I need* 100 grams of protein

[Dietadviceneededplease]

Hello all,

Well I don't actually 'need' but 'want' to really up my protein to give my mounjaro journey a boost after not loosing much for a while, I know the reasons lack of mobility and poor choices.

How would you maximise your protein?

I don't have access to any cooking equipment bar a microwave the majority of the day at work but I am happy to throw reasonable money at the goal.

Thanks

Cottage cheese apparently

You can add any nuts and seeds to your yoghurt, toasted chopped hazelnuts, flaked almonds, walnuts are my favourites. Chia seeds great too.

Nuts as a snack at work?

Maybe put together an overnight oats you can just take to work - oats, chia seeds, mixed seeds, Greek yogurt, (I add a splash of kefir) and a grated apple, touch of vanilla. On the day add walnuts and if you like a tiny bit of honey or maple syrup.

For me, nuts are way too high calories when you can only have 1300 to lose flaming weight. (5ft 2 and 68kg). Not filling enough.
And that reminds me, I'm certain that the fitness world are gaslighting on protein keeping you fuller for longer. It absolutely doesn't. Only carbs do that for me. Protein doesn't really touch the sides!

I eat more than that on average and don't find it a chore to squeeze in.

I generally make up a batch of microwaveable meals for my lunch. Base mix is 500g meat (beef mince, pork chunks, beef shin, boneless turkey thigh), onion, couple of punnets of baby button mushrooms. Then I add whatever other veg I fancy or have to hand - carrot, leek, celery, tinned tomatoes, I steer clear of starchy veg like potatoes. Season it with herbs and spices depending on mood. I prefer spicy chilli/mexican flavours. I use a slow cooker so it only takes 15 mins to chop and brown everything then just put it in the cooker leave it to go for a few hours

That makes 4 portions has about 35g protein and comes out at around 225 calories per portion.

For snacks I have boiled egg, jerky, Longley farms cottage cheese, carrot stick and hummus.

Dinner is meat and veg, chicken breast with roasted broccoli, pork chop with corn on the cob and green beans, bolognaise stuffed mushrooms/peppers.

I also like the Emmi High Protein iced latte drinks which have 18g protein.

Oh your stew sounds right up my street!!
And absolutely beautiful to boot.

Nuts are a bad call if you're trying to boost protein when dieting. They're a healthy food in small amounts, but when you're calorie restricting you really can't have much at all because they are so high in fat. 50g walnuts = 350 cals, 34g fat & only 7g protein.

@InfoSecInTheCity the quest for enough protein has definitely made me question my vegetarianism lately! Just not enough to go back on a 30 year habit (so far)!

I eat 1 - 3 Brazil nuts a day for the selenium. They are 29 calories each and one is enough for the daily requirement of selenium.

Years ago I used to make campfire stew I would love to make this again but I'm concerned about the gammon joint and being worried it may be high in fat. Anybody have any suggestions to replace the gammon joint?

if you love it why don’t you add a whole chicken or big turkey leg. It could give you a few few meals.

It isn't stored. Excess protein is turned into fat. And too much protein stresses kidneys. RDA is 0.8g per kg.

Frozen berries stirred into Greek Yoghurt (not Greek style yoghurt)- also cuts out the crap you get in protein yoghurt.

If you have eggs mix with some sort of protein boost as although eggs are brilliant for you they're not as high in protein as people think; eggs/cottage cheese/veg cups, omelette, scrambled egg etc.

Chicken is an excellent source for the calories and volume.

If you go for a protein shake a brand like Bulk is much better than others as doesn't have as much junk in it.

Try and adapt whatever you eat now to be more balanced towards protein by some adaptions.

Eating more protein than you need has absolutely no extra benefits. It just gets turned to fat like any other food and kidneys deal with thr extra nitrates.

Who is suggesting OP eats more than she needs? It's important to get enough protein when losing weight, especially when losing weight quickly, and 100g a day isn't excessive.

You could do a casserole or chilli with lentils, kidney beans or tofu. That would be nice and filling and high in protein.

She did

Can we please not have this nice thread turned into an argument.
Yes I am wanting to increase slightly above my RDA but it's not as if I am squirreling away for a blow out in the chocolate factory. A Google search has advised 1 gram per day so it's 8 extra grams I am thinking of adding in as @Flowerrrr says.

I find that yoghurt varies a lot for protein content. I usually have Yeo Greek 0% with my breakfast.

Sliced turkey and a bit of cheese in a sandwich works well for me. Yesterday’s was 311 calories and 39g of protein, which I think is good.

I mix half a tub of ASDA quark (125g) with two eggs and 20g of finely chopped vintage cheddar (because I am too lazy to get the cheese grater out before breakfast), then fry mushrooms, spring onions, peppers, spinach, chives and whatever other veg needs using up, in half a teaspoon of avocado oil in a non stick pan, then mix in the cheesy egg & quark, put a lid on the pan and it turns into a high protein omelette with lots of healthy vegetables, 302 calories, 29g protein, 3g fibre and if you serve it with a hovis farmhouse cheddar muffin that gives you another 8g protein, 2g fibre for 163kcals.
So that's 37g of protein, 5g fibre, plenty of healthy veg, for just 465kcals, it's my favourite breakfast.

I also do boil in the bag kippers, on a bed of frozen chopped spinach (nuked in the microwave and then "creamed" by the addition of 100g of ASDA's quark, plus loads of herbs and seasoning) with a poached egg, another high protein breakfast.

Both breakfasts are best served with turmeric and black pepper kimchi from Loving Foods, (also the new kimchi ketchup from Vadasz is perfect if you haven't yet developed a taste for fermented vegetables), and a glass of kombucha, because getting your gut microbiome on side is a huge help in sustainable weight loss.

I add collagen powder to my morning coffee. It’s a helpful breakfast nutrition boost for no effort.

12g protein for 50kcal.

Packs of deli chicken/turkey

Protein shakes - mine are 100 cals with 26g of protein. I have 2 per day.

Scrambled egg whites - you can buy it in a carton in the supermarket. One portion is 100 cals, high protein, very low fat. Can be microwaved.

High protein yoghurts and porridge pots.

Grilled white fish.

If you overeat protein your body burns more calories converting it into fat than it does when you overeat on carbohydrates or fats.

You also feel full for longer (compared to eating carbs) and protein doesn't trigger the glucose spikes that can make some people feel hungry shortly after eating.

It's more expensive than carbs and fats, and you will still need to eat a wide variety of different plants, but increasing my protein intake to over 100g/day has helping me to keep shedding over the past 30 months. I'm amazed at how easy it has been to drop 75kg compared to how difficult it was before just to shift 10 or 15. Fermented foods, 14hr overnight fasts, 30-70 different plants each week, sufficient protein to maintain muscle mass, healthy oils and generally pandering to my gut bugs has been a game changer.

Those Arla protein yogurts contain 20g of protein in each 200ml tub, so I tend to have a few in the fridge for days when I'm running out of calories and haven't hit my protein target.

I second the recommendation for using the myfitnesspal food diary to keep track of everything you eat. I sometimes use it before preparing food, so I can juggle different options before deciding on what to eat.

@InfoSecInTheCity this is the best veggie chili recipe - I've tried loads and this gets the thumbs up from everyone, children, meat-eaters and veggies alike.

www.bbcgoodfood.com/recipes/burnt-aubergine-veggie-chilli