Help with protein
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localgrr
Posts: 99 Member
Hello,
I eat pretty healthily. Plenty of fresh fruits and vegetables + I try to have lean protein with lunch and dinner, I usually have oatmeal for breakfast. I have a bit of a sweet tooth but otherwise I'm in good shape.
I struggle to get enough protein though, I'm not sure what else I can do without resorting to shakes or bars.
Any tips?
Thanks
I eat pretty healthily. Plenty of fresh fruits and vegetables + I try to have lean protein with lunch and dinner, I usually have oatmeal for breakfast. I have a bit of a sweet tooth but otherwise I'm in good shape.
I struggle to get enough protein though, I'm not sure what else I can do without resorting to shakes or bars.
Any tips?
Thanks
1
Replies
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Nothing wrong with using shakes as long as it's supplementing and not the main source of protein. One or two scoops a day is fine7
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Greek yogurt, beans, cheeses4
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Grilled chicken breast is about one of the most protein dense foods out there. Close to 10g per cooked ounce.1
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Tuna?0
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Nuts, I have just discovered how easy it is to make pure nut butters. you could also use legumes, beans and the like. Or simply have a larger portion of your chosen proteins.2
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Review your diary, looking for things that add relatively many calories but not much protein, and that aren't super-important to your happiness or satiation. Reduce the amount of those things you eat, and add other foods you enjoy that have more protein per calorie. (Use the "Carbs and Fats Are Cheap" thread linked above to find new sources.)
Repeat that process until protein goal is being met regularly.
If the thing you want to add is protein shakes or bars, go for it. Personally, I prefer getting nutrients from regular food - simply because I find that more tasty and satisfying - but getting enough protein is important, so if shakes or bars work best for you, why not?5 -
Egg whites and Greek yogurt are easy low-cal options. Turkey, ham, and chicken lunch meat or canned chicken (I use it a lot to make soup) are also good. Cocktail shrimp are easy to add some protein to salad or stir fry.0
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Hello,
I eat pretty healthily. Plenty of fresh fruits and vegetables + I try to have lean protein with lunch and dinner, I usually have oatmeal for breakfast. I have a bit of a sweet tooth but otherwise I'm in good shape.
I struggle to get enough protein though, I'm not sure what else I can do without resorting to shakes or bars.
Any tips?
Thanks
You can always add protein powder to your oats for breakfast. Some have more 'natural' ingredients than others if that is a concern for you.1 -
I like to cook my oatmeal with milk instead of water for the protein boost. I also use plain Greek yogurt instead of sour cream and look for ways to incorporate it into recipes to boost protein1
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I'm in the same boat. I started Premier Protein with a 🍌 in my blender. . It's amazing1
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I like using the following - high protein/ low calories, fat and sodium too
I like on top of salads, etc,. - also great in eggs/pancakes, baking, etc.,
Dairyland Dry curd cottage cheese:
Nutrition Facts
Serving Size: 1/2 cup (125 g)
Amount Per Serving
Calories from Fat 4.5 Calories 110
% Daily Values*
Total Fat 0.5g 1% Saturated Fat 0.3g 2% Cholesterol 10mg 3% Sodium 15mg 1%
Total Carbohydrate 2g 1% Dietary Fiber - Sugars 2g Protein 22g
Vitamin A 2% Vitamin C -
Calcium 4% Iron 2%
* Percent Daily Values are based on a 2000 calorie diet.1 -
I resort to shakes and bars when I need extra protein. Hasn't killed me yet...0
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(1) What's your goal, is it reasonable?
(2) Add some protein to breakfast. (My key to hitting protein is getting a decent amount in all meals, which for me is also more filling.)
I don't snack, I eat 3 meals, and I'm good on protein if I get enough in at breakfast, as my lunch (usually a salad or veg soup with protein, or dinner leftovers) and dinner (usually made up of protein, veg, and some kind of starch) add enough other protein.
For ages my breakfast was a 2 egg omelet with veg and then cottage cheese or greek yogurt on the side. I've been doing plant based, so now I do a vegan shake (silken tofu, veg, and some nuts for the protein) or oats with peanut powder or, occasionally, vegan protein powder in either of them, but not necessary. Sometimes just leftover dinner or a tofu scramble with lots of veg. Today I had a leftover black bean burrito with veg. Back in the day I'd do beans and rice plus veg for any meal, including breakfast.5 -
Lillymoo01 wrote: »You can always add protein powder to your oats for breakfast. Some have more 'natural' ingredients than others if that is a concern for you.
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Thanks everyone! I'm going to look in to tasty protien shakes (the whey I have turns my stomach) and cottage cheese! Forgot about that although I forgot to say I'm a bit lactose intolerant, also I'm allergic to eggs! 😬1
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Thanks everyone! I'm going to look in to tasty protien shakes (the whey I have turns my stomach) and cottage cheese! Forgot about that although I forgot to say I'm a bit lactose intolerant, also I'm allergic to eggs! 😬
Look for protein powder with as few ingredients as possible. I use Biochem Ultimate 100 % Whey protein, Natural. Ingredients: Whey protein isolate, Natural French vanilla flavor, sunflower lecithin, xanthan gum.
(The Vanilla option to me has a rather overpowering amount of vanilla, and also some added sugar. Natural is lightly vanilla.)
Are all dairy products problematic for you? Some people can tolerate yogurt but not milk. Plain Greek yogurt is a good lower calorie source of protein, and might work better in your oats than PP.0
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