Tips on hitting Protien Macro?

Can you share your diary, or more about your daily diet?

Would a protein shake help?

What are you trying to eat a day?

Recommended is .6-.8/lb of goal body weight - so if your goal is say 200lbs then 120-160g is the recommended range

Here's the Protein thread, but yeah - 224g of protein is likely over-kill. I'm also linking the Macro thread:

https://community.myfitnesspal.com/en/discussion/10244142/list-of-foods-with-highest-protein-calorie-percentage/p1

https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

The answer is going to be in your diary. Look back at your days and decide how you can shift your calories to increase your protein consistently. Look for ways to increase your low calorie protein or replace some of your carb calories with additional protein.

It looks like you are trying to hit about 1 gram of protein per pound of goal weight. There is nothing wrong with that but try to work up to it so you are not greatly interfering with the way you like to eat. Remember that all of this is a process that is best done in small changes over time. If you find that too difficult you can certainly do well with the normal recommendation of .6 to .8 grams per pound.

My breakfast is always plain greek yogurt mixed with protein powder and frozen berries. That usually gets me around 50 grams of protein for breakfast. If I don't have a protein heavy breakfast, I never hit my protein goals for the day.

I switch up the flavor of protein powder and type of berry to keep it interesting. Chocolate/strawberry, lemon meringue pie/raspberry, vanilla/cherry berry blend, etc.

For people who want to get more protein from food (in contrast to supplements**), this thread is an excellent one:

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

It links to a spreadsheet that lists many, many foods in order by calorie efficiency - most protein for fewest calories. It includes not only meats/fish, but also grains, vegetables, even fruits. Some of the non-meat sources are incomplete (not all), but it's reasonable to be getting a segment of one's protein from incomplete sources, especially if one's goal is high; varying the choices over time helps get a better rounded essential amino acid profile. Find foods you like on the list, eat more of those, less of something else that isn't as helpful to your goals.

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

** I don't see anything wrong with using protein powders, bars, etc., though I personally don't find them particularly tasty or satisfying, so I don't normally use them. I'm offering this because it sound like you might prefer to get more of your protein from food, and not as much from protein powder. I'm not criticizing protein powder, and I think it's fine to use it, as long as there's attention in one's overall diet to other useful nutrients (including not only healthy fats, but also micronutrients, including vitamins, minerals, other beneficial phytochemicals, etc.).

jakovc1 wrote: »

My protein goal is 165g, about 1g per lb of body weight and I have a bit of trouble hitting the goal without 40-50g of it being from protein powder.
Part of it is because I'm doing intermittent fasting and I can't eat that much in 8 hour window. Any suggestions for protein source apart from the obvious ones? Also I'm not sure If I'm overdoing it with protein powder...

The obvious choices are to either extend your eating window until you adapt to eating more food or decide if your protein goal really needs to be that high.

I am a high volume eater and because it is natural for me I have eaten most of my food in a 6 or less hour window most of my life. I am routinely 125 percent on my protein goal and sometimes really close to 200 percent. I do all of this through food typically. I have no issue with using protein powder. I keep some on hand for off days but I rarely need it.

I find beef jerky really helpful. I make my own to cut out processing and wierd ingredients, and to eliminate the sometimes chemically aftertaste of commercial beef jerky. It’s satisfying to eat and can take a long time to eat it if you do it mindfully.

I jigger the recipe each time I make it but it usually ends up about 100 calories and 15g protein per ounce.

I’ve been using a big old dehydrator with plastic racks, but just got a Ninja Foodi which dehydrates too. It only held half as much jerky but to my astonishment finished it in about a third of the time. It was moister (oxymoron for beef jerky?!) and richer and took five minutes to clean up versus 45 and the inevitable complete soaking by sink sprayer that unwieldy plastic behemoth caused.