Have you made any significant changes to your average/general diet in the month since you stopped tracking?
If the information in your tracker is a good representation of the way you eat, I would recommend killing two birds with one stone and increasing your veggie intake. Your protein percentage actually isn't that low, and many green veggies are surprisingly high in protein per calorie. If you get your 5 a day by adding green beans, peas, spinach, and the like, that should be enough to push your protein up while adding very few calories.
Also, have you looked into the role alcohol might be playing? There are days when beer and/or wine account for 25% of your calories. Alcohol is like sugar-- empty calories that take up your calorie allowances without giving you any nutrition in return, so it ends up blocking you from meeting your health targets. If you could think of alcohol the way you would think of candy-- a once-in-a-while treat that you would only indulge in *after* you've met your nutritional targets for that day-- it would probably speed things up quite a lot as well as making it a lot easier to hit targets. In fact, if it works for you, you might even consider switching indulgences. A scoop of reduced-fat or low-sugar ice cream or frozen yogurt would have fewer calories than a beer and would also give you a smidge of protein and some calcium. Or home-made pudding? You'd be surprised at how easy it is to make pudding, and you can tweak the recipe with some extra non-fat dry milk or using egg substitute in place of whole egg to boost the protein even more.
Anyway, in a lot of cases when people don't meet nutritional targets, it's because sugar or alcohol or white flour is taking up more than its share of calories without giving anything back in return.
Also I precook chicken breasts and chop them into pieces to add to salad or soup o=if it is after working out and I crave protein.... sprouts...I make pea and mung bean sprouts and use them when I can.
6/28/13 12:52 P
Here's an article that might give you some different suggestions:
Fitness Minutes: (85,402)
6/28/13 12:09 P
Cottage cheese (or other low fat cheeses) + other low fat dairy, legumes/lentils, fish/shellfish, whole grains, nuts/seeds.
You could also increase your portion sizes of the proteins you already eat and cut out some unnecessary carbs or fat. If you want to increase protein without adding too many extra calories use egg whites. Nothing wrong with a whole egg but you can add a lot of protein per calorie count with an egg white omelette and veg.
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