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  • Need help reaching my protein intake.

    Discussion in 'Diet & Nutrition' started by Canellesao, Jul 15, 2012.

    1. Canellesao

      Canellesao Well-Known Member

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      I've been looking at my past food logs on MFP and realized that I'm at around 100g of protein per day on a good day which I realize is horribly low. Once I realized that, I've been looking up foods that are high in protein and made a mock food log for a day of stuff that I'd normally eat, just more meals of it and I still can't reach my goal of 175g of protein. The highest I've gotten it so far is 130 without going over my carbs and fats. I added my whey protein for post workouts, which is 24g of protein, and don't know what else I can add to help boost the intake. This is the mock log of my day:

      Breakfast:
      Cheese omelet with 3 eggs and 2 slicers of yellow cheese
      1 Slice of whole wheat bread

      30 protein, 17 carbs, 27 fat

      Snack:
      Carolina Smoked Cold Cut Sandwich on wheat bread with light mayo

      14 protein, 34 carbs, 11 fat


      Lunch:
      Tuna Sandwich on wheat with light mayo

      23 protein, 34 carbs, 11 fat

      Post Workout:
      Optimum Nutrition Cookies & Cream Whey with Milk & PB

      40 Protein, 22 Carbs, 26 fat

      Dinner (I feel this is my weak point that needs change):
      3 Oz Chicken Breast
      .5 Cup of White Rice

      23 Protein, 27 Carbs, 3 fat

      I don't know if my "diet" is horrible or not, but I do know that I need help, lol. I feel maybe the whey protein shake might be too much and the dinner is too little. If anything needs to be taken out or added then let me know. I know I need more veggies, I just wasn't sure which ones to add. I don't know if those are my only weak points of this mock diet, so if there's more problems, which I'm sure there are, then PLEASE let me know. All help will be greatly appreciated. Thank you.
       
    2. crormaSoila18

      crormaSoila18 Well-Known Member

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      Need help reaching my protein intake.

      Bigger servings of meat, cartons of egg whites, cottage cheese (1 cup has over 30g of protein), more milk. There are plenty of ways to get enough protein. Are you sure you are tracking everything correctly? Even carb sources like bread, oatmeal, and vegetables have some protein in them. It all adds up. As for your overall diet, that is for you to critique. As long as you enjoy the foods you eat and are meeting your minimum requirements for protein and fat, what you eat is your choice.
       
    3. Korporalegq

      Korporalegq Well-Known Member

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      Need help reaching my protein intake.

      I get 30g protein from drinking raw egg whites from the carton, this really helps. Bigger portions of meat will help too, go from 3oz chicken to a full breast
       
    4. baletki

      baletki Well-Known Member

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      Need help reaching my protein intake.

      How many ounces roughly is a full breast of chicken?
       
    5. jailynn24hb

      jailynn24hb Well-Known Member

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      Need help reaching my protein intake.

      Anywhere from 8-13oz for me.
       
    6. laxgoaliesrhs

      laxgoaliesrhs Well-Known Member

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      Need help reaching my protein intake.

      Larger piece or pieces of chicken for dinner.

      If u like shell fish clams & mussels good source of protien as well. a dozen is about 25-30 grams.

      Handful of almonds for a snack yields 5-8grams as well.
       
    7. jailynn24hb

      jailynn24hb Well-Known Member

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      Need help reaching my protein intake.

      On my package of chicken breasts label it says one serving is 4 oz but does that mean one breast? Or since it is 6 breasts at 3.93 lb so does that mean each breast is about 10 ounces each?
       
    8. Musclemetal

      Musclemetal Well-Known Member

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      Need help reaching my protein intake.

      Unless the breasts are real small, no. Get a food scale and weigh them out. Like I said, most chicken breasts that I weigh usually check in between 7-13oz.
       
    9. suighja

      suighja Well-Known Member

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      Need help reaching my protein intake.

      I pity u doing something that taste disgusting to get your proteins
       
    10. masoven4u

      masoven4u Well-Known Member

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      Need help reaching my protein intake.

      You can't use all the protein in raw egg white.
       

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