How to get more protein into diet?

[RMLI]

I'm always hungry, realised I don't have enough protein in my diet, does anyone have any suggestions to get more protein into my diet?

Cheese, eggs, meat, beans. What stops you? I don’t know why you have a problem.

What do you normally eat?

What do you eat?

Do you track how much protein you’re having/ what is your aim?

I normally have a protein yogurt with breakfast - aldi do ones with 25g protein and only 120ish calories, they come in pouches too which is handy. Or I add a scoop of protein powder to my porridge/ over night oats.
Cottage cheese on toast…can be a bit bland but easy.

What kind of meals do you normally eat?

What do you eat on a daily basis?

Protein is in many, many foods. I am vegan and get tons of protein
This is an example of vegetarian protein sources- so if you eat meat and fish too you're bound to have sufficient.

It could be that you need to cut down on refined carbohydrates rather than particularly increase protein. This has helped me avoid really uncontrollable hunger most of the time.
Anyway, do tell us what you eat. We are all agog and ready to help.

Anyway, do tell us what you eat. We are all agog and ready to help.

^^

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Love the word agog

Ooo is that a thing @ThereAintNoSanityClause, tell me more! I've been wondering why I'm constantly starving and also thought I needed more protein in my diet. I'm 3 months postpartum and seem to be putting on weight rather than losing it, it's driving me crazy. Despite BF, trying to be active and trying not to eat too much. I must be eating the wrong foods. Following this thread with Interest!

@Allaboutthefood
Congratulations!
It’s a thing. The way I think of it is that sugar is laid down as fat straightaway so you then need more food to actually give you energy. If the sugar isn’t accompanied by any fibre this happens really fast. There is a whole lot of proper science out there though. High fat/low carb diets are definitely a thing, but avoiding, sugar, white flour and breakfast cereals might be a good start.

Thanks @ThereAintNoSanityClause I can definitely tell I'm worse when I have cereals for breakfast. A couple of hours later I almost get a low sugar feeling and need to stuff my face with whatever I can find it's horrible! Would this apply to oats too? Definitely need to cut down on the sugary treats in any case!

Porridge seems to affect people differently. I go for a low carb, and admittedly quite high protein, breakfast usually eggs and fried mushrooms. I often eat oatcakes for lunch and they seem ok. I think it’s important to find a breakfast that suits you.

For me it’s a combination of protein and healthy fats that stops me getting overly hungry

Breakfast:
Poached eggs
Peanut butter on toast
Granola with added nuts
Cheese on toast
Smoked salmon off cuts and scrambled egg

Lunch:
Chick pea salad
Lentil soup
Sardines or smoked mackerel on toast
Beans on whole meal toast (contains full range of amino acids - aka protein)
Tuna and baked potato

Snacks:
Cheese and cracker
Cashew nuts or peanuts
Houmous and carrot sticks

Just have a protein shake once a day.

It could be many other reasons why you are hungry quickly.Knowing what the average Western diet is like protein shouldn't be the cause

@Aggy35

It could be many other reasons why you are hungry quickly.Knowing what the average Western diet is like protein shouldn't be the cause

It may just be that a diet would reduce the cravings in the long run by lowering the OPs required maintenance calories.

Very true! This could work.
For me I know sugar is my downfall.I continuously create sugar spikes that leave me going hungry and tired when they are down.Still working on managing that.

Use your hands as a portion size guide and aim for a serving of protein with each meal/snack
So palm of hand should be size of protein serving and for female go for 1-2 palms per meal. Male 2 -3
Size of fist should be serving of veggies, go for 1-2
Carbs will be a cupped handful. 1-2 f or 2-3 m
Fats will be size of your thumb. 1 per meal
Protein and fibre (veggies) should take priority as these will help you stay fuller.
Carbs are not the enemy aslong as they are whole, complex such as sweet potato, oats, quinoa etc. Things like pizza, cake etc are usually fat and carbs and once you cut down those you tend feel/look better fairly quickly.
Depending on age aswell you may need to increase protein and esp if you are weight training.

If you struggle with cravings first ensure you are eating enough through the day. May also be down to where you are in your menstrual cycle. That week or so leading into your period you may actually need to increase cals slightly to offset this.
Supplementing with chromium also helps with cravings etc. I typically use 200mg daily.

@EdgeOfTheSky

Breakfast: Poached eggs Peanut butter on toast Granola with added nuts Cheese on toast Smoked salmon off cuts and scrambled egg

Lunch:
Chick pea salad
Lentil soup
Sardines or smoked mackerel on toast
Beans on whole meal toast (contains full range of amino acids - aka protein)
Tuna and baked potato

Snacks:
Cheese and cracker
Cashew nuts or peanuts
Houmous and carrot sticks

I would normally only have one of those for breakfast and one for lunch. All that food must be a mountain of calories every day. Not sure I could eat it all