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

Calorie Counter by Nutracheck is a lot better than MyFitnessPal, as it's 100% UK centric. Only downside is it doesn't integrate and play nice with as many apps.

Whey protein and collagen powders are good in smoothies or Greek yogurt for an extra protein bump.

Eggs are good at around 7g per egg. But it's a lot of eggs if you're after high protein.

Chicken breast wins the day normally. It can get boring quick though. Heavy seasoning with things like paprika, garlic, etc can keep it interesting. I quite like pairing with salsa or tzatziki served on microwave packet grains and some steamed greens.

My favourite at the moment is twarog cheese (polish) mixed with a bit of smetana (like sour cream), mixed with spring onion and radish (+salt/pepper). Hits about 15g protein per 100g and is relatively low fat/calorie for cheese. It's like cottage cheese, but much firmer and tastier. Slap that on a bit of bread and it's delish.

Mince beef 5% is versatile. From chilli's, meatballs with roasted veg and even do a moussaka varient with it instead of lamb.

generally eating protein at every meal. White meat and fish your best bet.

Greek yogurt at breakfast (Fage 2% fat is good) - cheaper greek style yogurt is just thickened and lower in protein so check that

Profusion protein bread. It’s not amazing but if you don’t mind rye it’s fine toasted for savoury stuff. Really helpful to up the protein for quick eggs on toast type meals. Also very high in fibre which is good.

Protein bars - helpful to have one in your bag or as an afternoon snack. I like Barebells best. Grenade is Ok but v sweet. Pick a brand where you get 20g of protein for 200 calories.

I don’t get on with protein powder really. It works fine in a smoothie with yogurt but I find it horrible in porridge and just made into a drink as it is. I also think specific protein yogurt/deserts are nasty.

Be wary of nuts and full fat cheese if you are trying to loose weight - an awful lot of fat as well as protein.

Also remember that fibre as well as protein fills you up, so eat plenty of that, mainly in the form of fibrey veg, plus whole grains

Sprouted chickpeas are fab and have lots of good stuff in them including about 25% protein - they can be eaten raw or roasted.

Butter beans. They are amazing.

I’ve been meaning to start a butter bean appreciation thread asking for best recipes. I love them a lot.

As others have said, salmon and chicken/turkey, but also protein shakes - I have a subscription to MyProtein - I get the Diet one in chocolate, but add a teaspoon of cocoa powder and a splash of milk to make it tastier, but you can shop around. I think the vegan ones are pretty yuck though, especially a pea protein one my husband bought, which was minging.

I also have a subscription to Barebells protein bars on Amazon - the mixed pack - and they're delicious. They mostly taste like slightly firm Mars bars? An expensive treat, but lots of protein and not too many calories for a treat/snack.

Aldi protein chocolate mousse is really nice

This is all brill thank you

@everycowandagain thanks
I'll look at the weights room
first PT session this week
🤯

Do avoid those protein powders or anything artificially enhanced with protein-all ultra processed and so bad for you. Stick with unprocessed meat, eggs, dairy, lentils, yoghurt.

Make sure you have protein at each meal. Breakfast could be greek yoghurt or skyr with nutty muesli or granola and fresh fruit or berries and nuts with a drizzle of honey.

Or add a tablespoon of ground almonds or peanut butter to a banana and strawberry smoothie.

For breakfast or lunch, have wholemeal toast with poached eggs or 5-beans baked beans, or cheese on toast with ham under the melted cheese.

At lunch, if you make veggie soup, add lentils or beans, eat toast spread with peanut butter or cream cheese not butter. Some people like to sprinkle seeds onto soup too.

Tray bake dinners of chicken legs or salmon pieces with loads of roast veg, or a meat or lentil based curry served with brown rice as that has some protein in it.

Even on hot days, have a salad nicoise with eggs and tuna or a greek salad with feta and some walnuts or pecans on top,

I'm also post-menopause, OP, and increasing the protein in my diet made a massive positive difference to my energy levels.

I eat 130g protein a day and let the carbs and fats fall where they may. So long as I hit that goal, I don't get hungry and I feel nourished. I'm also slightly lactose intolerant so I keep the dairy (Skyr) at once a day.

Unless you're turning into a professional athlete, you don't need to increase your protein. Most people have adequate protein intake, even vegetarians.

I agree with @BasicDad about Nutracheck. If you just use the app, not the website it’s really cheap too. You can build your own recipes, so for future you just add add a portion of that when you make it again, rather than adding in all the individual items.

MyFitnessPal will be fine for you starting out. It has a really handy barcode scan feature.

Agree with the pp who said whey protein powder is disgusting in porridge. It really is! Fine in anything cold though. Available in loads of flavours though I stick to vanilla. Be warned that eating too many processed protein products containing artificial sweeteners can play havoc with your digestion.

Someone gave mushrooms as an example of a food high in protein upthread. As 100g contains just 2g of protein I am stumped by that suggestion.

It can really help when building muscle and losing weight though. You'll lose body fat, but won't feel starved.

Aiming to do it mainly through food but will add some "protein" products but hopefully keep that minimal

My protein clear whey is lovely - like squash, grenade carb killa salted caramel bars, Fuel granola with high protein yoghurt

5% mince, salmon, chicken breast, steak, and lots of eggs

There's an endless variety of cheeses to explore, and one of their plus points (apart from the protein) is the calcium. Now would also be a good time to up your calcium intake, since you are peri/meno.

The Deerbox protein box has large servings of venison steaks, strips, mince, burgers, sausages, packaged for one person (we use the strips, mince and burgers between two).
https://deerbox.co.uk/venisonshop/p/lean-fitness-protein-box

Love Nutracheck mfp is so hit and miss

Nuts and cheese are really calorie and fat dense and protein poor - avoid

Best low calorie / low cost protein:
Tuna
Skimmed milk
0% Greek yogurt
Chicken
Ham

Protein supplements that are delicious:
Protein puddings / moose - aldi
College powder
Warrior protein bars

Kvarg protein yoghurts
Spinach
Quorn added to salads
Hardboiled eggs
Tuna
Low fat Babybel cheese- portions out well to 50 cal also!
Expensive (and makes me feel unethical so a treat) but prawns and squid are very high protein

So I've batch cooked a vat of roasted veg and lentil soup
its portioned and in the fridge ready to grab for work lunch for next couple of days
Some overnight oats made with Greek yogurt and milk doing it's thing
will add banana and honey for breakfast
Chilli doing in the slow cooker.
It's a start to looking after me a bit, stopping the snacking and hopefully improving my health and fitness a little
Still making notes on the ideas here though and grateful for any further inspiration