7 years, 4 months ago- Posts
I am on day 2 and so far so good. The drops are easy to take and the food is not too far off of what I am used to eating, I just now have to think about it more. Which is exactly what I need, but I am having a hard time getting the right amount of protein in my days and I can see it being a struggle all through phase 1. I have about 30 pounds to get through and I want to make sure I am following this to the best of my abilities! It is so good to hear about success stories. I hope some day I can encourage people the same way. Any ideas you have would be very helpful. THANKS!
Hi Angela! Congrats for embarking on this journey and for having a positive outlook! I am a huge meat eater, but even I struggle with getting in my protein. That said have you checked out any of the meal plans? The good thing about those is that they numbers are all figured out for you. Otherwise my advice for you is to just make sure you choose at least one protein source to have with each meal and snack. Those choices could be:
Any Lean meat (chicken, turkey, lean beef….approximately 4-5 oz is one protein serving)
5 egg whites
2 whole eggs
1 scoop of protein powder (100 calories, 20 grams of protein)
1/2 cup of beansSo try to work in one of these with each meal. To avoid being tired of chicken try some shrimp or eggs.
You are going to do great! Don’t over stress on the protein, but note that protein is going to keep your from feeling too hungry later on. Remember take one day and really even one meal at a time and this will feel a lot less daunting 🙂
Hi there. In response getting enough protein, don’t forget the seeds! Try chia or hemp seeds on salads or in smoothies for a powerful punch with few calories. I am not a professional, but have done some reading on the subject. Chia seeds soaked in almond milk or coconut and a little stevia makes a great “pudding”
Great suggestion, Sherri! I love to do lettuce wraps with organic deli turkey, tomato, a bit of avocado sprinkled with salt and pepper. You can also do canned tuna or canned salmon (preferably wild), mixed in with your favorite veggies, salt, pepper and a little spice. Nuts also are a good veggie source of protein, but remember that one serving equals a tablespoon, as it’s easy to go overboard!
I would suggest wild caught crab meat as well. One serving is 3oz or 1/3 cup and it has only 70 calories; (approx); 0.5g of fat and only 5 calories from fat; 0 Carbs and 17g of protein.
It is, of course, more expensive than turkey and chicken – but a nice alternative for once or twice a week and great on salads.
Yes Crab meat is a fantastic idea! I often forget about that one…I think it would taste great with a little avocado on the side. Crab meat is a nice thing to have if you get tired of the same proteins over and over. Thanks for the wonderful suggestions!
All great ideas! And just a note I always like to throw in about eggs…I strongly encourage eating the whole egg instead of just the whites. So many key nutrients are found in egg yolks (vitamin D, A, B3, B6, folate and choline, among others), and half of the excellent protein in eggs comes from the yolk. And, it is a myth that the cholesterol in eggs raises blood cholesterol in the body. So, don’t fear eating the entire egg as your protein source!
I’m still trying to find clarification on how much protein I should be trying to eat each day. Should there be protein in all 5 times you eat during the day or just on the 3 meals and not on snacks.
Lynnette,
Yes protein on all 5 times that you eat throughout the day. For example a snack could be greek yogurt (protein source) topped with fruit. The idea is to eat enough protein all day to promote satiation and also to help your body get rid of the excess weight easier. Does this help?
All this talk about protein…..got out my scale and found I am low on protein. Weighed my lunch and now I am stuffed and only half eaten! Wow! Tks for the push!
Can anyone suggest a good tasting protein powder that fits all the requirements? Thanks!
@Karma Coins: 0Quest protein is great
@Karma Coins: 0I use quest too – love the variety of flavors. The tubs are cheaper than individual packets but the packets let you change up the flavors so you don’t get flavor burnout. Of course with the right fruit and veggie add ins, basic vanilla is awesome too.
Today is my first day and I am excited about getting healthy and losing some excess weight. I am not much of a meat eater so protein is always a concern. I am happy yogurt and cottage cheese are part of the plan Where can you buy the Quest protein powder?
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