Hey guys im starting on my high protien diet cuz Im trying to gain a few pounds while working out and im having trouble getting up to 150 grams. As of right now this is all the foods I have that contain protein and I was wondering how many servings and what would be the best to eat to get to my 140/150 goal of protein a day.
Chicken Breast-21 grams
Tuna-11
Oatmeal-4
Peanut Butter-8
Mix Nuts-4
Side Dishes-6
Mac N Cheese-8
Whey Protien-22
eggs? more meat? milk?
Generally, just eat a lot more than you think you need, when you're trying to gain weight
1. A protein shake made with a cup of soy milk, 2 scoops of whey powder, 2 or three tbsp of pure cocoa and some real fruit juice with about a tbsp of olive oil or other unsaturated fat, is the ideal post workout drink. It's about 450 calories with 60 grams of protein. If you are trying to build muscle, you need to fuel your body within a half hour to hour of your workout for the best results. This stuff works.
2. Beans are high in protein and fibre. I cup of kidney beans about 210 calories, 13 grams of fibre. Most beans are similar.
3. Fish. Salmon especially because it also has Omega 3's in it. 6 oz. 280 calories, 40 grams of protein. Sardines 4 oz. 150 calories 20 grams of protein.
Beans are high in fiber especially black beans. Kidney beans are good too. It may sound gross, but you can mix a cup of beans in with any type of protien shake and you will never notice their in the shake. Try it good luck.
get a footlong subway sandwich....I think the BMT alone has like 90 grams...
Cottage cheese & egg whites are like miracle foods for high protein/low cal. Also try turkey, whole grain breads, plain yogurt, milk/soy milk, tofu, various beans & lentils.
Original Post by eddiepotter:
get a footlong subway sandwich....I think the BMT alone has like 90 grams...
I was curious and looked it up... a 6" Italian BMT only has 23 g protein so the footlong would have 46 g, not 90 g. Even the 6" Double meat BMT only has 34 g protein.
It also has over 3500 g of sodium... way more than the daily recommended intake (the double meat would have 5700 g of sodium!)
Original Post by cellophane_star:
Original Post by eddiepotter:
get a footlong subway sandwich....I think the BMT alone has like 90 grams...
I was curious and looked it up... a 6" Italian BMT only has 23 g protein so the footlong would have 46 g, not 90 g. Even the 6" Double meat BMT only has 34 g protein.
It also has over 3500 g of sodium... way more than the daily recommended intake (the double meat would have 5700 g of sodium!)
Stupid me....lol.... ehhhh...still a lot of protein for one meal.
It is but if you cooked up 6-8 oz of lean meat, added some whole grain pasta/brown rice, and broccoli, you'd end up with the same amount, which much less sodium.
Better yet, skip the rice or pasta, which are basically just starches and not exactly high in nutrition and pretty much devoid of protein, and eat lentils or beans or a true whole grain like quinoa, all of which contain moderate to high amounts of protein, are very filling, chock full of vitamins, minerals and other nutrients needed to build muscle and fuel your body and simply need to be boiled and flavoured to eat.
try whey protein or a weight gainer, but make sure you exercise
I take in 150g a day here's what I eat:
- 4-6 egg whites, & cereal for bfast
- Small protein bar & espresso for snack
- 5oz tuna for snack
- 1scp protein/1scp carb mix & 1/2c pumpkin for post workout shake
- 4oz salmon & 1c sweet potato or whole wheat pasta for lunch
- 1c fat-free cottage cheese w/ 1/4c pumpkin for snack
- 5-6 egg whites, 2 servings tofu, & cheese for dinner
And usually something else thrown in there (usually some kinda "cheat" like a handful of salty pretzels or a couple bites of coffee cake or a piece of chocolate 
) lol... but yeah I hit 135-150 daily. Just weigh out and plan your meals ahead of time... That way you keep in mind what you should be eating. You definitely need more meat and egg whites in your diet.
