PROTEIN CHOICES

lisa28115
lisa28115 Posts: 17,271 Member
in Food and Nutrition
I NEED TO CHANGE MY DIET TO WHERE I GET 30% OF MY CALORIES FROM PROTEIN.

NEED SOME GOOD PROTEIN CALORIE CHOICES

I CAN COME UP WITH SOME BAD ONES ON MY OWN...LOL:devil:
«1

Replies

  • TheFitnessTutor
    TheFitnessTutor Posts: 356 Member
    only 30%?

    anyways...um, besides meat and beans?
    Cottage cheese
    Grains but grains are overrated and I don't recommend alot of them.
    Nuts, but they are hard to digest, and the protein isn't as accessible for the amount of calories.

    Truthfully, there's not a lot of ways around this. Meat. The degree of leanness is up to your fat intake.

    Me: Steak, eggs(with the yolks), chicken breast, seafood, lentils,
  • 1bbcd5
    1bbcd5 Posts: 2
    11.gif
    3.gif

    great job, thanks for your exp
  • lisa28115
    lisa28115 Posts: 17,271 Member
    only 30%?

    anyways...um, besides meat and beans?
    Cottage cheese
    Grains but grains are overrated and I don't recommend alot of them.
    Nuts, but they are hard to digest, and the protein isn't as accessible for the amount of calories.

    Truthfully, there's not a lot of ways around this. Meat. The degree of leanness is up to your fat intake.

    Me: Steak, eggs(with the yolks), chicken breast, seafood, lentils,

    i am trying a 30% protein 30% fat 40% carbs on 1800 calories a day whether i exercise or not
    weight loss has stalled and trying something different
  • Robyn_T
    Robyn_T Posts: 540 Member
    I get my protein from:

    Chicken
    Turkey
    Tuna
    Greek yogurt
    String cheese
    Baked fish
    Protein shakes
  • lisa28115
    lisa28115 Posts: 17,271 Member
    I get my protein from:

    Chicken
    Turkey
    Tuna
    Greek yogurt
    String cheese
    Baked fish
    Protein shakes

    thanks robyn

    i had forgotten about my string cheese
    i had stopped getting it at the grocery because i was trying to cut back on calories:bigsmile:
  • Robyn_T
    Robyn_T Posts: 540 Member
    Personally, I'm willing to use 80 calories on a regular string cheese than buy the skinny version that taste awful. I get 8 grams of protein out of that 1 oz of cheese.
  • lisa28115
    lisa28115 Posts: 17,271 Member
    i have not tried the low fat string cheese
    i have tried the low fat cheddar that sargento makes in sticks
    it was different at first but i like it
    i stopped getting it also to save calories

    i was advised to try to do 30%protein 30%fat in my diet to see if that would help me not feel so tired all the time and to break this stall in my weight loss
  • hansons
    hansons Posts: 1
    I make up a batch of protein pancakes and keep them in the fridge for the week. Easy to grab and you can change the flavor based on the protein powder you use. My recipe is 2 cups of oats, 1 egg, 8 egg whites, 2 scoops of whey or Vega protein powder, few tablespoons of ground flaxseed, 1 tsp (or so) vanilla, 1 tsp (or so) honey or agave nectar, and maybe 1/4 cup of almond milk to thin it out some. I blend it up with my hand blender to make it more liquid. I make my pancakes about 3 inches in diameter and this recipe made 17 last weekend. Fat 3grams, Carbs 15g, Protein 11.grams.

    Hope this helps!


    Best in Health, .
  • shivaslives
    shivaslives Posts: 279 Member
    I really struggle with this as a veghead and had to change my goals to 25% protein because I just couldn't hit 30%. If I wasn't veg, I would focus on chicken, turkey, and fish. I also suggest whey protein powder for shakes and cooking.

    9114468.png

    Advice is worth exactly what you pay for it!
  • SueGeer
    SueGeer Posts: 1,169 Member
    Greek yoghurt (pref 0% fat)
    Cottage cheese
    Fish
    Eggs
    Protein bars
    Protein shakes (not tried)
    Nuts
    Peanut butter (beware of the fat!)

