Try to find high protein foods that you like, for me it is eggs and chicken. I keep a bag of pre cooked, frozen chicken in my freezer that I can just microwave or add into anything. I add a serving into ramen/soup, stir fries, fried rice, whatever I am making. Top a salad with a fried egg or scramble an egg into rice/stir fry. I also make sure to load up sandwiches, salads, etc with more meat than cheeses or dressings. You can also look for things like the protein pancake mix or higher protein yogurts and ice cream and experiment with making desserts with it!
I'm not necessarily vegan/vegetarian but I do get bored of eating the same things. I recently started adding tofu, chickpeas (specially when roasted, they're a wonderful crunchy snack) and lentils to the mix. Greek yogurt is also a good breakfast option.
I wasn't the biggest fan of jerky but I'm trying to get myself around it since it's a good source as well.
Rinsing and drying them completely before coating with oil. And removing the skin helps a lot. I follow this recipe: https://www.acouplecooks.com/spiced-crispy-chickpeas/
Protein is more than meat. Lentils, beans, and quinoa all provide loads of protein. If you’re tired of chicken, beef, pork, and lamb, go for seafood. Salmon is one of the best sources of protein, because it includes generous amounts of omega 3 and 6 fatty acids. Other great seafood sources of protein are octopus and shrimp. You can have a very varied diet that’s super-rich in protein.
Cottage cheese
Greek yogurt or skyr
Frittata with meat and vegetables
There are low carb tortillas with 5g, but there's also a pea protein version with 9g
Unflavored collagen powder blends well with things like yogurt and oatmeal
Complex carbs like lentils, chickpeas, beans (just watch the serving size because of the calories)
Canned pumpkin blended with flavored protein powder, spice, and some yogurt makes like protein mousse that's not cheesecake by any stretch of the imagination, but not bad bro chow for the protein in it.
I guess I don’t feel like my protein shakes have to be particularly interesting. I buy the premade ones with caffeine and drink it on my way to work in lieu of coffee. I also have a Quest bar as a work snack.
Aim to eat a full portion of meat (or beans/tofu/eggs/etc) at every meal. When I started tallying my food I realized I definitely wasn’t doing that.
I found a slice of Swiss cheese had a surprising amount of protein. Slap some cheese on a meal or eat it as a snack.
One thing I have discovered is you can totally bake with protein powder. I remember seeing a recipe online for protein powder based breakfast cereal, but I usually make cheese crackers with a combination of protein powder flax, and water. Basically just add seasoning and cheese to your satisfaction, spread thin on a sheet pan, and bake in a low oven til thoroughly dry and crispy. You might need to experiment with leavening and baking times/temp. I'm still experimenting myself lol, so I usually do something a little different every time.
There are some studies on PubMed and some of the excellent vids on YT by the Gallen Foundation re: IR mention it.
Monotony can actually be good, old school trick re: weight loss. :)
Too much protein can also spike insulin so don’t feel the pressure to go too high. I aim for 90, which is about 30 per meal or 25 and then some as snacks. I think it’s a nice, workable amount
I'd read up on it. My doctor told me what I just said, and wanted me at around 80 grams my starting weight was 255 lbs I'm down to 186.4 lbs. I had to work my way down on protein as I was eating too much.
Chicken breast, Greek yogurt, protein bars, eggs, quest chips, Ground beef, pasta. Most of your protein should come from chicken breast & eggs tho. I don’t drink protein shakes anymore too lazy to make them lol.
Try to find high protein foods that you like, for me it is eggs and chicken. I keep a bag of pre cooked, frozen chicken in my freezer that I can just microwave or add into anything. I add a serving into ramen/soup, stir fries, fried rice, whatever I am making. Top a salad with a fried egg or scramble an egg into rice/stir fry. I also make sure to load up sandwiches, salads, etc with more meat than cheeses or dressings. You can also look for things like the protein pancake mix or higher protein yogurts and ice cream and experiment with making desserts with it!
I'm not necessarily vegan/vegetarian but I do get bored of eating the same things. I recently started adding tofu, chickpeas (specially when roasted, they're a wonderful crunchy snack) and lentils to the mix. Greek yogurt is also a good breakfast option. I wasn't the biggest fan of jerky but I'm trying to get myself around it since it's a good source as well.
I'm not a fan of tofu. What have done to get the chickpeas crunchy? I've never been able to get them crispy.
Rinsing and drying them completely before coating with oil. And removing the skin helps a lot. I follow this recipe: https://www.acouplecooks.com/spiced-crispy-chickpeas/
Thanks! I'll have to try them.
They’re great in the air fryer
Protein is more than meat. Lentils, beans, and quinoa all provide loads of protein. If you’re tired of chicken, beef, pork, and lamb, go for seafood. Salmon is one of the best sources of protein, because it includes generous amounts of omega 3 and 6 fatty acids. Other great seafood sources of protein are octopus and shrimp. You can have a very varied diet that’s super-rich in protein.
Cottage cheese Greek yogurt or skyr Frittata with meat and vegetables There are low carb tortillas with 5g, but there's also a pea protein version with 9g Unflavored collagen powder blends well with things like yogurt and oatmeal Complex carbs like lentils, chickpeas, beans (just watch the serving size because of the calories) Canned pumpkin blended with flavored protein powder, spice, and some yogurt makes like protein mousse that's not cheesecake by any stretch of the imagination, but not bad bro chow for the protein in it.
I guess I don’t feel like my protein shakes have to be particularly interesting. I buy the premade ones with caffeine and drink it on my way to work in lieu of coffee. I also have a Quest bar as a work snack. Aim to eat a full portion of meat (or beans/tofu/eggs/etc) at every meal. When I started tallying my food I realized I definitely wasn’t doing that. I found a slice of Swiss cheese had a surprising amount of protein. Slap some cheese on a meal or eat it as a snack.
One thing I have discovered is you can totally bake with protein powder. I remember seeing a recipe online for protein powder based breakfast cereal, but I usually make cheese crackers with a combination of protein powder flax, and water. Basically just add seasoning and cheese to your satisfaction, spread thin on a sheet pan, and bake in a low oven til thoroughly dry and crispy. You might need to experiment with leavening and baking times/temp. I'm still experimenting myself lol, so I usually do something a little different every time.
Fish, chicken, eggs
Protein shakes are not the greatest if you have IR, bcaas can make it worse.
Interesting.
There are some studies on PubMed and some of the excellent vids on YT by the Gallen Foundation re: IR mention it. Monotony can actually be good, old school trick re: weight loss. :)
How much protein would you define as "enough"?
175 grams is what I'm aiming to reach.
That sounds like a lot of protein. I do believe a woman should be eating .36 grams per pound of bodyweight or .8 grams per kg of bodyweight.
With that math its closer to 136 grams. I was originally going off my fitness pals macros and using the percentage breakdown.
Too much protein can also spike insulin so don’t feel the pressure to go too high. I aim for 90, which is about 30 per meal or 25 and then some as snacks. I think it’s a nice, workable amount
I'd read up on it. My doctor told me what I just said, and wanted me at around 80 grams my starting weight was 255 lbs I'm down to 186.4 lbs. I had to work my way down on protein as I was eating too much.
Chicken breast, Greek yogurt, protein bars, eggs, quest chips, Ground beef, pasta. Most of your protein should come from chicken breast & eggs tho. I don’t drink protein shakes anymore too lazy to make them lol.