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How can I add more protein?



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JENNILACEY
JENNILACEY's Photo SparkPoints: (69,475)
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8/11/13 1:51 P

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You don't have to eat red meat. I don't eat red meat and still reach 100-125g of protein a day.

Milk and other low fat dairy
Beans/lentils
Fish/seafood
Chicken, turkey or pork
Whole grains
nuts/nut butters/seeds
eggs/egg whites
Even veg has protein in it.

It's hard to give specific advice without seeing your nutrition tracker...

But it usually just comes down to looking for what macro you're high in, what foods you eat that are high in that macro and cutting back on them and replacing them with protein.

Usually it's carbs, we live in a carb-rich society. So cutting back on foods that have a lot of added sugar and refined grains will help. Replace them with veg, legumes/lentils, fruit and whole grains and protein.


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"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!

I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.


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160FLAMINGO
160FLAMINGO's Photo SparkPoints: (2,536)
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8/11/13 12:52 P

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I've been trying to add even more chicken, fowl, cheese and eggs but I don't eat red meat.



RUSSELL_40
RUSSELL_40's Photo Posts: 16,244
8/11/13 9:51 A

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Meat
Fish
Fowl
eggs
cheese
beans


Russell - current BMI 28.6
197 - bmi 30 - done
164 - bmi-25


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NANLEYKW
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8/10/13 10:15 P

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I don't usually have trouble hitting my protein range, and I get most of that through peanut butter, Greek yogurt, and chicken.



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JUDY1260
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8/10/13 9:52 P

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Do you eat meat? 3 oz of grilled chicken breast is 26g of protein.
Peanut butter, yogurt, cheese, cottage cheese, even a glass of milk are all good ways to add protein.

I got 35g of protein into my lunch today with this:

1 slice Arnold Multi-Grain Bread 5g
1 slice swiss cheese 7g
1 slice honey roasted turkey breast (from the deli) 10g
Chobani pineapple Greek yogurt 13g

Judy
Good health is not determined by the number on the scale.


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MOINSDEMOI
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8/10/13 9:22 P

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Pure Protein Bars help me reach my protein goals - 200 calories for 20 grams of protein plus other nutrients and low in fat.

"She believed she could so she did."


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CERTHIA
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8/10/13 4:47 P

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What do you typically eat? And what is your protein range? If you made your tracker public it would be easier to give useful input.

Cottage cheese is a great protein-booster if you can have dairy, low in fat and carbohydrates and packed with nutrients. Other options; fish, tofu, eggs, nut-butter, sandwich-meats, meal-replacements bars, lentils, ect.

If you already have protein with every meal then perhaps just increase the amount, and cut some calories in the carbohydrate or fat department to make room for this in your calorie-budget?



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KNUCKLES145
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8/10/13 4:39 P

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how much protein are you aiming for and what an example of what your are eating for protein?

All the so called "secrets of success"will not work ... unless you do.




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160FLAMINGO
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8/10/13 4:27 P

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I never come close to my daily protein even though I usually have some at every meal and most snacks? Any suggestions?



 
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