You don't need to resort to protein powders or protein bars to get this - just tweaking your diet will do the trick.
3/3/14 11:39 P
Whatever you choose to do, notice the impact on your calorie intake for the day.
Fitness Minutes: (96,738)
3/3/14 8:53 P
Fitness Minutes: (5,830)
3,239 3/3/14 8:36 P
I would try to replace at least two of the processed items in your diet with a lean meat, eggs, or lean dairy serving containing at least 20g protein.
3/2/14 6:46 P
One way I get more Protein is taking ZEAL Protein! I usually add a banana, unsweetened almond milk and lots of ice with one scoop of ZEAL protein! Taste better than than a shake form Braums! Zeal is flavored by bluebell icecream!!! if interested check out this website www.runningwithzeal.zealforlife.com
Edited by: MLTALLEYHO at: 3/2/2014 (18:47)
Fitness Minutes: (30,906)
3/2/14 5:58 P
I took a quick look at your nutrition tracker, and it looks like on the days when you're low on protein, you're not eating much (if any) lean meat. Try having a chicken breast with your dinner. You could also increase the nutrition (protein and just in general) in your breakfast by having Greek yogurt instead of a granola bar. (Fage 2% yogurt has the same number of calories as the granola bar, but six times as much protein.) Eggs are also a good source of protein.
Fitness Minutes: (96,738)
3/2/14 2:12 P
I always have that problem as well. I usually eat eggs, cheese and a protein shake.
3/2/14 12:52 P
It's definitely a problem! Increasing protein (if it's animal based) usually increases fat, too, even when you trim the meat. That fat has 9 calories per gram as opposed to the 4 calories per gram (same weight) of carbs and protein is something to consider when buying or preparing meat. Look for the lower-fat fish to add protein without more calories (as long as you dry roast the fish or broil it 'plain'). I'm not saying you should choose one over the other - fish over the beef. But if you are looking to increase protein, the beef has 27 grams of protein and the cod has 23.
I was looking at cod, cooked dry, and beef, round, trimmed to be lean only - there are eight grams of fat in the beef and 1 gram of fat in the cod (each weighing 100 grams). No surprise that it is also 185 calories vs 105 calories.
I like non-fat cheese (cottage cheese and shredded cheddar) because at least I get the protein without the fat. Egg whites work too (egg beaters are basically egg whites).
Then there's quinoa, tofu, and cooked dried beans.
Another source is nutritional yeast (3 grams of protein in a tbsp, and 20 calories). Look in the health food section of your supermarket. Don't buy it if you don't like it, you'll be wasting your money. I love it (especially on hot popped corn) but that's just me. It gives things a 'cheesy flavor' that's a bit like parmesan. I recently made pancakes and added nutritional yeast to the ingredients; they tasted like they had parmesan cheese in them, which doesn't bother me.
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