how do you get your protein?

[mitchashby16]

besides the obvious protein shake, im curious on how you guys get your daily protein, and a little advice too please im in college and have limited food choices

[Mightymuff]

Eat meat.

[taptomyarmbar]

osmosis

[Olle111]

I don't know the name and google translate isn't really helping me, but I drink "quark"? Cottage cheese google says and its wrong.

Contains 12.2g protein per 100g and I drink around 1kg every day with milk in the mixer.

So that gives me 122g, + 34g from milk + 20g bcaa + 50-70 protein from meat/fish and stuff I eat daily. Lands on 220+ everyday now I think, under bulk I do higher fat % so I get more cals.

EDIT: I don't do shakes, but I'm planning on when I bulk later and for next cut.

[ThisIsItIan]

Any type of meats, protein bars, different types of beans (legume) to include - soy beans, chickpeas, etc, are all good sources of protein.

I snack on a lot of beef jerky and hummus.

[Mayahi]

my staples:

-chkn breast
-salmon
-canned tuna in water
-eggs
-extra lean ground turkey
-1 scoop protein powder

occasional lean cut of steak here and there (cheaper to go w/o the red meat sometimes)

George Foreman grill FTW...I live off campus so its easy to make my own food

[ThisIsItIan]

Have to agree, George Foreman FTW! If you are single and want a fast meal, George is the way to go.

my staples:

-chkn breast
-salmon
-canned tuna in water
-eggs
-extra lean ground turkey
-1 scoop protein powder

occasional lean cut of steak here and there (cheaper to go w/o the red meat sometimes)

George Foreman grill FTW...I live off campus so its easy to make my own food

[NizzleMizzles]

If I get a craving for chips I'll grab some Original Chicarones (pork rinds). The ones without any extra flavoring are low cal, low fat, high protein and their good as ****.

[JuiceMcNasty]

Lately Tilapia has been my best friend, 8oz yields 45g of protein and only 218 calories.

[dbenson90]

Chicken, eggs, turkey and Protein Shakes.

Sometimes the occasional red meat. Had steak last night with a chicken breast.

Need to find the George Foreman and start using that again so easy to cook with it.

[Mayahi]

Lately Tilapia has been my best friend, 8oz yields 45g of protein and only 218 calories.

had some the other day...wanted to switch things up from the usual salmon...good stuff yummm add some lemon pepper and bam!

[ThisIsItIan]

Never thought about this, sounds like a good idea. What's the fat content in it though?

If I get a craving for chips I'll grab some Original Chicarones (pork rinds). The ones without any extra flavoring are low cal, low fat, high protein and their good as ****.

[mitchashby16]

any more low cal options?

[JuiceMcNasty]

had some the other day...wanted to switch things up from the usual salmon...good stuff yummm add some lemon pepper and bam!

True story my friend!

@OP: Most seafood is gonna give you tons of protein with low calories. Other options of course chicken (depending on method of prep), cottage cheese, edamame, greek yogurt, jerky (just be cautious not to over-do it high in sodium), and raw almonds.

There are many more choices, sadly I can't link anything yet (still a forum noob and haven't reached my 50 posts T_T) but if you put in a quick search on google for low calorie, high protein foods I am sure you can find many more results, good luck!

[NizzleMizzles]

Never thought about this, sounds like a good idea. What's the fat content in it though?

The Original Chicharrones (I think its Tom's?) that I get are Cals:80 Fat4g Pro:9g per serving, with 2 servings to a bag. Not terrible and I usually have trouble hitting my fat macro anyway.

Just watch out for the flavored ones they go way up in cal and fat content.

[Gilly28]

Deer Jerky my dad froze for me, chicken breasts/tuna and 2x whey powder a day.

[Devils212]

Eggs, bacon, sausage, chicken, don't need shakes when I get everything from my diet. George foreman is a necessity when your at college/uni, saves so much time.

[Jmoney89]

Chicken! Tuna! Cottage Cheese! Eggs! Get creative with the chicken theres thousands of dif things you can do!

[krewzor]

Chicken breast, top sirloin, turkey deli meat, whey protein, casein protein, peanut butter.

[astigos]

I very much like to balance out my protein intake through various foods with the eventual goal of eliminating my need for powder.
This is usually everything I'll eat in a day (which has protein) at most, but usually I'll eliminate 1 or 2 things because they don't fit my macros. I usually have an apple, banana and oatmeal throughout my day.

Breakfast
1 Protein powder (21g)
2 whole eggs, scrambled (6g each, 12g)
2 egg whites, scrambled (4g each, 8g)

Post Workout
1 Protein powder (21g)

Lunch
5 Tyson Frozen Chicken Nuggets (13g protein, and actually only 170cal 9g total fat, 2g saturated and 10g carb, so they're not bad actually)
1/2 cup cooked Red Lentils = 1/4 cup dry (13g)

Snack
2 tbsp Peanut Butter (7g)

Dinner
1/4 rotisserie chicken, skinless (~25g)
1/2 cup Busch's Baked Beans (6g)

Snack
1/2 cup non-fat or 2% fat cottage cheese (13g)

Total = 139g max, but realistically I'll only get about 110g because I can't fit all these in my macros every day.
(On a side note, if I'm cutting and currently weight 185lbs is 110g/day good for me? Do I need more or less?)

