Need protein ideas to up my protein intake please help

[Abby1985]

Hi I need some low calorie/fat protein ideas to increase my protein intake. i've had 73.6g of protein today but i weigh 67 kg. I have cooked chicken leg in the fridge left over from the chicken i cooked the other day ( I only ate the breast) but i'm worried it wont be lean enough. what foods are good to increase my protein intake?

ty

aby

[camibrian2000]

lean steak, fish, turkey breast, egg whites

[al.strongman]

Have you tried protein supplments?

I eat a lot of chicken, turkey and tuna.

[ACRhino]

I buy the 32oz containers of egg whites. They are pasturized and 16oz is 50g of protein with 0 fat, 0 cholesterol and almost no sodium. They are also dirt cheap.

[braggable]

Hi I need some low calorie/fat protein ideas to increase my protein intake. i've had 73.6g of protein today but i weigh 67 kg. I have cooked chicken leg in the fridge left over from the chicken i cooked the other day ( I only ate the breast) but i'm worried it wont be lean enough. what foods are good to increase my protein intake?

ty

aby

Just wondering, why are you worried about the fat? What is your daily fat intake?

[Abby1985]

ty

i have just eaten 125g of chicken leg which boosted my protein up by 30.2 g wasnt sure if it was ok to eat the leg for two reasons. one its the leftover from a chicken i cooked on sunday and 2. its the fattest part of the chicken but i have braved it as i need to get my protein up. i'm now at 90.2 so i have reached my daily intake. I'm terrible for eating as i never feel hungry, i have to force myself to eat. 6 meals a day is really helping. Before i tended to eat take out a lot as i would think about food last minute but i'm trying to plan ahead hence why i asked for your help. I'm going to plan for the week in advance.

[desslok]

lower fat ground beef, lean steak, chicken breast, tuna, sardines, LF/FF dairy, whey isolate.

[AnnieOlson]

Cottage cheese, perhaps?

[desslok]

ty

Before i tended to eat take out a lot as i would think about food last minute but i'm trying to plan ahead hence why i asked for your help. I'm going to plan for the week in advance.

I usually bulk cook on Sunday nights and Wednesday or so. Or for dinner, make enough to have leftovers for lunch. If you have trouble eating enough, bring snacks like jerky, nuts, trail mix, etc.

[Abby1985]

i worry about my fat intake as i ate mainly takeout for 2 years and i have a huge amount of it now. i don't trust the weighing machine as it said i was 26% and it said that was good but i feel i'm so much more and i know i dont look good and i need to be careful how much fat i eat now so i lose weight while training

[defury]

Lean red meats, fish, chicken, eggs, beef jerky, nuts, milk, yogurt, cheese, vegetarian protein options like tofu and soy, protein powders.

So many high protein sources its almost hard NOT to find one.

Healthy fats are good for you and required for body functions never skip fats, skip carbs instead they are much more forgiving a nice balance is what you want but never skip fat completely.

[rc5star]

1 cup fat free greek yogurt
1 scoop whey

240 cal
44g protein

[feelsg00dmayne]

i worry about my fat intake as i ate mainly takeout for 2 years and i have a huge amount of it now. i don't trust the weighing machine as it said i was 26% and it said that was good but i feel i'm so much more and i know i dont look good and i need to be careful how much fat i eat now so i lose weight while training

fat doesn't make you fat, an excess in calories make you fat. so feel free to indulge in nuts, peanut butter, and olive oil.

and i second cottage cheese as an easy source of protein.... 1 cup = 28 grams! also, tilapia and chicken are my go to meats for protein... easy 28 grams per 4 oz servings.

[WonderPug]

i worry about my fat intake as i ate mainly takeout for 2 years ...

Dietary fat intake does not make you fat, beyond its contribution to total caloric intake just the same as protein and carbs.

Please keep in mind that bodyweight is a function of caloric intake. Body composition is affected by macronutrient sufficiency, with an intake of 0.45 to 1.0 grams per pound of bodyweight being recommended (unless you're obese, in which case you should base intake on bodyweight). Protein intake should be 1.0 to 1.5 grams per pound of lean body mass, with the remainder of your calores composed from your preferred mix of carbs and additional protein and fat.

[Abby1985]

so far today i have eaten 2 protein shakes with milk 34g of protein 14g carbs, 2 large bananas as snacks 62g carbs, 2g protein, smoked haddock and veg 21.4 g protein, 0 carbs and now one chicken leg 30.2g protein. All i feel i have done today is eat and i dont think this is enough

[camibrian2000]

i worry about my fat intake as i ate mainly takeout for 2 years and i have a huge amount of it now. i don't trust the weighing machine as it said i was 26% and it said that was good but i feel i'm so much more and i know i dont look good and i need to be careful how much fat i eat now so i lose weight while training

Healthy fats won't make you fat. Eating more calories than you need too will.

