Need help with getting in more protein
Oh hey it’s my expertise. Here you go
-I’d recommend eating 2-3 eggs every morning. Huevos rancheros taste great and super balanced, I make them almost every morning
-Casein protein is better than whey protein if you’re trying to lose fat, because it takes longer to digest so it keeps you full for longer. 1-2 shakes a day
-Protein Greek yogurt is amazing. You can find brands that are like 100 calories, 15gs protein, 0gs of fat. Oikos is the brand I get.
-Protein bars. Look for around 20gs of protein per bar and only 15-30gs of carbs
-Protein cereal if you’re too lazy to make eggs in the morning. I get the premier protein brand from Walmart
-Quest protein chips, kinda expensive tho
-Nuts/seeds are healthy and have some protein, but more fat than protein so don’t get full on them
-Look at the frozen section of grocery stores for ready made protein meals. You can sometimes find thing like protein mac n cheese that actually have really good macros
-Beef jerky (make sure it’s not those sticks like slim Jim’s)
-Chicken or Turkey is every way possible. Sandwiches, straight up breast, tacos, spinach with ground chicken, etc
If you need meal ideas feel free to DM me.
Goals and calorie ranges differ from person to person so it depends on the individual. Do you have a caloric range/specific goal currently?
Some of my personal favorites based on my calorie range and goals include:
-Cubed deli meat: I get a 1/2-1inch cut of deli turkey or chicken and cube it at home. Cheaper than getting jerky, and offers more options.
-Siggi’s Yogurt: No chalky texture like greek yogurt has but can be more expensive.
-Protein shake mixed with water: Minimizes extra calories than mixing with milk/juice. This works great for me, and my clients/patients to reach protein goals. Time-saver but may not offer the satiety you want.
-Hemp Protein: I add this to sauces, oatmeal, and some baked goods because it doesn’t have a strong protein shake taste a lot of people don’t enjoy.
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Feel free to reach out with any questions about my suggestions!
Canned sardines. 15-20g of good protein, doesn’t sit heavy, and comes with a great dose of Omega-3s. If you get the ones tinned with olive oil, you can save the oil and use it for other cooking uses too! And if I want more calories, I eat them with some (relatively healthier) crackers or nuts.
they make sugar free pudding and jello cups for the sugar free pudding mix it in with cottage cheese and it’s literally to die for and the jello cups are like 5 calories a piece and all it is is protein so its pretty good too thats two great ones
banana with (self made, sugarless or maybe you find organic peanut butter without sugar) peanut butter…plus option one: put a little bit melted dark chocolate over itplus option two: freeze it, with or without chocolate
Beverly makes a protein called UMP. The chocolate, if mixed with just enough water to turn it into “thin pudding”, then put in the ‘fridge for 5-10 minutes, turns into….pudding. And it’s GOOD.
I often add a small scoop of Halo Vanilla Bean ice cream on top.
Big fan of Greek yogurt mixed with protein powder, any flavor really. It’s like a high protein sweet treat! Sometimes I’ll mix in fruit or peanuts too. My favorite combination is coconut Too Good Greek yogurt with Legion cinnamon cereal protein powder.
Lately I’ve been eating greek yogurt mixed with a half scoop of chocolate protein powder, a sliced banana, about a tablespoon of almond butter, and a little drizzle of honey over the top.
It kills my sweet cravings every time and has replaced desert for me. It also has healthy carbs, fats, and proteins.
I personally just eat meat and eggs for plenty of protein. I don’t worry about calories too much because I keep my carbs low (100-150 tops). Haven’t used a protein shake in several months and gaining muscle while losing fat (scale actually staying around the same)