recommended by WHO as a bare minimum.
The figure is normally quoted as being the recommended amount of protein is 0.8-1.2g per kg of body weight, hence how I got to 1g/kg as being the median number.
Good grief, I was tired when reading and apologize! I totally saw lb instead of kg!3 -
GottaBurnEmAll wrote: »GottaBurnEmAll wrote: »I have also struggled with protein.
I added Skyr yogurt (high protein, low fat, low calorie), and protein fortified cereal. I've also made an effort to make sure I have some sort of protein source in every meal (beans, and lentils are great vegi alternatives to meat). And a great addition is a glass of milk at the end of the day if you're a little short.
Also, 45g is very low. As a very minimum you should be consuming at least 1g per kg of body weight.
One gram per pound of body weight is a bit much. Minimal protein needs are accurately stated in terms of lean body mass, but since determining that accurately can be an issue, a rough guide is to use IDEAL body weight.
Saying that, the minimal requirements are .6 - .8 grams per pound of that ideal weight. Lifters, aging, active, and dieting people should eat towards the higher side of that figure.
There's nothing wrong with eating extra protein, of course. I personally do because I find it filling. But for someone struggling with it, too high a goal might seem daunting.
I said one gram per KILOGRAM body weight.
However I did misremember. It should be 0.8g per kg of body weight as a minimum. This is what is recommended by WHO as a bare minimum.
The figure is normally quoted as being the recommended amount of protein is 0.8-1.2g per kg of body weight, hence how I got to 1g/kg as being the median number.
Good grief, I was tired when reading and apologize! I totally saw lb instead of kg!
I did the same thing. So, you are not the only one.2 -
Breakfast for me after a gym session - cottage cheese, protein powder, oats and chia seeds. Usually 30 to 45 grams of protein depending on how much protein powder I add.0
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I love halo top or enlightened ice cream I eat the whole pint for 240-280 calories, and 20-24g of protein!
Also greek yogurt topped with berries, or greek yogurt topped with pumpkin spread.
Feta, goat, and mozzarella cheese give you ~6-8grams for 70 calories. Nut butters can also help add up the count!
I eat 100-120g of day without eating meat or protein powders/shakes/bars mostly from the list above.0 -
I believe shrimp is the biggest "bang for your buck" in terms of protein to calories ratio. I love shrimp and seafood in general, so that's a regular go-to for me.
I cook chicken in a variety of ways, but outside of beef jerky or the occasional ground beef, don't indulge in much beef or pork.
I like the 1st Phorm protein shakes (they have a few variations to choose from, plus lots of flavors). My favorite is the Loop-D-Fruit or just Vanilla.0 -
Thank you all for the suggestions 😊2
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