Tips for increasing protein intake?

[Jinsei]

Have been doing myfitnesspal, and I'm shocked at how little protein I'm getting compared to my "target amounts". Please give me some ideas on how to boost my protein intake without piling on the calories!

I am pescatarian so eat fish but no meat. Also eat eggs, quorn, beans, peas, dairy etc. Have already increased my protein intake anyway, and thought I was doing quite well, but clearly, I need to do better!

No wonder I'm so overweight - have obviously been getting most of my calories from carbs & fats until now!

Snack on things like Greek yoghurt (higher protein than any other types for some reason) tinned tuna and nuts (not too many nuts because high calorie). If making omelette/scrambled eggs add an extra couple of egg whites to the whole eggs, these are packed with protein but only 15 cals per egg.

You could also buy some quality whey protein powder and add to yoghurt or make protein shakes with milk or other drinks, it comes plain or flavoured, flavoured ones with milk are actually quite nice.

Oh also good sources that you could eat

• steamed edamame beans
• miso soup
• cottage cheese
• porridge for breakfast
• lentils
• sardines

Do you eat quinoa? it is a complete protein, so valuable for vegetarians. I substitute it for rice.

'the biggest loser' do a whey protein powder that is much lower in fat/carbs than others, it's only 50kcal a scoop and you can add it to food (yoghurt, porridge?) or have as a shake with water or milk, ice, fruit etc.

think have seen it in a supermarket recently but I get it from amazon

Just check on the full diary page that all the nutritional information has been programmed in. Sometimes I think I have eaten nothing but carbs all day but then I check down the list of foods and nothing has been entered under the other nutritional components, IYKWIM.

This amount of detail doesn't come up on my phone app, only on iPad or laptop.

beans, peas porridge not that high in protein; quinoa and lentils has some protein but still adds a lot of carbs...

Best low calorie sources protein:

cottage cheese
eggs, especially egg whites
greek yoghurt
tuna
white fish
protein powder - i buy whey protein powder - carb and fat free. add to shakes.
tofu
quorn

all great ways to add protein without too many calories..... aim for 100g of protein a day to lose weight.

Thank you, some great suggestions. :)

Have never eaten quinoa but perhaps I'll give it a go!

I've just had a shake recommended by Rose Elliott in the Low Carb Vegetarian for breakfast - made with a scoop of protein powder, a chunk of tofu, a splash of cream, a lemon rind and water. Was pretty good. (Though made a coffee equivalent yesterday which was horrible, but think that was because I didn't whizz long enough and it still had small chunks of tofu in it...)