So I just started seeing a nutritionist, who told me that there isn't enough protein in my diet. I eat lean meat with lunch and dinner so I THOUGHT I was doing okay, but she wants 20% of my calories to be from protein...right now the highest I ever hit is about 13%. So, what are some other healthy foods that are high in protein? Alternately, have any of you tried protein supplements?

Thanks for the help!

If we are talking relational percentages, you might be fine with protein level. Just need to chill on the carbs or fats.

Can you give numbers in grams? Like... I have 100 g protein? 200 g carbs? What's your calorie level supposed to be at?

A.

Hmm...I'm supposed to shoot for 1300 calories(ish) a day, 20% of which should be protein...so around 260 calories' worth of protein (not sure how many grams that would be). Hope that helps!

An egg white omelet is always good for getting more protein.

My dietician told me the same thing. I was getting 17% in my diet. She said 20 is minimum. She said between 20 - 30% was good to aim for. I added in a protein shake. It seems to be helping a little bit, or I am imagining it. Since I started the protein shakes I seem to have more energy. You could also try eating other sources of protein that aren't meat as well.

I don't know I just can't seem to get enough protein in. I don't want to lose muscle so I have been drinking the shakes. I hope you find something that works for you.

Protein foods I eat every day or weekly:

Yogurt
Cottage cheese
Cheese
Milk
Eggs
Chicken breast
Ground turkey
Pork chops
Steak
Almonds

I eat about 150 grams of protein per day; about 30% of my calories come from protein. It's not really that difficult to do, if you are paying attention to the composition of the foods you eat.

The RDA for protein is 50 grams and protein has 4 calories per gram so that is about 200 calories worth.

I don't eat meat or animal products but tend to get about 80 to 100 grams per day. I eat lots of beans, leafy greens, some sprouted grain bread, lots of other veggies, some nuts, etc. Basically every whole/unprocessed food has some protein in it.

For a snack that is low-fat and a good source of protein try Edamame (Japanese Soy Beans).

I buy them still in their pods, after they are cooked I sprinkle them with a little half salt and pull them out of their pods. Yum-o!

I was going to start a new thread regarding protein/energy, but I suppose I will just post this here.

I have had a deficit of energy lately. I suspect I am short-changing myself on protein. I see above that the RDA is 50 grams per day. I am going to try tracking my protein intake and see if I am even close.

Could low protein intake be causing my energy shortage?

Thanks!

I am assuming 20% protein 30% fat and 50% carb then. That's traditional.
For 1300 cal, that works out to

65 grams protein, 43 g fat, 163 g carb

to keep the ratios.

Your protein power house foods are animal foods and the nuts/beans family from the plants. (Other plant foods also have protein but all the plant foods come with carbs too).

4 oz cooked chicken breast gets you to 34 g protein. So if you are having about 4 oz lean meats with lunch and dinner you are more or less set for the 65 ish grams of protein a day. This pattern is what you say you have, so perhaps just check your serving size?

You'll pick up more protein from your other foods too, but again -- watch the carbs/fats too to keep the ratios where they need to be at.

A.

That or too many carbs in one sitting are causing you to get the carb coma (sleepies).

A.

Hey guys.. one thing i've noticed i used to eat ALOT of carbs we're talking like 4 cups of veggies a day and 3 cups of fruit.. LOTS of carbs.. and not enough protein.. i've upped my protein and made my veggies like 3 and 3 fruit.. and i've noticed a Huge difference, im not HALF as hungry as i used to be.. my weight isnt fluxing anymore its staying the same and dropping, it never spikes up anymore.
and alot more energy through the day!

I got 55 grams of protein today. Enough? I'm thinking it is...?

Here's the RDA table.

http://www.dietaryfiberfood.com/protein-requirement.php

55 is more or less fine.

A.

Well, I feel a little better about that! I packed 1/2 cup of fat free cottage cheese for a snack later.


ETA: I recalculated the protein for yesterday and it actually added up to 62 grams.