Coming to this sub for some accountability and tips.
I've got about 50lbs to lose to get to a weight I'm comfortable at.
Trying to stick to around 1500 cal/day, getting about 200g of protein.
Habitually falling short on the protein. Not a huge meat eater.
Would love tips / kind critiques on how to improve my daily nutrition to get me to a healthier/happier weight while increasing my protein intake.
Bonus: Get to a place where I stop thinking about food all. the. time.
by de-mandi-ng
6 Comments
1.
383 cal: Egg, tomato, avocado + EBTB seasoning on rye toast
2.
242 cal: 1% cottage cheese, grapes, strawberries + cinnamon
3.
297 cal: Basmati rice topped with beef + vegetables (peppers, water chestnuts, broccoli, corn, peas, green + yellow beans) seasoned with ginger, garlic + soy sauce
4.
106 cal: orange pekoe tea with a splash of 2% milk + digestive cookies
5.
329 cal: honeycrisp apple topped with melted PB + granola, Swiss cheese crackers, full sour pickles + laughing cow wedge cheese
I use plain Greek yogurt to top on salads as like a dressing mixed with spices, a little oil, lemon, hot sauce, whatever. I also use it mixed with spices and a bit of tamari as a veggie dip. Super high in protein. Obv can be used in a sweet application too, with fruit, add a tiny bit of maple syrup or stevia to it if you want it to taste sweet.
The secret weapon protein food that isn’t meat lol.
I would never hit my protein goal if I don’t have a protein shake, this is coming from a meat eater. Additionally look into better bagels, macros are nuts for protein and fiber. As someone else said, Greek yogurt. Lastly drinking bone broth.
Beautiful plating! I’m not a dietitian so can’t help you there, but you make pretty food and that should make you feel good. Do you think another plate might satisfy you? You might lose weight slower but it could feel better?
I would recommend getting more protein, as mentioned, protein shakes. Also adding some deli meat in your snacks.
I like to do tuna or turkey sandwiches.
Nicely done on the fiber intake 🙌🏽
My protein goal isn’t as high as yours, but I’ve been pretty good at hitting it consistently. I’m also not a big meat eater, but these are some of the things I do that help me:
My morning eggs usually consist of a mix of an egg, with egg whites & cottage cheese. I might scramble some black forest ham or plant-based chorizo with it.
I have a protein shake almost everyday. When I don’t, I mix some whey protein with my Greek yogurt or my oatmeal.
I keep high protein snacks around like quest protein bars or chomps. That way I can grab something quick to eat that will help me meet my protein goal.
I add beans to a lot of my meals: salads, dips, ground beef, eggs, wraps. I also use cottage cheese to boost the protein of what I’m eating, I could be making a pizza on a pita bread and will mix it with the marinara, it goes great with so many sauces and things.
Greek yogurt is my go-to for salad dressings or a sweet treat.
I keep those seasoned tuna packets around for a quick snack or to use in a sandwich or salad.
I use bone broth to cook a lot of things and up the protein intake.
The way I approach most of my meals is that I try to (try to because I don’t always do this) to have my protein be 10% of the calories I’m eating. So if I’m having 150 calories, I’d like for at least 15g of protein. If it’s more that’s great, if it’s less by 1-3 ok we can work with that, less than that then I try to think what can I add to bump it up a bit or if I can make a better choice, sometimes you just want the carby meal and that’s ok, but will def make it harder to reach your goal.
I buy quest chips to eat with my dips.
I usually only want to eat meat once-a-day or less so I find myself supplementing in other ways a lot. I also get *very* full when I do eat meat, I find it easier to eat fish. I eat a lot of shrimp, tuna, salmon.
I like to buy ground meat (ground beef, ground turkey, ground chicken, ground pork) because it’s easy to cook and use in many things.
I love having pulled rotisserie chicken and adding it to salads, soups, sandwiches, wraps, etc.
I keep hard boiled eggs in my fridge for a quick snack.
One comment I will make regarding your macros is that your fiber intake feels a bit low for the amount of protein you’re aiming for. Everyone is different but for me increasing my protein to +120g also meant that I had to increase my fiber, I aim for +40g but I’m usually higher. Today I ended at 59, but I average around 45ish usually. This helped me a lot because when I started consuming above 80g of protein I would go days without going to the bathroom, now I poop everyday 💩. Of course if you up your fiber, I recommend for it to be a gradual increase.