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I would like to see a "sample menu" of someone who is able to get more than 100 gm. of protein in their diet without eating nothing but meat and staying to a calorie intake of 1500-1800.
I eat veggies, meat, fish, eggs, some grains and fruit and few "bready carbs." I struggle to get enough protein in my diet and being told to "add an egg white" or "eat quinoa" isn't enough.
Can someone give me a day's food intake so I can see how it's done?
#struggling
Diet Calendar Entries for 06 December 2018:
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1020 kcal
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Fat: 21.57g | Prot: 67.89g | Carb: 154.59g.
Breakfast: Quest Maple Waffle Protein Bar, Cooked Kale (from Fresh, Fat Not Added in Cooking). Lunch: Maple Grove Farms Balsamic Vinaigrette with Maple Syrup, Green Cabbage, Turkey Breast Meat, Quinoa (Cooked). Dinner: Yoplait Oui French Style Yogurt - Coconut, Sweet Potato, Baby Spinach, Frieda's Celery Root, Trader Joe's Hot & Sweet Pepper Jelly, Sweet Cherries. more...
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1829 kcal
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Activities & Exercise:
Weight Training (moderate) - 30 minutes, Walking (exercise) - 3.5/mph - 20 minutes, Resting - 15 hours and 10 minutes, Sleeping - 8 hours. more...
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 Comments
If you're struggling that much, 2 scoops of most protein powders are about 50g. If you don't like that, cottage cheese, tuna, chicken, eggs & whites... You have to get creative. My wraps I use even have 8g of protein each. There are tons of options to up your protein intake.
06 Dec 18 by member: Cb1006
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And I'm talking 1/2 box of egg whites. I eat a whole box for breakfast.. 50g.
06 Dec 18 by member: Cb1006
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I don't understand what is so difficult, if you eat all those products it should be pretty simple. I eat steak and if you need to be lean then get beef in a leaner form. salmon wild caught is pretty good too for high protein. even chicken is higher in protein, 6 ounces of chicken breast is half your requirement, easily eaten in a meal with your veggies. if you need high carb to balance look up higher carb veggies which will work in your woe. you need to look up options to create that balance of macro's you are looking for. it does take a little bit of figuring. I think you can easily get the protein you need but need to figure out how to get your other macros inline. whoever put you on this should be able to give you sample menu's.
07 Dec 18 by member: baskington
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whole beans the kind you cook up are high in carbs, look at black beans 44 carbs per cup low fat and has protein. mix and match high value foods.
07 Dec 18 by member: baskington
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my son is on similar to what I think you are struggling with and they have a lot of whole rice mixed in with their low fat protein, so they make up bowls with their portion of protein, rice and veggies. I don't look much in their packages when they come over to visit, they also eat multiple times a day but I know they have rice as a filler
07 Dec 18 by member: baskington
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Egg whites, chicken breast, red beans, garbanzo beans,etc.
07 Dec 18 by member: Keilin_4
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Ole Extreme Wellness Spinach & Herbs Tortilla Wraps 4g of protein per tortilla and 50 calories each one
07 Dec 18 by member: Keilin_4
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Navy beans, black beans, red beans, and chickpeas.
07 Dec 18 by member: ApacheTiger37
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I use protein shakes (premier protein) and bars (Kirkland or quest) that are high protein and very low carb <5g each. I usually do OK on regular food but I am adding protein that keeps up with my activity levels...120 - 140g / day.
07 Dec 18 by member: tahoebrun
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