You only mentioned yogurt and eggs. Are you a vegetarian? I am. Lentils, tofu, edamame, seitan, tempeh are all good sources of protein. Especially with these things, make sure to track your portions correctly. Often what is called a "portion" is the typical size that someone would eat as a side dish, and a vegetarian might eat 2 - 3 "portions" when using it as a main course. Peanut butter, and nuts (especially peanuts,almonds, sunflower seeds and pumkin seeds) have good protein, but also a fair amount of fats and calories. Don't worry about the fats too much since it is all unsaturated "good fats", but still can add to the calories. Peanut butter powder is a good alternative for making shakes, peanut sauce, etc. (it is real peanuts with the oil removed. You can find lots of recipes that use it with a google search). If your tastes are more for the typical american diet, or you need quick foods, also look into the vegetarian burgers and sausages. Many are quite tasty (Morning Star Farms and Field Roast), and healthier that the meat counterparts. Do not worry if you are in the lower part of your recommended range. 50 - 70 mg is all that most people need unless you are a major body-builder. More is just used as general calories, so there is usually no reason to aim for the high end of the range (unless you have a reason for needing low-carb). But do make sure that you at least hit the low end of your range. Cheese has plenty of protein, but is not recomeded as a major source for your protein due to high fat, calories, and saturated fats.
I can certainly understand the struggle- left to my own devices my carb intake goes up drastically and protein comes down. So to counter it I plan my protein first.
A typical day involves a morning protein shake (or greek yogurt shake) with caffeine while I get baby's stuff ready, and then later in the morning I usually have an omelette with a mix of whole/whites, veggies, and lower fat cheese as needed to keep my fat intake within my goals. I snack on string cheese+fruit/nuts, cottage cheese, or lower sugar yogurt (like siggis or i'll flavor my own with fresh fruit or jam).
Lunch and dinner always have protein- chicken, beans/lentils, tofu and veggies to fill me up. I often use nonfat greek yogurt to make spreads or salad dressings and love to use hemp hearts on salad and for healthy omegas! I add carbs after to fit my goals- be it bread or potato or quinoa, etc.
Healthy choices and actions have positive impacts, even if the scale doesn't move!
This is something I have noticed too. I think my problem is that too many of my calories are from carbs - I have no problem being in that range. May need to swap out a high carb snack for a high protein snack and see if that helps.
Are you interested or are you committed?
current weight: 187.2
Fitness Minutes: (0)
6/17/20 10:50 P
I am doing better with protein now that I eat egg beaters several times a week and I add one regular egg to make it taste better. I also have a shake for lunch with one carton of greek yogurt, 1/2 cup of skim milk and i add fruit.
PEPSTEPPER - when you use the Nutrition Tracker, are you using other people's data or is it the SP generated data. IF it is other members, then it is possible that they have not been accurate in their recordings. If the recordings are accurate, then yes, you need to increase your protein. As a general rule of thumb, what is recommended is .8g protein per 1kg of body weight. When strength training exercise is undertaken, IF it is a fair bit, then you may need more protein.
Given your protein and carb is low and your fats are in the middle, I kind-of suspect that you might be eating a very low calorie diet but still be in the calorie range. If so, maybe just increasing your calories a little and focusing on protein and whole-grains will get you into the recommended ranges but still be within a healthy calorie range. You jut might find that with the extra protein and complex carbs that you are less hungry.
Let me share my story. I am not saying it is right or you should do the same, we are all unique and should find our own way :-), however, it works for me for many months already.
I am eating 1 gramm of protein (raw product) per 1 kg of my body. It was working while I had been losing weight (40 pounds in 2.5 months) and it works right now when I am gaining mass (apparently I like iron sport, never knew about it until I reached 43 years :-)). I am eating 5 times a day every 3 hours. Every time I am eating proteins. 2 eggs in the morning, about 70-80 ml of white eggs on the second breakfast, 1st, 2nd lunches and dinner I am rotating either fish or chicken breast or beef (about 240 gr per day divided to 3 meals). It allows me to keep my daily protein intake on the level I need.
Again, we all are different, so don't take it as a reference point, rather like another story and piece of the puzzle that provides you more information to think and research. Hoe you will find a way to get as much as you need. :-)
Edited by: STARTLIFEOVER at: 6/2/2020 (22:08)
Set your goal measurable and achievable, focus on what you want, be always self-motivated and you will get the result.
