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Protein intake



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MICHELLEXXXX
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2/19/14 12:24 P

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I started with small changes, like including at least a little protein with every meal and snack. Meanwhile I completely eliminated sugar and flour. I had more energy and became more active which encouraged me to continue adding protein.

"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life." John 3:16


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LEC358
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2/19/14 12:03 P

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Greek yogurt has a bunch more protein than the normal kind so there's one swap you can make for the same number of calories. Also, hard boiled eggs have only 70 calories and a lot of protein. Dark, leafy vegetables have a surprising amount of protein. Finally, maybe adding some protein/fats at breakfast through yogurt, eggs, avocado, etc would increase your protein intake as well.



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LGREGG07
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2/19/14 11:58 A

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Lean cuts of meat (chicken, turkey beef, pork, etc)
fish
shrimp
legumes
lentils
nuts
cottage cheese
Greek yogurt
eggs and egg whites
tofu
quinoa
PB (although this is more a source of healthy fats rather than protein)
whey protein powder

the easiest way I found increasing my protein was to stop eating as many processed foods. I replaced the deli meat in my wraps for tuna or canned chicken at lunch. I have chicken/fish/shrimp/lean turkey and veggies for dinner. I have greek yogurt and fruit with breakfast. I snack on nuts and cottage cheese. Basically, I try to have a source of (high) protein foods at each meal.



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NYCALIGIRL
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2/19/14 11:24 A

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HI, I'm trying to up my protein intake and lower my carb and fat intake...I just find that going over a 25% protein intake seems very, very hard. I'm trying to eat as clean as I possibly can and I am sure I'm not a 100% with clean eating, but once I get to eating 22% of protein it seems difficult to even eat much more for the day. I'm just trying to find a healthier way of eating with real food and no junk as well as continue to do a healthy work out for 5-6 days a week...just looking for any advice and know in advance it is well appreciated.



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