one of the easiest things that you can do is to look at the foods that you're already getting the most protein from and eat slightly larger portions of those foods. so if you were eating a cup of pasta, have 1.25 cups. if you were having 2 Tablespoons of nut butter, have 2.5 Tablespoons of nut butter. if you were having 20 grams of broccoli, have 25 grams of broccoli. for oatmeal, some people like adding things into their oatmeal to give it a little nutritional boost. making your oatmeal with milk instead of water is an easy boost. adding a raw egg or egg whites in before you cook it will add a little more protein for not a lot of calories. adding a Tablespoon of nut butter will do the same, but for more calories and less protein. the other thing that people seem to like adding to oatmeal is squash or pumpkin. i'm not exactly sure what the breakdown is on those, but you might be able to get an extra gram or two in that way.
I'm lacto-ovo vegetarian and I am getting about 60-65g of protein a day without much trouble. I have two eggs for breakfast almost every day and the rest of it is made up of small amounts of cheese, and lots of beans, legumes and vegetables.
Fitness Minutes: (6,646)
5/24/14 9:52 P
... I accidentally replied to the wrong thread. Sorry guys!
I don't eat red meat or poultry. Some of my favorite sources of protein are: -peanut butter -chia seeds (add to oatmeal, rice, couscous, quinoa) -black beans -tofu -tuna -cottage cheese -greek yogurt
Fitness Minutes: (1,946)
5/15/14 12:10 P
No, I'm not a big meat eater. I think that I don't get enough protein in the morning. I usually just have oatmeal and a piece of fruit....I haven't been eating a lot of the power packed veggies, like beans, spinach, and broccoli. I'll have to incorporate more of those veggies, along with milk and eggs into my diet.
If you find yourself not meeting the Spark protein guidelines, you're probably not a big meat eater, because it's easy to hit those marks with a few servings of chicken or fish or something like that. But nuts, whole grains, soy products, dairy products, and beans and lentils are great ways to get protein.
I make big batches of pumpkin oatmeal on the weekends and use a can of fat-free evaporated milk to replace part of the water for the oats. Lately I've been making it with steel cut oats, and I throw a few tablespoons of chopped toasted walnuts or pecans in it along with some raisins. It gives me 14 total grams of protein for breakfast at around 290 delicious calories. The protein in it helps me stay full.
Fitness Minutes: (1,946)
5/15/14 11:35 A
Thank you to Becky and everybody else. I guess that I get enough protein according to normal dietary regulations, but not enough for weight loss. So, I think that I'll try mixing up some of the food I eat to include a little more protein in my day. Thanks for the great suggestions!
For healthy adults, maintaining a healthy weight; the formula is: Body weight (in kilograms) X 0.8 grams of protein = protein needs for the day
This is for someone who is physically active; but not training of competitive sports, endurance events, strength training, etc.
hope this helps
5/13/14 9:23 P
Becky, so wait...I'm good then, yes? I'm pretty much where I want to be, I want to lose a couple "vanity" pounds for an event in september, but this is my weight - I've been maintaining for a month now.
I aim for 100 grams a day of protein, and to do this, I eat about 6-7 ozs. of b/s chicken thighs for lunch AND dinner, but I also get protein from vegetables, beans, eggs, nuts, and cheese.
If you eat 10-15 servings of veggies, you can easily get 20-30 grams of protein. A can of peas ( 1.75 cups ) has 14 grams of protein, a can of mushrooms ( 1 cup ) has 6 grams. I know fresh is better, but I buy the No Salt versions, and hope it is good enough.
Meat, eggs and cheese are the obvious big choices, but I think beans are excellent, if you don't want to eat a lot of meat. A cup of beans has around 20 grams of protein, which is about the same as 3-4 ozs. of fish, chicken, or beef.
I limit my cheese due to sodium, including cottage cheese, which is a favorite of mine, but they haven't come up with a low sodium version yet. I also dislike yogurt, but it has protein in it also. One cup plain low fat yogurt has 12.8 grams of protein.