I highly recommend red lentils, or any legume really, but red lentils specifically because they cook so freaking fast compared to regular brown lentils. I cooked them last night and it took no more than 15 minutes on the stove whereas lentils can take over 30. Red lentils are very versatile in terms of flavor. I've cooked them with indian spices before and made it like a curry and it was fantastic. Last night I cooked it with chili spices and I've got myself a veggie chili of sorts. You can even throw in some diced peppers, onions and even a can of beans in the last few minutes of cooking to make it even more of a veggie chili!

[Mayahi]

I very much like to balance out my protein intake through various foods with the eventual goal of eliminating my need for powder.
This is usually everything I'll eat in a day (which has protein) at most, but usually I'll eliminate 1 or 2 things because they don't fit my macros. I usually have an apple, banana and oatmeal throughout my day.

Breakfast
1 Protein powder (21g)
2 whole eggs, scrambled (6g each, 12g)
2 egg whites, scrambled (4g each, 8g)

Post Workout
1 Protein powder (21g)

Lunch
5 Tyson Frozen Chicken Nuggets (13g protein, and actually only 170cal 9g total fat, 2g saturated and 10g carb, so they're not bad actually)
1/2 cup cooked Red Lentils = 1/4 cup dry (13g)

Snack
2 tbsp Peanut Butter (7g)

Dinner
1/4 rotisserie chicken, skinless (~25g)
1/2 cup Busch's Baked Beans (6g)

Snack
1/2 cup non-fat or 2% fat cottage cheese (13g)

Total = 139g max, but realistically I'll only get about 110g because I can't fit all these in my macros every day.
(On a side note, if I'm cutting and currently weight 185lbs is 110g/day good for me? Do I need more or less?)

I highly recommend red lentils, or any legume really, but red lentils specifically because they cook so freaking fast compared to regular brown lentils. I cooked them last night and it took no more than 15 minutes on the stove whereas lentils can take over 30. Red lentils are very versatile in terms of flavor. I've cooked them with indian spices before and made it like a curry and it was fantastic. Last night I cooked it with chili spices and I've got myself a veggie chili of sorts. You can even throw in some diced peppers, onions and even a can of beans in the last few minutes of cooking to make it even more of a veggie chili!

If you're cutting, you should get at least 1g protein per lb of lean mass. 110 definitely looks low to me.

[revome]

Egg white omelet with 4oz grilled chicken and broccoli inside then put some hot sauce on it. Takes minutes to makes. I grill a ton of chicken on the weekend in the foreman, use liquid eqq whites (the ones where its only egg whites, no coloring or added crap) and a 99 cent bag of steamer broccoli bag. Which I split in 2 and take the other half for my lunches the next day.

Remember you don't need to cook every day. Get a nice size package of chicken breasts, when you got 30 minutes, pull out the Foreman and grill them assembly line style. Freeze and pull out as needed.

For my first breakfast, I do admit I make a protein shake and drink it on the way to work (not a morning person). Most of the time I will have a second shake later in the day, mainly because its hard to heat up more than 2 meals at work.

[Electricheadd]

I eat 1.5lbs of grilled chicken every day. Usually with Sriracha or Franks hot sauce. I rarely if ever drink shakes but I do dig some proats some days.

[jon1995]

by not eating like a little bithc

[wdmvp]

Meat, cheese, whey, milk.

[thegymbum]

Now that I started eating some white meat again, I've found it pretty easy! I eat tons of chicken breast... probably currently my number one source outside of protein shakes. I eat some turkye as well. Aside from that, I eat a lot of fish, tilapia is my fave but canned salmon and tuna are quick and easy and might be good dorm foods Eggs and egg whites (I normally use egg beaters) are great. I still stick with a lot of my old vegetarian protein faves, as well- tons of soy, from tofu to plain ol' soy protein isolate to soy beans and soy milk, beans, legumes, lentils, nuts, seitan, veggie burgers (my fave is morning star Original Vegan- 13 g of protein and only 70 calories). Oh, and of course dairy. Greek yogurt is my favorite... packed with tons of protein!

[MrDude1]

its like the poster above said... I eat meat. lol.

I find its easiest to start out with the meat.. so when making dinner I start with however much meat i need to finish my macros... then cook everything else to go with whatever that is... it may be only a little, or it may be a pile of food.

[Hummina]

pizza...seriously. i made one the other day with part skim ricotta, shredded mozz, and spinach sauteed in garlic and olive oil. 82g pro.

now, im eating one simply with sauce, cheese, and lean ground beef. 162g pro, but significantly higher calorie than the above.

[NitrogenWidget]

I didn't see Greek yogurt.

[wanttolose485]

Lots of places...

Low fat cottage cheese
Chicken
Skim milk
whole wheat bagels
eggs
mozarella cheese sticks
hamburger
parmesan cheese
Kroger carbmaster yogurt

I usually don't have much trouble getting in around 200g. Yesterday, I got in 231g protein, with 2100 cals... today, 190g with 1687 cals.