Having trouble finding protein in my diet..

[DeMaze]

Hi Ladies--
I have just started counting my calorie intake daily and seems I'm laking on protein. Does anyone have any ideas where I can get the most protein in my diet.

Here is my typical menu

Breakfast- quaker oats, (someone recommended having egg whites), or I have whole grain waffle
snack- fruit or fruit smoothie
lunch- whole grain bread- going to try almond butter and jelly
snack- almonds, cottage cheese with fruit (someone recommended this)
dinner- either fish or chicken, with veggies and small salad.
bedtime snack: granola??

Is protein powder safe to use? What kind to you recommend? I can probably add to my smoothie.

Thanks for helping me!

I

[Ms_Doodikins]

Hi Ladies--
I have just started counting my calorie intake daily and seems I'm laking on protein. Does anyone have any ideas where I can get the most protein in my diet.

Here is my typical menu

Breakfast- quaker oats, + 3 egg white
snack- fruit or fruit smoothie - add a scoop of whey to the smoothie
lunch- whole grain bread- going to try almond butter and jelly - have a lean chicken or turkey sandwich here, you can cook up a whole chicken on sunday and use the meat for these sandwiches through out the week, or either go to Sams Club or Costco and get a big bag of the frozen chicken breasts)
snack- almonds, cottage cheese with fruit (someone recommended this) fine as is
dinner- either fish or chicken, with veggies and small salad. fine, just use oil/vinegar for dressing, nothing to calorie/fat dense
bedtime snack: granola?? I would suggest cottage cheese or another protein scoop here along with a small handful of almonds or tbsp. of PB

Is protein powder safe to use? What kind to you recommend? I can probably add to my smoothie.

Yes it is perfectly safe to use!!! I use Dymatize Elite Whey (Cafe Mocha and Vanilla) or ON 100% Whey (Banana Creme is pretty swell)

http://www.bodybuilding.com/store/dym/elite.html
http://www.bodybuilding.com/store/opt/whey.html

But it is really up to preference as too flavor/brand but any pure whey protein will be very beneficial in your diet!!
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[DeMaze]

Thanks for replying! Its SUCH a great help! Question...so how do you eat the egg whites...I'm an amatuer here.... sorry if its a silly question.

Also, I love the idea of "cooking it on Sunday" for the whole week! PERFECT!

Thanks again!

[Ms_Doodikins]

It really doesn't matter, do what you like.

Me personally, I cook them into the oatmeal to give it more of a porridge like texture and then sprinkle some cinnamon on top.

But you could hard-boil them, then take the yolks out

Or scramble them and put hot sauce/salsa on top.

***You may want to do 2 egg whites and 1 whole egg or even 2 whole eggs in the morning instead though, as of right now you don't have a fat source in your first meal (i didn't notice that before)

[demike]

You could also have some whey protein in the morning as well. Mix it with some milk and you will have some fats along with it. I use EAS whey protein but there are many kinds.

[Mindi912]

Add some protein to your lunch - Chicken or fish just add some.

[Gracehbd]

Is protein powder safe to use?

99% of people on this site use heaps! I have 80g a day.

Why no meat/fish with lunch? You definitely ought to have lean meat or fish with both lunch and dinner.

Add in some dairy too.

[DeMaze]

I'm not sure why no meat at lunch, more of convinence, but I think I'll pick up some grilled chicken from Costco to add to a salad or eat on a sandwhich. Great advice everyone! THANK YOU so much! It really helps me!.... I feel kinds of "dumb" when it comes to healthy eating. Its not that I eat "bad" like mcdonalds, it just I'm not sure of the right things to eat! So you guys are gems...THANKS!

[Mindi912]

Do yourself a favour and buy chicken breasts and grill them yourself it's probably more cost effective for you.

Don't worry we all have to start some where and we all battle with our food intake.

[DeMaze]

HERE WILL BE MY TOTALS FOR TODAY.....

CALORIES 1,525
FAT 50.9
CARBS 175.3
PROTEIN 102.7

Oatmeal, cooked, regular-
Fruit smoothie drink, made with fruit or fruit juice only- Protein Powder
Peanut butter and jelly on 100% whole wheat bread.
Cheese, cottage, lowfat (1-2% fat) and small apple
Beans, string, green, cooked, from frozen
Salad with cherry tomatoes, peppers, and olive oil balsamic dressing (probably not the best dressing)..can anyone recommend one?
fish
Almonds

64oz of water....

I thought I was eating good until I saw my fat count..... UH OH!? Any suggestions ideas? I will be adding egg whites to my breakfast, but still am concerned about how much FAT is STILL in my diet! Guess at least by tracking I am actually NOTICING the problem!! ...thats a start!

Thanks everyone!

[Iceman1800]

I would switch the pb&j with tuna, mixed with miracle whip (which is much lower in sugar than most realize) and you already know you need to lose that salad dressing.....

[DeMaze]

Perfect! so Tuna and miracle whip on whole wheat bread? or on a salad? I DO know the dressing has GOT to change...

If anyone has any good SALAD dressings they like...please SHARE!! ;-)

[Iceman1800]

Perfect! so Tuna and miracle whip on whole wheat bread?

yep. if you want to add it to salad, skip the miracle whip. you can add some sliced chicken to a salad also

http://cgi.fatfree.com/cgi-bin/fatfr...sing#dressings

[kitebean]

Don't worry too much about the fat, 40-50g is fine. For the salad dressing, what about just plain balsamic? I promise you will get used to it! Or mix balsamic with some dijon mustard - it's yummy!

[freebirdmac]

^^^^ What she said. Don't make the mistake of trying to go 0 fat. You need a good 40g a day for optimal body function. Just make them good fats

[DeMaze]

Thanks guys! That helps me...I was so worried I was getting WAY to much fat! I will change my dressing though......I noticed it was HIGH in fat, but that is an easy fix!

[wyldthang]

if you like the creamy texture of ranch dressing on stuff, you can take some mustard(low in cals) and mix just a tad in of mayo--you'll get that creamy mouthfeel without all the fat of regular dressing. or just try mustard.

a tad=one scant teaspoon

scant=2/3 full



ps--there's new mayo made with olive oil, tho I think it tastes nasty and would take some getting used to.

[kimm4]

I'm not sure what your actual goal is but you plan is off balance. The carbs and fats are too high and your protein is a little low. I would def switch it up a little. Each meal needs protein, carbs and healthy fats spread thoughout your day.

[DeMaze]

Hi Everyone, I did much better today....I incorporated the changes you all suggested!

Here are my totals.....

Total 1,859, Fat 45.6, Carbs 182.4, Protein 186.9

Looks like a 22/38/40

Looks like I still need to tweak it a bit, but I think I am off to a good start, no?

Thanks everyone!