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How can I add more protein to my diet?

Saturday, January 26, 2013

I always seem to be low the recommended amount of protein. It is a struggle to find ways to increase the protein without going over on the calorie side. For a long time I was fixing a protein drink for breakfast every day that had 26 grams of protein in it - Muscle Milk brand but I have not had it for a week now and cannot get the needed protein. Even with the Muscle Milk I would be low on the protein side. I just do not know what to do. Any suggestions would be appreciated. Thanks, Bette
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  • BLBH16
    Thank you for your suggestions Laurie. I usually have a protein drink for breakfast, salad with 3 oz meat on it for lunch, and 3-4 oz meat with veggies and a starch for dinner but do not get up to the 60 gm of protein doing that. The last couple of days I have had egg whites and a whole egg omelet with fruit for breakfast. I'm working on it. Thanks for your input! emoticon
    1971 days ago
  • LAURIE160IN2013
    I'm not sure what numbers you're using, and I see no mention of your being a vegetarian. To keep your calories down, maybe you need to reduce the amount of fat or carbs. I think many people are used to eating prepared food, casseroles, pasta dishes, etc., and just aren't used to protein foods. How about lean meat, chicken breast, fish, eggs, soybeans? Eat these in their simplest form whenever possible; prepared foods such as fish sticks, sausages, quiche, and bean soup might seem like protein foods, but they might not have much protein in them at all (unless you made them yourself and know what went into them). Read the nutrition labels on all foods.
    Hope that helps,
    1974 days ago
  • BLBH16
    Thank you CPRESSON for your response. Somehow I had forgotten the Greek yogurt and the string cheese. I just had a Muscle Milk whey protein mixed with water instead of my usual NF milk. It has 16 grams of protein and 150 calories. I'll look for the Earth Fare brand when MM is all gone! emoticon
    1974 days ago
    EAS Carb AdvantEdge is a good option with 17g protein and only 118 calories. I also like fat-free Greek yogurt for a decent amount of protein and not too many calories (Dannon Light & Fit Greek is a good option) as well as light string cheese. I do use Earth Fare's vanilla whey protein to supplement as well since it has no added sugar, 18g protein and only 80 calories per serving--and I think it tastes pretty good.

    It's sometimes challenging to balance carbs, protein, and fat percentages, but keep working at it :)

    1974 days ago
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