Protein Talk: What I’m Eating to Get More Protein!

by Nicole on January 17, 2012

Hello Tuesday! How ya doin?

Ya know how we all made those New Year’s Resolutions a couple of weeks ago? How’s that going for ya? Are you still sticking to them, or have they gone away by now? I hope they haven’t gone away. I’m still working on my everyday. If I have a day that doesn’t go to plan, I choose to get up the next day and decide to make it a better one. Because, remember, it’s a choice. Every day, every time we eat it’s a choice.

I’m still sticking to my 3 water bottles a day. It’s going well and it’s actually not as torturous as it was at the beginning. I feel like I’m getting used to it, but it still is a conscious effort.

As far as the protein goes, some days it’s better than others. I’m trying to do more smaller meals throughout the day that has a protein source each time I eat with 15-20g of protein. Sometimes it works, sometimes it doesn’t. If I have a span of hours that I have clients and I’m out of the house, sometimes a quick fruit, bar or protein ball has to do.

What I found works best for me is to PLAN. I need to have things ready on hand for me to grab, otherwise I tend to go for carby snacks.

Why am I doing this? I’ve gotten this question a bunch in the past couple of weeks. I’m doing this to see how I feel and see if I see any positive changes. I eat pretty cleanly anyways, amping up my protein is just a little food experiment I’m trying. Like I said, amping up my protein doesn’t mean I’m taking down chicken every 2-3 hours.  This is pushing me out of my comfort zone of just grabbing granola or a nut ball and being done with it. I’m being creative and trying to change up my eats. I’ve basically eaten the same way for years now, so it’s nice to be doing something different.

I’m also realizing, that I feel better when I don’t eat HUGE meals for lunch and dinner. That is definitly something that takes work and restraint. I just love eating, but I’m realizing I can eat feel satisfied and eat again a couple hours later! But this is a work in progress! I’d say 50% of the time I remember this and 50% I eat large meals. 

Protein sources:

Other sources that have protein:

  • Quinoa (6g per serving)
  • Brown rice  (6g per serving)
  • Millet (4g per serving)
  • Wild Rice (6g per serving)
  • Goji Berries (4g per serving)
  • Chia Seeds
  • Shelled Hemp (11g per serving)
  • Oats (6g per serving)
  • Nut Butter (about 8g per serving)

Even brussels sprouts, cauliflower and broccoli have 2g protein per serving! You’ll be surprised what you learn when you start reading labels!

My fridge is literally stocked with these things ready to go. When I prepare and plan I do much better. I put together some of these things for a meal/snack and I’m good to go!

Sample snacks:

  • 2 hardboiled eggs & carrots
  • hemped up hummus, carrots & apple
  • nut balls
  • green smoothie with protein powder
  • pumpkin chia pudding with goji berries
  • tofu, brown rice & spinach (small meal)
*Remember , when it comes to eating and diet, you need to do what’s right for you!  This is NOT me telling you, you should do this. I’m simply sharing my experiences!

What do you do to prepare for success during the week? Do you track your food intake? 

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{ 8 comments… read them below or add one }

Heather @ Better With Veggies January 17, 2012 at 9:49 am

This is a good summary of protein option – love all the plant-based protein sources you’ve included in this list (too often overlooked)! I make a meal plan for the week by Saturday night each week, grocery shopping on Sunday, so that we always have good meals planned & ready to go. I don’t mind leftovers, so we rarely make just enough food for one meal – which saves on preparation time!
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Anna @ On Anna's Plate January 17, 2012 at 1:09 pm

I’ve been trying to up my protein intake in these last months of pregnancy…great ideas for ways to mix it up!
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Kim @ Imperfectly Perfect January 17, 2012 at 3:18 pm

I agree. Planning my meals has been the best thing for me, especially since I’m at the office for a majority of the work week. I’m a much more lax on the weekend, but there are always healthy options for me when I’m home.

On Sundays, I usually cook up large batches of butternut squash (my addiction lately), veggies (roasted brussel sprouts this week) and hard boiled eggs. I use them for my lunches and snacks throughout the week.

Leftover protein from the night before’s dinner, a can of tuna, egg whites or fat free greek yogurt are my go to protein staples for the work week. They’re easy to throw into my lunch bag and then head off to work.


She Rocks Fitness January 17, 2012 at 3:44 pm

For a successful week, I will plan out my workouts and also grocery shop, so that I have a fridge stocked with lots of veggies, fruits, and proteins. No excuses to cheat. I don’t track what I eat, unless, I had a fall of the wagon kind of weekend. Tracking my meals after that, helps me just to get back on track. :)
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Kelly January 17, 2012 at 8:37 pm

I don’t track anything specific but I have general guidlines that I like to follow. I try everyday to do the following things:

1-2 fruits
unlimited veggies
1-2 starch
1 serving of nuts or nut butter or flaxseeds
3 quality fats
1 dairy
3-4 servings or protein (usually 1 at every meal and at snack)

I don’t track but I usually stay pretty close to the above routine on average. It is what works for me. I find that a quality fat, a protein and a veg is what keeps me the happiest for longest!
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Pure2raw twins January 17, 2012 at 10:48 pm

there are days when I just snack, do not really eat full meals. as other days it is the opposite. I am trying to get back into a routine with my eats in terms of eating a regular times. slowly getting there.
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This Fit Chick January 18, 2012 at 3:18 am

its great you are looking to get more protein! I am a protein fiend- my muscles LOVE it! :)
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Tasha @ Dine & Dash January 19, 2012 at 2:55 pm

A friend of mine was asking me all about rich protein sources just yesterday. I will have to send her this link. great summary!
I plan my meals on saturday and then go grocery shopping. I chop and prepare snacks the night before so that I can grab/go the next morning. Don’t know what I’d do without my lunchbox and million tupperware containers.
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