GLP-1 & Protein

amyegm
amyegm Posts: 21 Member
in Food and Nutrition

I'm on Mounjaro and I need to increase my protein. I'm not a big meat eater but I also work at a school so I try to limit nut products at work. Any ideas? I've already started drinking a Muscle Milk in the morning which seems to be helping a bit.

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Answers

  • AnnPT77
    AnnPT77 Posts: 38,362 Community Helper

    This thread may help you identify protein sources:

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

    It links a spreadsheet that lists many, many foods in order by most protein for fewest calories. Things near the top of that list are mostly meaty/fishy, but as you scroll down there are more non-meat sources. I'm vegetarian, don't eat meat/fish at all, and found that spreadsheet helpful when I was first calorie-counting.

    A couple of other things that may help:

    1. If you're logging food here, review your diary regularly. Look for things that have relatively many calories, but aren't important enough to you for feeling full, getting other nutrition or general happiness with your eating. Reduce portions or frequency of those to free up calories you can spend on foods with at least a little protein.
    2. For sure, get one big protein source per meal. Most people do that. In addition, consider eating sides, snacks, etc., that have at least a little protein. Read labels at the store: Some breads, pastas, grains have more protein than others. That spreadsheet above will tell you some veggies that have some protein. There are even fruits with a little protein. Work those foods into your routine eating habits. Those sources' protein may be less balanced in essential amino acids (EAAs), or somewhat less bioavailable. Varying them will help with the EAA balance. The small amounts through the day can add up to a meaningful addition by end of day.

    Best wishes!

  • yakkystuff
    yakkystuff Posts: 2,246 Member

    Have you tried a protein powder as an add-in with things like coffee, greek yogurt, cottage cheese perhaps?

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    I find it to be portable and a quick, easy solution when busy - and keep a few yogurt cups on hand

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  • tomcustombuilder
    tomcustombuilder Posts: 2,566 Member
    edited November 8

    1 cup egg whites with a scoop of chocolate protein powder and crushed ice in a blender with a tablespoon of Hersheys chocolate powder

    51 G of protein.

  • mummyontheedge1
    mummyontheedge1 Posts: 1 Member

    I have a huel black protein shake to up my protein. 400 cal and 40g protein. I use two scoops and mix with 500 ml water x

  • Theoldguy1
    Theoldguy1 Posts: 13 Member
    https://community.myfitnesspal.com/en/discussion/comment/48831939#Comment_48831939

    To be honest I've never heard of Huel so I looked it up. It sounds more like a meal replacement product than a protein supplement. A gram of protein is 4 calories so 40 grams of just protein would be 160 calories.

    If you're just looking to up protein you can get get products that are much closer to just protein. As this example from Isopure.

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  • rms62003
    rms62003 Posts: 270 Member

    I do use a protein shake in the morning - I like Premier protein personally (just find the one that works for you.)

    Nonfat Greek Yogurt is a main protein go to for me. Oikos Triple Zero is 90-100 calories with 15 grams of protein, zero sugar, zero fat. Pretty good stuff.

    Nonfat cottage cheese, if you can find it, is also good. One serving is 80 calories with 13 grams of protein

    I do egg whites (cooked, please) in my breakfast burrito with nonfat cheddar cheese - ~25 grams protein.

    I do vegetarian meals 3-5 times a week and use soy products a lot. Textured Vegetable Protein (TVP - find on Amazon) is great. Pretty much all protein and can work like ground meat. I make burgers out of it, and put it in my marinara sauce or chilis

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