Struggling to get enough protein

nbuuifx wrote: »

AnnPT77 wrote: »

I was the one who suggested you open your diary, and I appreciate that you were responsive, but truly I don't have a lot to add to what quicker responders above have mentioned. There's a lot of calories in bread-like things, compared to your goals. You are already choosing bread with some protein, which is good.

I understand that many people like bread things, some find them filling. If that's you, then definitely keep eating some. But maybe reduce the amount, or choose alternate types? Sometimes, for example, wraps are more calorie-efficient than breads (read labels), if you find them equally tasty/satisfying.

Another thing I'm noticing is that you have butter somewhat often. It's only 10g portions, but that's 75 calories per use. How important is that to you for tastiness/satiation, or is it mostly a habit? Would some alternative work as a spread that has some protein, like neufchatel cheese (if you're not familiar, it's similar to cream cheese, just a little lower in calories). For around 70 calories, you could put a couple of tablespoons of that on your bagel (or half bagel, whatever), get at least a couple of grams of protein. Or chevre, if you like that, at around 80 calories for 28g, around 80 calories, 5g protein. Or lowfat cottage cheese, at maybe 12g protein for 80 calories. (The latter might need some spice/herb mix on top for tastiness, depending on your tastes.)

The above is the kind of thought process I was talking about, when I suggested reviewing your diary routinely, asking yourself which things have relatively many calories, but that aren't contributing well to your nutritional goals. If you need them for satiation or happiness (or whatever), that's a factor in the decision, too. It's subjective. But I think the thought process can work.

One aside: I noticed rice once. Here, one can get "chickpea rice", which is really a small orzo pasta. It's similar to rice in looks/feel (not identical) and neutral-flavored, but would have about 15g protein for 1/2C dry (more like 1.5C cooked), at 270 calories, vs. 6g protein for 268 calories of the rice. One brand here just needs to be mixed in boiling water and set aside for 10 minutes, basically, so easy.

Best wishes!

Thank you, I'm not a big butter eater and might be overestimating slightly as I haven't weighed the butter that I use. I only eat butter on toast, bagels, jacket potato, and crackers. I don't have it on sandwiches or on toast if it has something else on.

I do like bread and bread based things but currently my nutrition page on MFP shows that my carb intake is below target. Is it just that replacing it with something else is better? I thought I was going ok on that side 🤣

I'll have a look for chickpea rice.

I've got to say that one factor I have to keep in mind is what everyone else in the house is eating. It's ok if I can convince everyone else to eat things like chickpea rice but if they don't like it, it makes it harder as I'm not always the one who cooks (in normal times I get back from work 2.5 hours after my wife so she has normally sorted dinner for the kids and me).

I've tried to leave things fairly normal at the moment to see if I can spot problem areas from what I eat.

I think I've been under my calorie target each day and have lost a few pounds in the first few days, which is more than planned but I'm not complaining.

I do want to balance out the things that are reported as being low by my smart scales but do have to keep in mind how accurate they are or aren't!