Besides using protien supplements, how can I reach 117g of protein a day?

Literature_Lady
Literature_Lady Posts: 2 Member
in Food and Nutrition
My dietician and physician set my macros, and while I am seeing some good change in my health, I am getting very tired of protien shakes/powders. I tried to reach my goal of 117g of protien without it several times, but I struggle to even get close. Any advice on creating meals with 35g to 40g of protien without some kind of shake? TY!
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Answers

  • AnnPT77
    AnnPT77 Posts: 34,197 Member
    This might help:

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

    Find foods you like near the top of the linked spreadsheet, and work more of those into your routine eating patterns.

    In addition, try to get small bits of protein from other categories you eat: There are breads with more protein (read labels), grains with more protein, veggies with more protein than others, beverages with protein, snacks with protein, even some flavoring ingredients that add a little protein (miso, nutritional yeast, peanut butter powder, etc.) Those small bits aren't as bioavailable or essential amino acid (EAA) complete as meat, fish, dairy, soy and a few other things, but they're helpful as an adjunct, especially when we eat a variety.

    Best wishes!
  • Unknown
    Unknown
    edited October 15
    This content has been removed.
  • Hobartlemagne
    Hobartlemagne Posts: 564 Member
    I posted this full week menu yesterday. In most cases I pass the protein goal you have. I do have shakes though.
    https://community.myfitnesspal.com/en/discussion/10927264/full-week-menu-1500cal-day-eat-back-exercise-calories#latest
  • springlering62
    springlering62 Posts: 8,433 Member
    edited November 14
    Easy!

    Lean chicken breast or lean pork loin. Roast grill or smoke, chop, and eat in a low carb wrap with vegetables if your choice.

    For breakfast I cut three slices of bacon in half, wrap it in paper towels and microwave three minutes. Love me some bacon and that’s an easy protein score.

    I add a serving of cottage cheese to everything: pancakes, smoothies, afternoon snacks. Some folks do likewise with yogurt. I’ll also add some protein powder and either buttermilk or liquid whey leftover from yogurt making to my pancake batter. Kefir is high protein and can be used in most baked goods

    I make simple homemade ice creams with yogurt, skyr, or my newest, low fat cultured buttermilk. Delicious, low cal, high protein.

    Whip some pudding mix into a serving of yogurt.
    One of my faves is a serving of Greek yogurt, 1/4 can pumpkin puree, a serving sugar free vanilla pudding, and some pumpkin pie spice. Tastes like a pumpkin pie and low cal.

    Add fat free half and half to your coffee/tea. I’ll be adding some to my tomato soup this evening- a soup bulked out with some browned chicken sausage slices.

    For lasagna, experiment with ground chicken instead of sausage. Lower cal, higher protein.

    There’s protein everywhere if you just get creative incorporating it.
  • neanderthin
    neanderthin Posts: 10,214 Member
    Animal food is pretty easy with a good bang for your buck but if your a plant muncher then your going to have to embrace the processed world of soy.
  • Hobartlemagne
    Hobartlemagne Posts: 564 Member
    Its not super versatile, but canned tuna has very high protein for the calories
  • tomcustombuilder
    tomcustombuilder Posts: 2,220 Member
    Skinless turkey and chicken breast is hard to beat for the calories and protein amounts. Thighs if you can fit in the calories are more palatable though and they have some fat which may or may not be a benefit depending on what your fat intake goal is.

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