Trouble hitting protien goals
Jeepfreak81
Posts: 35 Member
Hey everyone, so both my wife and I have trouble hitting our protein goals each day. Especially her. We're trying to do some body recomp (lose fat, build muscle). I'm usually 30-60 grams short every day and she's probably 50-75 short. We eat plenty of chicken, pork, turkey, etc for dinner. We're not big fans of fish. I have a protein shake every morning (24 g). Greek yogurt for a snack later on.
Need some tips on good foods we can add to beef up our protein. We dont' eat much red meat or fish so those are mostly out. Good snacks for protein? Dont' want to add a ton of calories cause we're trying to cut fat too.
Need some tips on good foods we can add to beef up our protein. We dont' eat much red meat or fish so those are mostly out. Good snacks for protein? Dont' want to add a ton of calories cause we're trying to cut fat too.
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Replies
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Try prelogging your day to hit your protein goal?
What is your goal, is it set by MFP or have you changed it manually?1 -
What kind of goal numbers are hard to hit? Hitting protein shouldn't be a difficult task, I'm close every day and I don't go out of my way to eat a "lot" of protein.
Your wife likely doesn't need a ton of protein.
https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
Preplan.3 -
Because we're trying to build muscle, we're looking for about 1g per pound of lean body weight. For her that's around 120g and for me 180g0
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Jeepfreak81 wrote: »Because we're trying to build muscle, we're looking for about 1g per pound of lean body weight. For her that's around 120g and for me 180g
Eating at maintenance those numbers shouldn't really be a problem for meat eaters? Maybe open your diary for some help?2 -
TavistockToad wrote: »Jeepfreak81 wrote: »Because we're trying to build muscle, we're looking for about 1g per pound of lean body weight. For her that's around 120g and for me 180g
Eating at maintenance those numbers shouldn't really be a problem for meat eaters? Maybe open your diary for some help?
I would except I'm just getting back into logging, so it won't be much help yet.0 -
So have a protein source with every meal - eggs, dairy, lean protein like chicken and turkey. As long as you aren't eating in a deficit those numbers should work. Are you adding in exercise calories so you can eat a bit more?0
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If your diary is incomplete enough for someone to offer advice on increasing your protein consumption then it’s probably also incomplete enough to draw the conclusion that you don’t get enough protein in your diet.
If you use the search functionality you will find many many lists of foods with the most protein, here’s one of the better:
http://community.myfitnesspal.com/en/discussion/10244142/list-of-foods-with-highest-protein-calorie-percentage#latest10 -
Instead of 5 ounces of chicken with 50g of rice, have 25g of rice and add 25g of black beans. Add eggs to sandwiches. Eat eggs as a snack. Eat 227g of Greek yogurt with PB2. Add PB2 to your protein shakes. Every meal should be focused on protein. Honestly I only shoot for 100g a day, 120g would be tough (your wife).5
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cmriverside wrote: »So have a protein source with every meal - eggs, dairy, lean protein like chicken and turkey. As long as you aren't eating in a deficit those numbers should work. Are you adding in exercise calories so you can eat a bit more?
This -- usually if people who eat meat/eggs/dairy have issues it's because they have lots of cals from meals and snacks that are protein-poor or are at a steep deficit, which you will not be. If you don't focus mostly on one meal but add protein to all (and to snacks if you get calories that way), it's easier. You mention dinner for both of you and breakfast and snacks for yourself, but not lunch -- could you add more protein there (and cut carbs and fat some to make room?). Sometimes it's just about changing portion sizes (more chicken, less rice).
How are you getting the calculations of 180 and 120 g lean mass?0 -
I'm not big on breakfasts, but I usually have a protein bar on my bus route. I will grab a ONE protein bar. Around 200-230 cals, 7-9 fats, only 1 sugar and 20g protein and they are good.0
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Double your protein shake, I take double everyday. Makes it taste better in water too.1
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An extra scoop or two of protein powder a day, egg whites, some more non fat Greek yogurt. Throw some egg whites and yogurt in your shakes, if you don’t have time to be cooking. Protein powder in oats is really good, could throw some yogurt in there too; with some peanut butter...0
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I have the same problem. Also I'm too lazy to cook or pack my lunch. I've started buying protein bars in bulk from Costco. It's not the best solution, but it's working for me.0
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I'm vegetarian and still hit 130g most days
I don't eat brekkie, have a double protein shake as my lunch, 2 eggs and 2 babybels as a snack, what ever vegetarian based protein for dinner and supper tends to be a protein mug cake with skyr yogurt
Oh and I'm eating at a deficit.
Just work out what proteins your having for meals and snacks and then fill the rest of your calories with other stuff (carbs, veggies, fruits, fats)4 -
If your wife is 120 lb she can eat only 60g of protein daily. It's enough for average woman. Only very active, lifting a lot of heavy weights women who interested in gaining mass need 1-1.3 g per lb body weight. Those norms are exclusively for very active athletes. Real people who work in office and come home every night to spend time with kids at home require only 0.55-0.75g per 1lb body weight. So don 't worry, your protein intake is adequate for average people unless you spend 8 hrs in the gym a week. Also be assure that people who mostly involved in airobic/cardio exercise (versus power lifting) can intake less than 1 g of protein per 1lb body weight.7
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I am around 120lbs and I shoot for around 100g-120g as a woman. Some days I hit it, some days I don't. I lift heavy weight 3x a week.
My advice is to log regularly, and divide how often you eat by how much protein you need. At 120g, I need ~30g at 3 meals per day and ~15g at two snacks. If I eat less than that at some meals, or only have one snack, I need to make up at others or use a protein supplement, like a protein shake or bar. I don't often hit my goal on breakfast, but often go over at dinner. This is just a kind of guide I go by in my head to help me meet my goals.
When my husband is logging with me and training with me (he isn't as regular with it as I am, and he's been sick a lot) he shoots for 150-180g. I believe he needs ~40g per meal and ~25g at 2 snacks.1 -
I really like greek yogurt, I make my own because it gets expensive buying it all the time, and milk is cheap. I make mine in my Ninja Foodi, but there are tons of ways to do it. Anyway, point being, yogurt is a good protein source
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