What's your daily PROTEIN goal? Do you meet it??
So my question is, what is your daily protein goal? Do you reach it on most days? If so, do you use a protein supplement on a regular basis?
I'm not really one for supplements like bars, shakes, etc. In past dieting attempts, anything I tried had that fake, chemical-y after taste to it. I would much rather eat real, whole foods.
What are your thoughts?
Stressing doesn't burn calories; it only causes you to consume more of them. You will meet your protein intake as long as you watch and make it a priority. My goal per my surgeon is 50 gm/day. My intake is usually 70-80/day. With a 4-oz meal, after you are on solid foods, will usually consist of 3 ounces of dense protein, and then you have another ounce of whatever you want, from veggies to desert if you choose that. My desert food these days is Greek plain yogurt with a few frozen berries nuked 30 secs and some splenda. If I want that for a meal, I add some high-fiber cereal like muesli or granola. 1/2 cup Greek yogurt has 10-13 gm protein depending on the brand.
You will do fine, don't stress of the simple stuff.
on 8/17/10 10:27 am
Here's an example of how I got my protein in today:
Breakfast: Protein Shake 33 grams (I do these a few times a week, if I know the other foods I will be eating are not that high in protein, but still good for me)
Snack: lowfat cottage cheese: 10 grams
Lunch: Baked Potato with chili & cheese 18 grams
Dinner: Insides of a homemade chicken pot pie 14 grams, garden salad (we are having mashed potatoes with this; but I will pass because I had some potato at lunch)
Total protein for the day is 75 grams. On days that I don't do a protein shake, I would eat a breakfast of greek yogurt or eggs and get in about 14-21 grams of protein and a lunch that included 3-4 ounces of meat to get 21-28 grams of protein.
on 8/17/10 10:32 am - Des Moines, IA
Here are just a few things off the top of my head:
one cheesestick = 8 grams
1TBSP red fat PB =3.5
yoplait lite yogurt=5
3oz Oscar Mayer Southwestern chicken breast =23 grams
I did not get a sample menu from my surgeon/nutritionist, but I'm sure I will at my next visit, which is in 3 weeks from now. They told me not to worry about # of protein grams or calories for the 1st 4 weeks post-op. Right now, my primary concern should be fluids and soft solids...period.
I just wanted to hear from some of you that it was DOABLE without a bunch of processed supplements.
So, thank you!
Breakfast: 3 egg white omlet with low fat cheese (20g)
Snack: Almonds (24) 6 grams
Lunch: 4oz fish fillet - 23 g w/ veggies 3 g
Snack: Cheese stick 8 grams
Dinner: Bison Burger (43g) w/ low fat cheese (6 g) & veggies (2g)
The things that will have the highest amounts of protein source are your fish, chicken, turkey, bison, lean cuts of red meat. Cheese & Nuts also. You don't have to supplement with shakes or bars. Some individuals have a difficult time eating breakfast and have them at breakfast. I sometimes do also. I like the Pure Protein bars the best. I feel like I'm eating a candy bar and that takes my cravings for one away! Plus they are 20g of protein to boot!
Good luck to you!
Without difficulty! And I have never had a protein shake or bar, even post-op.
Today (approx figures)
B -large skinny latte - 12 gm
S - yoghourt - 8 gm
L - 2 poached eggs - 12 gm
D - 3 oz salmon - 21 gm
S - almonds 10 gm
60+ Without even trying! I aim for between 60 and 70gm. And if you eat breakfast which i don't, easy to get a bit more in. Also I haven't counted the protein in the wholemeal bread I ate with the eggs. Or the small latte I often have mid morning.
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Medium hard boiled or scrambled egg 63 cal 6 grams of protein and a protein shake a while after 200 cal 24g of protein
Breakfast total= 263 cal and 30g protein
Mid morning snack is Kroger brand carbmaster yogurt its 12 grams of protein! 80 Cal
Lunch I will have 2.5 oz tuna mixed with cheesy Kroger brand cauliflower
Cauliflower is 70 cal 2g protein
Tuna is 80 cal 16g protein
Lunch total is 150 cal 18g protein!
Afternoon snack is Kroger brand fat free cottage cheese its 80 cal 15g protein
For dinner I usually will have a 3-4 oz boneless skinless chicken breast its 110 cal and 24g protein with the other half of my Kroger brand cheesy cauliflower 70 cal 2g protein
That’s 180 cal and 26 g protein total for dinner.
So my daily total for cal
About 780 cal and 100 g of protein
My total cal intake is between 1000 and 1200 my nut doesn’t want us under 1000 or over 1200. Your nut my be different
Most days I go under my cal intake but it’s a bonus for me. My nut wants us to have more than 60 g protein so I usually do fine and so will you.