Originally Posted by mtlgirl
WOW, almeeker you rock. We are the same age and roughly the same height. I'm a whopping 1 inch taller than you. I have been trying to raise my protein intake and have it at about 30-35%. I find it so difficult. Do you mind sharing what you eat in a typical day to get your protein at 40%?
Well aren't you sweet. Thanks for the compliment. I try and hit the proteins hard at breakfast, usually a tuna melt (whole can of tuna in water - drained) with reduced fat cheese (1-2 ounces) and a protein shake made with skim milk. When I'm out of tuna I will make myself an egg white omelet, or maybe a toasted turkey slimwich. This is right after my workout, so it's the perfect time for a big boost of protein. I also have protein at lunch but the source varies, sometimes chicken, sometimes cottage cheese, sometimes I eat more than one serving because I've got too many carbs in my pie chart, so maybe tuna plus cottage cheese or chicken and Greek yogurt. If my proteins are low I will also have a protein filled afternoon snack, maybe a protein smoothie or a cup of Greek yogurt, almonds, deviled eggs or a protein bar of some sort. For dinner we usually eat a serving of meat, chicken, fish, beef, sometimes pork along with veggies. Typically my lowest protein meal of the day is dinner, which is absolutely reverse of my life prior to fitday.
Below I've listed my top "go to" foods when I need to up my protein. I'm a carbaholic by nature, and when left to my own devices gravitate towards a vegetarian diet. I seldom crave meat, so Atkins would be impossible for me to stick with over a long period of time, but I can work with the list below and even occasionally crave some of them, even the tuna.
can of tuna 42.6 grams
4 oz chicken 23 grams
Greek yogurt 15 grams (my fave brand is "Fage Total 0%")
protein shake 14-23 grams (depending on brand & flavor)
protein bars 10-23 grams (depending on brand & flavor)
1/2 cup cottage cheese 13 grams
other good sources:
nuts and nut butters
yogurt (varies so read the label)
whole grain bread (varies so read the label)
soy (milk, cheese, sour cream, tofu, TVP)