Any tips or ideas for getting more protein in my diet?

[Hobnobswantshernameback]

That's it really.
Looking at improving my diet and doing more strength work in the gym, advised I need to increase protein
Any ideas or advice welcome

If you are not veggie meat of course, if you are cheese and whey proteins?

Not veggie
lookimg for getting as much variety in my diet as possible and to cut back on snacking

I love a protein yoghurt.22g

Cheese and nuts!

My nephew makes smoothies with peanut powder and whey powder in for this.

Milk. Skimmed milk if you are calorie counting
Mushrooms
Mince, I have come to the conclusion two of the best meals are spag bol and chilli with lean mince

How much protein are you eating just now? If you eat meat it should be relatively straight forward. I'm vegan and manage to hit my protein target although sometimes I do have a protein shake to top it up.

Eggs. Quick scrambled eggs for breakfast or lunch. I microwave some frozen leaf spinach and have it on a slice of wholemeal bread with a poached egg on top.

Chick peas in salads.

Tinned mackerel on toast - lunch

Choose peas as one of your veg

Occasional pack of smoked salmon / SS bits for salads, sandwiches or with scrambled egg

Plain greek yog for breakfast with frozen berries

Stir fry chicken. Batch cook chicken thighs and drumsticks to freeze and then eat for lunches.

Nuts and seeds. Sprinkle them on salads, in yogurt, eat as snacks.

Swap your pasta for lentil pasta https://www.tesco.com/groceries/en-GB/products/297484755

Red meat has probably the highest protein per gram. Protein drinks (Wow in Asda has 10g per 500ml), yoghurts and puddings. Beans, lentils, quorn, fish, cheese are all good. If you’re making a casserole, chilli, bolognaise, add flavourless whey powder from Myprotein.

And swap regular noodles for these https://www.tesco.com/groceries/en-GB/products/299847531

This is all really helpful
thank you
currently making some roast veg soup which I will add red lentils to and simmer before blitzing as one of my lunches for work this week

And have a chilli doing in the slow cooker ready for dinner and I will freeze portions for another day

Try and eat protein at every meal. So eggs or Greek yoghurt with oats/berries for breakfast, tuna or chicken for lunch and meat based dinner. Protein based snacks. Log all your meals on My Fitness Pal and you can check how much protein you are consuming each day then tailor as appropriate.

Just a quick question about my fitness pal
How does that calculate calories/protein etc etc with home cooked meals
I make my own sandwiches,soups, salads etc so not sure how I would input
Sorry if that's a stupid question

@Hobnobswantshernameback you just need to laboriously add every ingredient in your home cooked meal. You only need to do this once for every meal though-can save each meal under 'my meals' and can add in one click after that.

Ah ok

It's good to make sure you get plenty of protein through the day if you're doing strength training, particularly if you're (peri)menopausal but some trainers are a bit over the top in their recommendations for how much protein you need; there's a limit to how much you can actually use, so the benefits seem to tail off above 1.6g per kg. There was a Zoe podcast episode where they were talking about how the RDA was calculated and apparently it's surprisingly hard to get below 0.8g/kg even when people are trying to cut it out with the help of a dietician.

I am indeed in the menopause/peri bracket
But like all things I'm trying to approach this with a degree of balance and a need to remain sane
I want to feel better and improve my diet but I won't become obsessed (so doubt weighing and measuring every last ounce is for me) and quite frankly they will wrestle my Chinese takeaway out of my cold dead hands
But if I can incorporate some changes that will help me at this challenging stage of life then happy days

Skyr has a lot more protein than Greek yoghurt and it tastes lovely. Isey Skyr is the best: you can get it in Tesco and Waitrose. Smokey bacon flavoured pork puffs are fantastic: they keep them near the booze in my Sainsbury's. A massive stir fry with a lot of chicken thigh (400g plus). Prawns. Eggs with ham for breakfast.

0 Fage yoghurt 200g mixed with 15g protein powder.
Ham
Tuna
Chicken breasts.

This is all(pardon the pun) food for thought

1 mug of grass fed bone broth is about 15gs, so I've been using that drink to boost....its got collagen too, so good for skin! Double win!

I aim for 30g of protein with every meal, usually a scoop of whey protein in overnight oats or a smoothie for breakfast, chicken sandwich or eggs and egg white for lunch and some kind of meat or fish for dinner. I might have a protein bar if dinner is veggie.

I also have greek yoghurt/peanut butter/cheese/beans and lentils etc. 'Protein' foods don't always have that much protein in them - not the case with all of them but worth logging it in an app to track it. I use nutracheck.

Also if you are interested in lifting weights/building muscle etc then come over to the topic called The Weights Room. Loads of really friendly people hang out there, we love to lift heavy and we love to talk about it!!