Weight-Loss Tips for getting more protein in

Weight-Loss
K

katiebridges

New member
Any tips for getting more protein in on a diet of 1200 cals?

Typical day is:

Breakfast: Peanut Butter on 2 Slices Wholegrain Bread

Lunch: Either Chicken Salad or Cheese Salad and a Banana

Snack: Low Fat Choc Mousse or No Sugar Jelly or a Spoonful of PB

Dinner: Either some kind of meat and veg, quorn and veg, prawns and salad or chilli and 35g (dry) brown rice.

And 4 cups of tea with skimmed milk and no sugar

I use fitday which tells me this is carb heavy but I'm not sure how to get more protein in without going over my cals.
 
Egg Whites - 1/4 cup = 30 cals, 1g carb, 6g protein
Protein whey in moderation
Low fat or fat free cottage cheese
fish
 
A 4oz can of tuna will get you ~25g of protein at about 140 calories depending on the brand. Some people don't like eating tuna plain but I rather enjoy it with a bit of pepper and mustard. :)
 
Breakfast: Peanut Butter on 2 Slices Wholegrain Bread
Skip the peanut butter and go for yogurt (greek yogurt is especially protein rich), eggs, or something like that. PB is more fat than protein.

Snack: Low Fat Choc Mousse or No Sugar Jelly or a Spoonful of PB
Try low fat string cheese, low fat cottage cheese, or something of that nature.

Dinner: Either some kind of meat and veg, quorn and veg, prawns and salad or chilli and 35g (dry) brown rice.
Skip the carbs with dinner so that you can add more protein rich snacks during the day. I've found that dropping carbs from my dinner has helped with my loss quite a bit. They're more a habit than something I really need.

If all else fails, using a protein powder to have a shot of protein as a snack or after a workout helps me. I usually have a post workout protein drink - just some flavored powder in some ice water - and it helps give me the boost I need to make my numbers.
 
Hi katiebridges,

The highest quality proteins contain enough essential amino acids to meet your nutritional needs which you can get from animal sources like egg whites, milk, meat and fish.

On the other hand vegetables and grains are significant sources of the essential amino acids, each one alone is often short one essential amino acid. Therefore, if you eat no animal products you must learn how to combine your protein sources. For example, cereals are low in the essential amino acid lysine, while legumes (like peas, beans, and lentils) are low in methionine. A meal containing both rice and beans will have all of the essential amino acids you need.

Hope that helps,

CptG
 
You can have one slice of bread, plus Greek yogurt or almond butter or something that's a little better than the PB (Are you using natural PB, or the stuff with sugar added?)

I find Greek yogurt to be a godsend - it's about 6 calories per gram of protein, which means you could get 100g of protein from 600 calories (Although that's a lot of yogurt, lol). Personally I throw in frozen pomegranate or strawberries for some fiber + flavor.

You can also either skip the brown rice, or sub in quinoa for it. Quinoa is a grain/seed that's got a much higher protein content than rice.

I like dry roasted edamame (soy beans) for my snack. A serving is 14g protein, 10g carbs, 8g fiber, 4g fat, .5g sat fat, and 130 calories. Not quite as good a ratio as the Greek yogurt, but a lot more fiber, and filling enough that I usually only eat a quarter or half serving as a snack.

You may also consider cutting the banana in half, or switching to strawberries or a lower calorie fruit. 1 banana is 1g of protein and 121 calories, a cup of halved strawberries is 1g of protein and 49 calories.

When it's warmer, I'll also make protein smoothies - throw in protein powder, frozen fruit, water & maybe ice and blend :D I don't do this much in the winter though - for some reason!
 
Eat more of eggs and have them regularly and include them in your diet. I will also be better if you include legumes and pulses in your diet. If you are non-veg eating than you can also try out fish and meat which are the highest source of proteins.
 
You must log in or register to reply here.
Back
Top