If you want to get to 60 grams a day, and eat 5 meals ( 3 + 2 snacks ), all you need is 12 grams for each one. Your snacks could be a cup of yogurt, and cheese with carrot sticks. Your breakfast could be 2 HB eggs with fruit, or a serving of cereal with milk. Lunch could be a salad, with 3 ozs chicken breast on it, and dinner could be 4 ozs fish, with 2 cups of peas.
You could even make a home-made 3 bean salad w garbanzo, kidneys, and green or wax beans. Also, since garbanzo beans are chickpeas, you could make hummus, which has a gram of protein per tablespoon. A slice of pita, with steamed veggies ( onions, peppers, tomato ) topped with hummus is delicious. Maybe add an oz of shredded cheese?
I suggest pre-tracking, and just making 4-5 meals of 12-15 grams of protein in each. It makes it a lot easier if you don't get to dinner, and realize you are at 18 grams for the day, and need 42 grams for dinner.
I eat low carb, so I actually struggle to stay around 100 grams, but I understand that with less meat/eggs, it can be a struggle. Hope some of my suggestions help.
Fitness Minutes: (32,993)
5/13/14 8:11 P
Protein, protein, protein....there is so much concern about getting enough protein and the reality is we are often eating too much protein. Remember 2 cups of spinach can give you almost 7 grams of protein, most vegetables have protein and that does not show up on the tracker as protein. As Becky mentioned these are just suggested ranges, yes we need some protein in our diets but if you don't get that much every day, do not worry. It is quite rare for people to suffer ill effects of eating too little protein. Very strict vegans and people with eating disorders are the rare situations where eating little or no protein can cause problems, but for most of us, it is usually not a problem. The previous posters gave some good examples of foods to increase your protein intake if it is a concern.
You have been given some ideas of foods with a higher protein content. You need to be including some protein rich food at every meal---breakfast, lunch and dinner. If you make your tracker public we can give more helpful tips. Let me know if you need the steps to do this.
The minimum amount of protein for our SP range is 60 grams. The reason it is slightly higher than the "recommended amount" for a reference man or women is because this is a "weight loss site."
Protein recommendations are different for someone trying to lose weight vs maintain weight. The extra protein helps preserve muscle mass during weight loss and helps one to feel fuller longer.
Becky Your SP Registered Dietitian
5/13/14 6:14 P
I struggle with protein, too - if I go by what SP recommends.
Non-fat Greek yogurt nuts beef jerky deli meat wrapped around string cheese, maybe stuffed in a lettuce leaf any type of protein shake hard boiled eggs chix breast on a salad or in soup beans
Fitness Minutes: (9,224)
5/13/14 5:09 P
In addition to adding protein to your smoothies, which is what I do, I also encourage you to add some nut butter into a snack. I will usually do peanut butter and banana before my afternoon workout, even peanut butter or some melted cheese with an apple. Even a handful of nuts will add some protein to a snack.
Fitness Minutes: (37,448)
5/13/14 3:38 P
I tend to have a salad in the afternoon and I add chicken to that to increase the protein. I also keep hard boiled eggs and nuts around.
Fitness Minutes: (2,155)
5/13/14 3:36 P
Can you make your tracker public? People could give you specific suggestions based on what you are already eating ,then.
Fitness Minutes: (1,946)
5/13/14 3:01 P
Thanks, I'll have to try that!
5/13/14 2:49 P
Whey is good, added to a fruit smoothie. Instead of eating the fruit you have chosen, liquify it in the blender with some whey protein. There's a GNC near me that sells unflavored whey and I've also found unflavored whey on amazon. When I look for whey on the shelf at Walmart, for example, it usually is flavored. Check the ingredients.
Non-fat greek yogurt is a good source: you get a lot of 'bang for your buck' in terms of protein for fewer calories. You can put that in a smoothie, too!
Edited by: ALGEBRAGIRL at: 5/13/2014 (14:51)
Fitness Minutes: (1,946)
5/13/14 2:44 P
I have a hard time getting enough protein into my diet. According to the Spark nutrition tracker, I should be getting at least 60 protein/day. However, I often don't meet that. Does anybody have any suggestions to increase my protein intake?
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