Struggling to intake enough protein in a high protein diet

[botheredbythis]

Aiming for 100g a day of protein but that's proving harder than I thought - was shocked to see that what I thought was my high protein diet, really wasn't.

So, for those of you on high protein - do you always have to have a protein powder shake/addition?

Yes I thought so.

The rates I work to are to multiply your weight in kg by .8. Which is doable if you cut enough starches out so as you're not filling up unncessarily on things that dont make space for protein

I eat around 135-140g of protein per day. I tend to have meals which combine lean meat/fish with fat-free dairy, eg chicken with roast veg and tzatziki, or a burrito bowl with chicken, salad, beans, cauliflower rice and a dressing made of fat free Greek yogurt with chipotle paste and chilli sauce, or fish with tartare sauce flavoured yogurt/cottage cheese.

On days when I'm not working, I will have a mid-afternoon snack of tinned mackerel or sardines with salad.

I think you are finding it hard because you have such a low percentage of carbs and fat.

Today, I'm planning on having yogurt with berries and seeds for breakfast, piri piri chicken breast with coleslaw and a pot of lindahl's kvarg for lunch and lamb kebabs in pitta bread with salad, lemon juice and yogurt for dinner. That has 137g of protein, and comes to 1310 calories.

If you can't each much (low appetite) what are the best foods to eat please to obtain maximum protein? I do ultra runs and just feel dreadful after them, am assuming my diet is all wrong...

Can you set out the weights of what you're having, in grams preferably.

This was a particularly good day.

Here's the breakdown.

Oops, I forgot to add the berries, which are 45calories/11g carbs for 100g

Thats very helpful, thanks

But what's the fat percentage?

Apologies, just saw you posted from My Fitness - thanks really helpful

Actually, sorry @DaisyWaldron - what percentage of fat per day do you allow?

@GCWorkNightmare ah so you don't eat many carbs. I had a 191g of carbs target too and a calorie limit and could just never get the balance right. If I don't eat carbs I absolutely crash.

I found this informative re: vegetarian and vegan diets, especially the protein section:

awesomesupplements.co.uk/blogs/nutrition-fitness/optimising-a-vegetarian-vegan-diet

Does anyone know why low fat yoghurts tend to have more protein?

I don't think you need to worry about protein too much. Just focus on a balanced diet and strength training. Have more fat, that will soon raise your calories - avocado, olive oil, nuts, cheese. Full fat everything.

A large glass of Skimmed milk used to get my levels up for not a lot of ££ when I was eating high protein

I dont really understand how it would. 100mls of skimmed milk has 4g of protein. Its not very high. I suppose you could drink 300ml for 12g, but thats a lot of milk to drink

@bellac11 yes I have n

@bellac11 yes I like milk so no problem drinking milk by the pint! (Or 2)

Fair enough. I dont like a lot of liquids or milky things so I would really struggle with that!!

I get protein powder from Myprotein.com and have a shake after a cereal or porridge breakfast to make up my macro. I don't bother if I have eggs.

Protein powder isn't cheap but then what is at the moment?

I've just been to Aldi and picked up a pack of ready made "protein pancakes". Each pancake is 20g of protein. They're quite small, American style pancakes. I got them for my son who eats like a bird. Be careful not to overdo it with the protein though - too much protein is really tough on the kidneys. My doctor told me to eat less protein.

Just seen the average woman should eat about 45g per day

Haven't read full thread but 1300 Calories per day is too low for you or anyone! I'm short (5'2) and I'm on deficit calorie of approx 1500. Don't use my fitness pal to calculate your calories. Use an online calculator to help give you better measurements. You can adjust this in my fitness pal, it always gives a very low figure.

Eggs, bacon medallions, turkey rashers, tuekey burgers, protein yogurt or Greek yogurt, tuna, whey isolate drink

I think some of you are counting the entire weight of the chicken breast, say, as protein, rather than the protein element within the chicken. Try using Nutracheck to get a more accurate account.

On days when I have breakfast involving eggs, meat/fish/tofu/cheese/beans (usually two of the above) in my lunch and meat/pulses say in my dinner, I still only have about 80g- 100g protein. I find that's plenty though, I'm not hungry and I'm quite muscular enough and strong from going to the gym three times a week and mostly have plenty of energy and I'm late 40s, menopausal/peri also. Carbs are mostly <150g a day (maximum recently has been 170g when I had a chippy tea), 80 - 90g fat, and about 1800 calories.

@Penny5534 www.bulk.com/uk/pure-whey-isolate-90.html

26g for 108 calories - sorry I thought 30g but close enough!