    I've been upping my protein recently. I'm no expert but feel free to peek at my diary.....I don't do meat......
  • hbunting86
    hbunting86 Posts: 952 Member
    Tuna
    Eggs
    Lean meats
    Protein powder shakes

    Those are my main sources of protein :) - if I ate any more tuna, I'm convinced I'd turn into one!
  • bjfrezell
    bjfrezell Posts: 241
    I aim for 30% protein as well.

    Try:
    Plain Greek Yogurt (I always add fresh fruit)
    Eggbeaters (egg substitutes)
    Eggs
    Light String Cheese
    Tilapia and other fish
    Skim Milk
    Sometimes I'll use protein shakes as well.

    Hang in there!
  • hope516
    hope516 Posts: 1,133 Member
    only 30%?

    anyways...um, besides meat and beans?
    Cottage cheese
    Grains but grains are overrated and I don't recommend alot of them.
    Nuts, but they are hard to digest, and the protein isn't as accessible for the amount of calories.

    Truthfully, there's not a lot of ways around this. Meat. The degree of leanness is up to your fat intake.

    Me: Steak, eggs(with the yolks), chicken breast, seafood, lentils,

    Only?? Do you think it should be more??
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    ahah Why people love so much eating proteins as if it's the mighty way to lose weight, gain muscle and more ?

    The the OP : 30 % is a HUGE amount - protein having the same caloric value as carbs, you might save some money and
    http://www.better-dining.com/images/penne.jpg
  • SCUBAMomofTwo
    SCUBAMomofTwo Posts: 189
    I make up a batch of protein pancakes and keep them in the fridge for the week. Easy to grab and you can change the flavor based on the protein powder you use. My recipe is 2 cups of oats, 1 egg, 8 egg whites, 2 scoops of whey or Vega protein powder, few tablespoons of ground flaxseed, 1 tsp (or so) vanilla, 1 tsp (or so) honey or agave nectar, and maybe 1/4 cup of almond milk to thin it out some. I blend it up with my hand blender to make it more liquid. I make my pancakes about 3 inches in diameter and this recipe made 17 last weekend. Fat 3grams, Carbs 15g, Protein 11.grams.

    Hope this helps!


    Best in Health, .

    Those sound DELICIOUS. I might have to make up a batch right now!

    ETA: OK, I just made a batch of these, with minor substitutions (truvia for the agave, about time birthday cake whey protein, etc.). The batter made 6 "regular size" pancakes, 180 calories. 20 carb, 18 protein, 4 fat each. They are very dense, almost like an oatmeal cookie. Tasty without being sweet. I topped mine with 1/2 cup frozen blueberries, defrosted; the juice acted like a syrup and moistened them up a bit. Overall a tasty and healthy and satisfying breakfast. I'm gonna freeze them and see how they do.

    Thanks again for sharing.
  • dinosnopro
    dinosnopro Posts: 2,177 Member
    I figure my protein by lean body weight, I shoot for 1g to 1.5 grams per lb of lean body mass
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    I make up a batch of protein pancakes and keep them in the fridge for the week. Easy to grab and you can change the flavor based on the protein powder you use. My recipe is 2 cups of oats, 1 egg, 8 egg whites, 2 scoops of whey or Vega protein powder, few tablespoons of ground flaxseed, 1 tsp (or so) vanilla, 1 tsp (or so) honey or agave nectar, and maybe 1/4 cup of almond milk to thin it out some. I blend it up with my hand blender to make it more liquid. I make my pancakes about 3 inches in diameter and this recipe made 17 last weekend. Fat 3grams, Carbs 15g, Protein 11.grams.

    Hope this helps!


    Best in Health, .

    Here is mine :
    0% greek-yogurt : 125 g
    Micellar Casein : 35 g
    Grounded-almonds (about 3 tbsp)
    Eggs : 2
    Egg whites : 4 (beware of the yolks that would increase in the fridge)
    Natural sweetener : 3 tbsp
    Wheat : 250 g
    Bakin powder
    6935444799_58b20ca3a4.jpg
  • SCUBAMomofTwo
    SCUBAMomofTwo Posts: 189
    ahah Why people love so much eating proteins as if it's the mighty way to lose weight, gain muscle and more ?

