How do I get more protein?

[easterholidays]

Hello all. I've signed up to a weight-loss programme at my gym and need to lose about 30lb (yes I am old school). For this week, the trainer wants me to eat 1700 kcal per day, of which half should be protein, a quarter carbs and a quarter fats.

My problem is that although I'm not vegetarian I'm really not much of a meat or fish eater - I will incorporate more chicken and tuna into my diet, but I don't want them at every meal!

Everything else that's high in protein seems to be higher still in fat (eggs, yoghurt, cheese, nuts) or carbs (fruit, veg, pulses), which makes it impossible to hit the 50:25:25 ratio.

Are there any protein-rich, non-meat foods I can try which will help me hit the numbers?

Quorn mince, quinoa, lentils are some off the top of my head!

Quorn mince is a great shout, thanks! And I'm a big fan of lentils. It's lunchtime that's tricky (I'm in an office) but I guess a chicken or tuna salad would work, and then I could cook something in the evenings.

Although lentils have twice as much carb as protein by weight and also by calorie breakdown, so I guess I have to cook with less of them and more meat or Quorn. This is much harder than I thought!

Protien rich yoghurt like Skyr?

Slim fast protien shakes or Morrisons own brand?

White meat, eggs, Soy, almonds, Greek yoghurt, cheese.

I'm protien rich diet due to surgery and pregnancy so I eat lots of mini meals full of the above minus eggs or fish as I don't like them.

I've realised that egg white, with no yolk, is high-protein low-fat, so that's another good candidate.

Cheese, yoghurt, almonds etc all definitely in the mix but they all have a higher fat-based calorie count than protein-based. I'm starting to think the trainer has somehow got her numbers wrong. I can't just live on lean meat and protein shakes!

Yes it is hard trying to get the ratio right! As you said for lunches you can do the chicken/tuna salad and then focus more on your evening meals.
As another poster said Skyr shakes are great for a hit of protein between meals if you need an energy boost.

Alpro yoghurt- they do a no added sugar one

Tofu has very low calories & high protein. You can make a nice caprese style salad with it with toms & basil. Its a good sub for mozarella.

Try different protein powders too? Im vegan so i dont have whey, but respect some people do. Then there is hemp, soy & rice protein powders. Maybe give them a little sample & see which you like best?

Not all about 'protein shakes' too- you can add a spoonful to lots of things including spaghetti hoops if you fancy

Edamame are great too yummyyy

Hadn't though of using protein powders in meals rather than to make shakes - that's genius!

Easter it's a game changer! Just have an experiment as they all have different tastes & textures. Just get one that is pure protein powder not a shake mix. Holland & Barrett do a few, or order Good Hemp online

There's a H&B near my office... I'll pop in tomorrow. Thanks! I've done 1450ish of my allocated 1700 calories today and I've already gone over my carb limit, so I definitely need to change something up.

Fage yoghurt is a great source of protein, if you prefer flavoured then Arlo fruit ones have 20g per pot (I follow a similar macro split), other than that lots of tuna, I put protein powder in porridge or natural yoghurt and eat a lot of chicken! Also, look at those microwaveable rice and grain packets there are a few that are high fibre and high protein, put those with chicken or fish for a good meal.

Yes, I can see I'll be eating more tuna and chicken than usual!

I went to Holland and Barrett today looking for protein flakes (to add to food, rather than to make shakes with) but there were so many options I had no idea what to go for - does anyone have any specific recommendations?

Are eggs an option ? And you can add plain protein powder to them.

Eggs are definitely high on the list. Good shout re protein powder (although I still can't work out which stuff to buy!).

We get protein from here. Protein shop

I usually have a strawberry protein shake for breakfast, to up my protein grams and stop me being hungry until lunch.

Regarding carbs goal. Does that include green carbs from veg and fruit or just white carbs from bread, pasta and flour ? It might be worth checking that.

Yes good point, I'll ask!

I'm after the sort of protein powder you can add to food dishes, rather than the kind you make shakes from - just me being fussy, but I'm not a shakes person. Will have a look at that link, thanks!

I'm just cheekily going to follow here, because of also like a recommendation for a plain, flavourless protein powder that I can add to food.

Preferable from somewhere I can buy on the high street, rather than needing to order online.

www.hollandandbarrett.com/shop/product/holland-barrett-soya-protein-isolate-powder-natural-60002660?&utm_medium=cpc&utm_source=google&gclid=EAIaIQobChMI6OeR8dru2wIVqLvtCh167AKfEAAYASAAEgJon_D_BwE&gclsrc=aw.ds

This. The unflavoured one. Its got a flour like consistency. 80% protein, low calorie.
You can sneak a little into any dish to bump up your protein.
Often it's on offer if you buy the H&B magazine.

Brilliant, thanks Waves.

Eggs are a good source and are really good for you in other ways too.

I was surprised by the amount of protein in oats!

Some green vegetables are pretty good sources of protein as well, like kale, spinach, cauliflower.

I'd be careful with soya protein. I think it's something like 1 in 10 people's bodies can't process it so look out for digestive issues etc.

Thats right Shoes im fine with it but an xp wasnt. But could say same about any protein powder (esp whey!!) so i would always introduce it gradually to check no reactions.

Oats are chock full of protein but high carb so may not fit op's macros.