Protein ideas

kay_bear52
kay_bear52 Posts: 71 Member
in Food and Nutrition
I’ve been struggling with weight loss for a while now. I lose and gain the same few pounds. I’m trying to log consistantly one more time here in hopes I can figure something out. I “think” I have my macros and calories set at a good place but I struggle with protein. I would really love some suggestions for good inexpensive protein options besides meat. I have a protein shake everyday but would love other ideas.

Replies

  • cjf2008
    cjf2008 Posts: 5 Member
    Im a huge tuna fan. Canned tuna in water. Add mayo and go!
  • AnnPT77
    AnnPT77 Posts: 34,600 Member
    This thread may be just what you need:

    https://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 protein efficiency, i.e., most protein for fewest calories. It's mostly meaty/fishy near the top of the list, but there are other sources further down that can still be helpful.

    I'll add a suggestion that I always make to fellow vegetarians, but it works for non-veg folks, too: If short on protein, don't think only about the "one big protein per meal" things. In addition, think about pleasant ways to get little bits of protein from many different sources throughout the day. There are veggies with more protein than others, breads/grains/pastas with more protein, crunchy/salty snacks with protein . . . you get the idea. Those little bits of protein add up, by end of day.

    Review your diary, look for foods that "cost" quite a few calories - more than seem worthwhile to you for the food's tastiness, nutrition or satiation. Reduce or eliminate those, substitute some other food that you enjoy eating that better helps you meet your goals. That will gradually move your nutrition in a positive direction.
  • kay_bear52
    kay_bear52 Posts: 71 Member
    Thank you @AnnPT77! That was some great info. I’ll look more o to the spreadsheet this evening. It’s been so hard. I hit goal weight five years ago then my husband was diagnosed with leukemia. I’ve gained it all back and no matter what I e tried it just doesn’t budge. I’ve worked with a health coach, nutritionist, weight clinic at the hospital, WW and on my own. Nothing has helped me and all I need to drop is 40 lbs. I’d be happy with 25-30 at this point. I’ve since had to increase my BP meds and go on statins.
  • cmriverside
    cmriverside Posts: 34,454 Member
    Gosh, I hope you have a counselor or a support group for loved ones with chronic illness.

    That kind of stress could (probably would) derail me with food. I still have problems with emotional eating/anxiety and I'm way past adult enough to be able to deal with most of life's curveballs.

    ((hug))..from six feet.

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