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MICHELLEXXXX SparkPoints: (12,229)
Fitness Minutes: (5,920)
Posts: 3,780
2/19/14 12:24 P

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.

LEC358 SparkPoints: (11,135)
Fitness Minutes: (6,555)
Posts: 2,744
2/19/14 12:03 P

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.

LGREGG07 SparkPoints: (44,513)
Fitness Minutes: (137,269)
Posts: 118
2/19/14 11:58 A

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.

IDNYCAGIRL SparkPoints: (35,623)
Fitness Minutes: (111,666)
Posts: 547
2/19/14 11:24 A

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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