How do you get 50-60 grams of protein per day???
on 1/26/08 7:52 am
on 1/26/08 7:52 am
I know that some people feel supplementing with protein powers/drinks is not the optimum choice. So tell me- how do you get in all that protein volume wise and calorie-wise? When I am effectively restricted, I have a lot of trouble getting that many grams of protein with regular food. Do you actually add them up based on what you are eating? I have checked protein counters to see how much I am getting with regular food. Here are some sample gram values of basic protein foods: Chicken- 3 oz 25 grams Yogurt 7 grams Milk 1 cup 8 grams Tofu 4 oz 9 grams egg-1 6 grams Tuna 4 oz 28 grams Kidney beans 1/2 cup 7 grams Where's the room for vegetables? I am really curious.
Well you eat your protein first and then your vegetables. You should be eating about 1- 1 1/2 cups of food per most recommendations, is your doctor suggesting less than that? If so then I can see where you would have trouble getting other things in.
You should be eating every 3 hours. I just went to the dietician the other day, she increased my calories due to the amount of exercising I am doing but you could use the meal plan she gave me as a guideline and edit it to fit your calorie count. B: 1 hard boiled egg or 2 egg whites with cheese 1 WC oatmeal 1/2 to a whole small banana S: 1/2 cup LF cottage cheese 1/2 cup pineapple L: 1 cup lettuce and any vegetables I want 2 tbsp FF dressing 3 oz lean meat (tuna, deli turkey or deli ham) S: 1 small apple and 1/2 tbsp peanut butter D: 3 oz protein 1/2 cup starch 1/2 cup green vegetables
You are definitely right that every doc and nut is different in what they do. I figure there may come a time when I can't eat every 3 hours, but they are trying to decide if I really need a fill or if I'm just not making good decisions. I personally think I need a fill because right now I could eat about every 2 hours because I am starving.
Here's a typical day of how I get my protien...and I'm always over the 50-60 grams. Most days a skinny latte from Starbucks to start the day--Venti Hazelnut Skinny Latte--15 grams of protien Breakfast: 2 scrambled eggs w/ 1 T. non-fat milk--13.6 grams of protien Oscar Mayer Ready to Serve Canadian Bacon--9 grams of protien Lunch: Taco Bell Taco--8 grams of protien Pintos and Cheese--9 grams of protien Snack: (usually on the way home) 1 piece of string cheese--7 grams of protien Dinner: 1 piece of tilapia--22 grams of protien Protien is always easy for me to get if I remember to start with it first. Hope this helps. I also eat a lot of chili which is high in protien, low in fat. Tonya
on 1/26/08 8:15 am
on 1/26/08 8:15 am
I can't eat first thing in the morning and I usually don't eat dinner until around 7. I start my day with coffee and the warm liquid helps to open me up and start off with some protien. Some days I can't eat all of the breakfast or the lunch but as long as you start the foundation of your meal with protien you should be fine. As a side note, my nut says as long as your averaging the protien over a week's time you are fine. So if you are only getting 40 grams one day and 80 the next--you are okay. Hope this helps, Tonya
Another thing... if you are too tight to get your protein ounces in, please consider Tonya's idea of chili. Most chili recipes are going to give you between 30-40 grams in a bowl and it's mushy. I've been having trouble with solids (not from band being too filled) and I've also added cream soups. I use can soup as a base and add cooked shrimp and crab meat. I've even pureed the shrimp once to make a thick seafood bisque. Gets the protein without all that chewing and painful swallowing. Good luck! Frances