Thanks everyone. I use the Sparkpeople food tracker to log my intake.
I don't think I ever was a big protein eater. Today, just ate my dinner....I have 42 G protein logged and I only once recall hitting the 60-136 goal given in the log (actually logged 61 that one time).
My carbs are below goal too.
Fats is where I hit in the middle of target goals! Ha! I have no trouble meeting my calorie goals either....often overshooting them due to hunger.
This would explain, I suspect, why I am often hungry or 'lazy' energy-wise. I will try to switch things up and if that doesn't work, get a nutritionist to confer with!
Edited by: PEPSTEPPER at: 6/2/2020 (18:20)
Fitness Minutes: (0)
6/2/20 1:09 P
I enjoy Premier Protein chocolate shakes (14oz carton). These have 30g of protein and are low calorie (160), very low sugar (1g). When I haven't eaten enough protein for the day, I'll have a half or sometimes a full carton depending on my needs for that day. This helps me meet my nutritional goals on WW especially if I've had a slightly higher carb day.
Baked Beans Fish (canned and fresh or frozen) Eggs Cottage Cheese Cheese Meat/Chicken/Turkey Lentils Chickpeas Nuts and Seeds Beans (red kidney, cannelinni, black, etc) Reduced Fat Milk Greek Yoghurt (some have more protein than others so check them out) Peas Wholegrains Tofu Soy Milk
How accurately are you tracking? Many people, when starting out, just grab the first thing that looks kinda like what they are eating. The problem is that there are nonUSDA entries in the database and some of those are not complete (300 calories of fried chicken, with no protein listed for example). So making sure that what you are entering matches what you are eating is a great first step. This is also really helpful if you buy and eat the store brand, but use the name brand's nutrition info because it was one of the first search results. The store brand of mac and cheese having a gram more of protein than the Kraft might seem like a small difference, but if you are doing that across ten items a day then those small differences can really add up, particularly on things that you are running high/low on.
Second, share your tracker or some typical days to get better suggestions on how to increase your protein intake. Something as small as having larger portions of the protein containing items helps. Adds nuts, beans or seeds to salads helps.
Well, I include animal-sourced proteins and generally eat in the 2100-2250 calorie range (maintenance), and average around 130g of protein per day.
For instance, today I will get at least 136g of protein, with 30g from plants (nuts / seeds / grains / vegetables), 50g from dairy / eggs, and the remaining 50g from pork and chicken. I include dry skim milk powder and egg whites in my morning breakfast "custard" (along with grains / nuts / seeds / fruits / vegetables for 25g total protein for breakfast), and grind my own whole grains for breads that I make with the whey drained from my yogurt (about 4g protein per slice). I generally have a hard-boiled egg for one snack, along with some cheese, and have about a cup of plain homemade yogurt through the day (25g protein). I include at least 70g of nuts and seeds every day (flaxseed meal, sunflower seeds, almonds, hazelnuts, walnuts, pistachios) along with some peanuts / peanut butter.
I eat multiple small meals, which generally come out for protein as 25g breakfast, 15g snack, 30g lunch, 15g snack, 30g dinner, 15g snack. Meat / fish are most often only with lunch and dinner, so all protein with breakfast and snacks is plant / egg / dairy.
I plan around critical nutrients, so my weekly lunch and dinner menus always include a mix of different meat and fish that provide a balance of B-vitamins and essential fatty acids. I include at least 200g of salmon every week (B-12 and omega-3s), 200g of venison (B-12 and iron), and a random mix of dark poultry meat (chicken / turkey / grouse) and pork and beef and lean fish (cod / pickerel / haddock).
My ratios generally average out around 45% carbs / 22% protein / 33% fats, and include at least 50g of fibre. I don't plan for these - it's just where they land when I focus on getting the vitamins and minerals in the amounts that I need (which is higher than RDA in many cases, due to some health conditions).
Sir Terry Pratchett: "Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."
I have discovered thru tracking food that getting enough protein in my nutrition is very challenging to me. Since figuring it out, I aim for things like eggs, greek yogurt to up my intake of it but I rarely get enough to meet the goal the tracker has set as a minimum.
Anyone here who is able to get enough protein to share what they eat that gets it to them?!