    The the OP : 30 % is a HUGE amount - protein having the same caloric value as carbs, you might save some money and
    http://www.better-dining.com/images/penne.jpg

    I cannot speak for others, but I know for me it is the only way to lose and maintain my weight without suffering cravings. I am insulin resistant, which means carbs (particularly refined carbs) give me a blood sugar SPIKE followed by a blood sugar CRASH which leads to cravings for more carbs. The complex carbs in whole grains, beans, veggies and fruit do not have the same effect.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    I love my carbs and don't give them up, but getting about 1g protein per pound of lean body weight (around 25% of calories) gives me more energy and better results than the default 15% setting for protein on MFP.

    I've recently been picking up Balance Bars at the grocery store. They're as delicious as any candy bar, about a buck each, and have a 40-30-30 ratio. Just had the Lemon Meringue Crunch and it really does taste like pie. :heart:
  • neversettle
    neversettle Posts: 168 Member
    ahah Why people love so much eating proteins as if it's the mighty way to lose weight, gain muscle and more ?

    The the OP : 30 % is a HUGE amount - protein having the same caloric value as carbs, you might save some money and
    http://www.better-dining.com/images/penne.jpg

    Everyone is different I guess, but roughly 40% of my calories come from protein and I've had no issues with losing at all.
  • 2fit4fat
    2fit4fat Posts: 559 Member
    bump
  • SCUBAMomofTwo
    SCUBAMomofTwo Posts: 189
    I love my carbs and don't give them up, but getting about 1g protein per pound of lean body weight (around 25% of calories) gives me more energy and better results than the default 15% setting for protein on MFP.

    I've recently been picking up Balance Bars at the grocery store. They're as delicious as any candy bar, about a buck each, and have a 40-30-30 ratio. Just had the Lemon Meringue Crunch and it really does taste like pie. :heart:

    This is exactly what I do too. 45% carbs, 25% protein, 30% fat is what I aim for, although I have to be honest and say that I really just focus on getting as close to 100g pro/day as I can. I feel better physically and avoid cravings when I do this.
  • annameier8706
    annameier8706 Posts: 417 Member
    ahah Why people love so much eating proteins as if it's the mighty way to lose weight, gain muscle and more ?

    The the OP : 30 % is a HUGE amount - protein having the same caloric value as carbs, you might save some money and
    http://www.better-dining.com/images/penne.jpg

    If don't have enough protein in your diet you will loose muscle mass. Your need approx 1g of protein per lb of lean muscle mass to maintain your muscle mass...
  • srhula
    srhula Posts: 25 Member
    Tuna pouches, string cheese, steak, chicken. I'm a post gastric bypass patient so I have to eat a lot of protein. I eat 2--3 tuna pouches every day. I also have pasteurized egg whites that I add to recipes and liquids. They have no taste or smell. And of course, protein shakes.
  • LoggingForLife
    LoggingForLife Posts: 504 Member
    I had a 3 week plateau recently and changed my goals to 40/30/30 and lost 3 lbs over the weekend. Makes a difference for me.
  • rebeccap13
    rebeccap13 Posts: 754 Member
    40% protein, 40% fat and 20% carbs here... since increasing my protein I've noticed a huge reduction in cravings and in turn binges.

    I eat 1 or 2 eggs for breakfast, about 6 oz. of deli meat for lunch, some almonds in the afternoon, and then anywhere from 4 to 8 oz. of lean protein for dinner. I try to hit my protein goals for the day with actual food but if I don't I supplement with a whey protein isolate, a clean one without a lot of added sugar and other junk.
  • bethvandenberg
    bethvandenberg Posts: 1,496 Member
    bump
  • stormieweather
    stormieweather Posts: 2,549 Member
    Think Thin protein bars (all natural-no sugar) (20g ea)
    Uncured Ham (20g 4 oz)
    93% lean beef (22g 4 oz)
    Chicken breast-boneless/skinless (27g 4 oz)
    Turkey (24g 4 oz)
    Eggs/Egg whites (5g per lg egg)
    Shrimp (21g per 9 med shrimp)
    Almonds (6g per 1 oz)
    Greek Yogurt (13g per 5.3 oz container)
    Sprouted bread (Ezekiel) (5g per slice of cinnimon raisin)


    Soy products (edamame, etc.) Varies depending on level of processing, but 14g per 1/4 cup of roasted nuts.

    Those are pretty much my protein sources right there.
  • kardsharp
    kardsharp Posts: 516 Member
    Thank you for all the wonderful ideas!
  • meemo88
    meemo88 Posts: 436 Member
    shrimp is low in cals and high in protein

Categories