Original Post by johnnypenso:
Better yet, skip the rice or pasta, which are basically just starches and not exactly high in nutrition and pretty much devoid of protein,
Not true. 1 cup of cooked whole wheat pasta has 7.5 g protein and 6.3 g fibre. 1 cup of cooked brown rice has 5 g protein and 3.5 g fibre. They also both have non-negligible amounts of iron (5-10% of daily requirements).
I'm with you on this one susie... I find that sandwiching carbs with protein and a little fat helps me digest and absorb it all better :).
mmm...to be honest...I don't even know how much Protein I take in on a daily basis, but I know all my meals have protein in them. yesterday was one of my highest caloric intake days ever....I at 2 lunches....I'm a pig...everything came out to roughly 8100 calories. That's insane....trying to keep it at 5000. But when I eat this much I get more sodium than I should.
Original Post by susiecue:
Original Post by johnnypenso:
Better yet, skip the rice or pasta, which are basically just starches and not exactly high in nutrition and pretty much devoid of protein,
Not true. 1 cup of cooked whole wheat pasta has 7.5 g protein and 6.3 g fibre. 1 cup of cooked brown rice has 5 g protein and 3.5 g fibre. They also both have non-negligible amounts of iron (5-10% of daily requirements).
I still consider "pasta" a processed food, no matter what it is made from and don't buy it or keep it in the house. Brown rice at only 3.5g of fibre in 220 calories is considered a starch, as is pasta. Lentils for example, which is a whole, unprocessed food, contains 17.6 g of fibre and 18 g of protein in the same calories as the rice, which is 3.5 and 5 times respectively, the protein and fibre of brown rice. A cup of beans is the same calories as the rice with 14 g of fibre and 13 g of protein, again, both much higher. If you're trying to get as much protein as possible without eating a lot of meat, which I am also, you need to find natural high protein alternatives including lentils and beans as opposed to rice and pasta
mmmmm... lentil soup
Original Post by johnnypenso:
I still consider "pasta" a processed food, no matter what it is made from and don't buy it or keep it in the house. Brown rice at only 3.5g of fibre in 220 calories is considered a starch, as is pasta. Lentils for example, which is a whole, unprocessed food, contains 17.6 g of fibre and 18 g of protein in the same calories as the rice, which is 3.5 and 5 times respectively, the protein and fibre of brown rice. A cup of beans is the same calories as the rice with 14 g of fibre and 13 g of protein, again, both much higher. If you're trying to get as much protein as possible without eating a lot of meat, which I am also, you need to find natural high protein alternatives including lentils and beans as opposed to rice and pasta
I never questioned the assertion that you'd get more protein from lentils/quinoa. My reaction was to the statement that rice and pasta have no nutritional value. They do (and, unfortunately, due to recent fad diets like Atkins, a lot of people don't realise that they do; "no nutritional value" = soda not whole grains). If you'd simply said "there's more protein in lentils", I wouldn't have needed to comment.
Edited to add. Ditto to the mmm... I make a killer lentil soup.
Original Post by susiecue:
Edited to add. Ditto to the mmm... I make a killer lentil soup.
WHAAAAAAAAAAAAAAAAAAAAT!!!!!!! 
I second johnnypenso's remarks.
Ive been trying to seriously up my calorie intake but it feels like its impossible for me to eat that much food. I used to eat one meal a day and thatd be it and so far the most ive been able to do in one day is 2700 calories of what I guess you would call "healthy food" and thats with eating 5 to 6 meals a day. And ive been eating more eggs but I dont think theres anyway I could handle 10 a day, not to mention id be buying a dozen eggs every day which would add up quick. Does anyone else have to eat cheap on a high calorie diet because at the moment its looking a little rough. And id be perfectly happy just taking in 3k a day, and would die if I got up to your 8k..I wouldnt be able to move! So I guess what I really need is more of a shopping list and plan it out and just force myself to get it down. Thanks alot for all of the advice and input.
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