[Abby1985]

Dietary fat intake does not make you fat, beyond its contribution to total caloric intake just the same as protein and carbs.

Please keep in mind that bodyweight is a function of caloric intake. Body composition is affected by macronutrient sufficiency, with an intake of 0.45 to 1.0 grams per pound of bodyweight being recommended (unless you're obese, in which case you should base intake on bodyweight). Protein intake should be 1.0 to 1.5 grams per pound of lean body mass, with the remainder of your calores composed from your preferred mix of carbs and additional protein and fat.

i dont know what my lean body mass is. i'm not servilely over weight as my bmi is 23.6

[camibrian2000]

i dont know what my lean body mass is. i'm not servilely over weight as my bmi is 23.6

If 26% body fat is correct and your stats to the right are correct your LBM is around 113lbs

[feelsg00dmayne]

so far today i have eaten 2 protein shakes with milk 34g of protein 14g carbs, 2 large bananas as snacks 62g carbs, 2g protein, smoked haddock and veg 21.4 g protein, 0 carbs and now one chicken leg 30.2g protein. All i feel i have done today is eat and i dont think this is enough

oboy... u need to eat up girl. and where are your FATS?! go gulp down some olive oil with your shakes if you have to...

also to calculate calories: TOTAL calories = grams protein x 4 + grams carbs x 4 + grams fat x 9

[Abby1985]

If 26% body fat is correct and your stats to the right are correct your LBM is around 113lbs

wow that high as i weigh 152 lbs

[lovingit]

Eating fat is not unhealthy but fearing eating a chicken leg is. I want to make sure you are getting the point that fat does not make you fat. Total caloric intake is what you should be concerned with, not necessarily eating the leanest meat possible.

[WonderPug]

^ This * 1000 then * another 1000!!!

wow that high as i weigh 152 lbs

bodyweight - body fat = LBM

155 - (.26*155) = 116.

[joelash302]

i dont know what my lean body mass is. i'm not servilely over weight as my bmi is 23.6

Most of this board is overweight according to BMI.

Lesson for the day - BMI is worthless.

[Abby1985]

sorry for being so dumb to nutrition i never watched what i ate until now. no matter what i ate i never weighed more than 127 lbs. it was never a problem for me until after having my baby girl. I had to have a high calorie high protein diet during pregnancy to keep the pregnancy viable and i gained a tone of weight so I'm now trying to understand it in order to lose the weight.

[Abby1985]

is this correct i weigh 152 lbs, 26% bodt fat bmi 23.6

115g protein, 310 carbs, 69g fat?

foes that mean i need to eat 2321 calories as that seems a lot. i'm going to go raid the cupboard for tuna now as hubbys at work and were suppose to do the food shop tonight and all the other meats in the house is frozen

[WonderPug]

is this correct i weigh 152 lbs, 26% bodt fat bmi 23.6

115g protein, 310 carbs, 69g fat?

You've meet macronutrient sufficiency level.

That said, what's your maintenance caloric intake? You should be consuming 10% to 20% below maintenance.

[Abby1985]

You've meet macronutrient sufficiency level.

That said, what's your maintenance caloric intake? You should be consuming 10% to 20% below maintenance.

i think its 2321 but i was never very good at maths. Its so hard to get the balance hence why i plan on planning my meals. I think I'm going to struggle more with this than the weights. don't laugh but i can only lift 10kg weights on the upper arms exercises at the moment but hay we all start somewhere

[Abby1985]

I'm doing really bad today. I've just written down everything i have eaten and have added it up and i've had 932 calories, 95.8g protein and 125g carbs. i'd usually eat that at lunch in a microwave lasagne. eating healthy is hard. Might go to tesco and get some eggs and cook up some eggs

[snrygo]

Ever heard of meat and eggs?

[Abby1985]

Ever heard of meat and eggs?

yes but for 8 months thats all i was allowed to eat for breakfast, lunch and dinner and i still had to have IV drips which took 2 days every other week to get my iron level up because my body refused to absorb iron. i managed to stay just above 5.5 Almost had to have emergency blood transfusions so after my pregnancy and my iron stabilised i turned away from meat and more towards pasta, rice, potatoes and quorn but now i'm going back to meat just cant do beef or lamb yet as i still haven't fully recovered from all of it i ate.