Help with protein

localgrr
localgrr Posts: 99 Member
in Food and Nutrition
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
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Replies

  • lin_be
    lin_be Posts: 393 Member
    Greek yogurt, beans, cheeses
  • Panini911
    Panini911 Posts: 2,325 Member
    some ideas for protein
    https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also/p1

    https://community.myfitnesspal.com/en/discussion/comment/43498837#Comment_43498837
  • localgrr
    localgrr Posts: 99 Member
    Buff_Man wrote: »
    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 fine

    Aren't they a bit unnatural?
  • localgrr
    localgrr Posts: 99 Member
    lin_be wrote: »
    Greek yogurt, beans, cheeses

    I dabble but it's still not enough
  • MikePTY
    MikePTY Posts: 3,814 Member
    Grilled chicken breast is about one of the most protein dense foods out there. Close to 10g per cooked ounce.
  • musicfan68
    musicfan68 Posts: 1,143 Member
    Tuna?
  • Fuzzipeg
    Fuzzipeg Posts: 2,301 Member
    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.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    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.
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    localgrr wrote: »
    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.
  • emmamcgarity
    emmamcgarity Posts: 1,594 Member
    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 protein
  • vmtama27
    vmtama27 Posts: 43 Member
    I'm in the same boat. I started Premier Protein with a 🍌 in my blender. . It's amazing
  • PAPYRUS3
    PAPYRUS3 Posts: 13,259 Member
    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.
  • jenilla1
    jenilla1 Posts: 11,118 Member
    I resort to shakes and bars when I need extra protein. Hasn't killed me yet... ;)
  • localgrr
    localgrr Posts: 99 Member
    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.
    I tried it once and it was Soo gross! Just had a protein shake, didnt like it much :( I prefer to eat real food too

  • localgrr
    localgrr Posts: 99 Member
    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! 😬
  • kshama2001
    kshama2001 Posts: 28,052 Member
    localgrr wrote: »
    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.
  • jenilla1
    jenilla1 Posts: 11,118 Member
    localgrr wrote: »
    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! 😬

    I'm not vegan, but when it comes to protein shakes, I prefer vegan ones (with pea protein) because often times the whey/casein shakes bug my stomach. The vegan ones have never made me feel sick, even if I drink one right before a long run. Some taste better than others, so experiment until you find one you like. :)
  • mmapags
    mmapags Posts: 8,934 Member
    Fuzzipeg wrote: »
    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.

    Nuts and nut butters are fairly low protein. They are primarily a source of fats and fiber. You would have to eat a ridiculous amount to get much protein and with the fat, it would come at a very high calorie load.
  • rheddmobile
    rheddmobile Posts: 6,840 Member
    It’s not clear to me, are you vegetarian? If not, I’m confused why no one is recommending the obvious source of protein - meat. Skinless chicken, pork loin, certain cuts of steak, and most fish are all low calorie options which pack a whopping amount of protein compared to the other suggestions.
  • lemurcat2
    lemurcat2 Posts: 7,885 Member
    edited April 2019
    rheddmobile wrote: »
    It’s not clear to me, are you vegetarian? If not, I’m confused why no one is recommending the obvious source of protein - meat. Skinless chicken, pork loin, certain cuts of steak, and most fish are all low calorie options which pack a whopping amount of protein compared to the other suggestions.

    Some have, but OP said current diet is lean proteins at lunch and dinner (which I assumed meant meat), and it didn't sound like any with breakfast or snacks, so I think people were thinking about supplementing those other meals and picking easy foods for that. Another option is larger portions of the lean proteins.

    I asked follow up questions and OP didn't answer, so perhaps OP has gotten what she or he needs.
  • localgrr
    localgrr Posts: 99 Member

    kshama2001 wrote: »

    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.
    Thanks, I think i have a pretty good whey. Maybe it's gone off? Yeah I'm okay with yoghurt, and a bit of milk is okay. But too much and I get hella gassy!

  • meganreid163
    meganreid163 Posts: 72 Member
    I struggle too, I’ve found tuna & chicken breast help a lot but I’m not opposed to protein bars and shakes! actally ive found that I really enjoy certain bars and when I have a sweet tooth they curb that craving :)
  • 2fast4ewe
    2fast4ewe Posts: 51 Member
    Fish, especially cod, is a go-to, for me. VERY little fat in cod #win-win.
  • rosiorama
    rosiorama Posts: 300 Member
    I bring a can of fish to work with me - not just tuna - like kippered herring. Good protein for the number of calories. The grocer regularly put them on sale, making them decent price-wise too. Not a fan of the sardines though.

    I understand how you feel about protein powder in oatmeal. I’m not the biggest fan of it either, but I’ve turned into a protein monster because otherwise I rarely get my daily target. We also out protein oowder in waffle and pancake mix.
  • JohnnytotheB
    JohnnytotheB Posts: 361 Member
    Legumes (beans, etc). Always a good add for protein.
  • gallicinvasion
    gallicinvasion Posts: 1,015 Member
    edited April 2019
    I’ve had recent success adding protein by making my lunches mostly meat-based, adding roasted edamame to my normal breakfast of almonds, having occasional snacks of tuna, and using more Greek yogurt in things.

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