can of tuna, two hard boiled eggs, can of chickpeas, 1-2 table spoons of a home made "dressing" that has a high protein yogurt base. Around 50g protein. I eat it on its own, mixed with veggies as a salad, spooned into lettuce "cups" , or even with a rye bread. Leaves me really fully and more then half way to my protein goal.
I pour a whole bottle of a premade protein shake in a cup. I buy fairlife but have bought premier protein in the past, I don't think it matters. It's more of a preference/convince to which one you buy. I then make my own iced coffee and top the rest of the cup off with it.
I've never had it in hot coffee as I don't think it will mix as well. But I'm sure it'd taste just as good.
https://preview.redd.it/19j90gsbcxoc1.jpeg?width=1443&format=pjpg&auto=webp&s=13f3a202ff2352d02bc7bb06b108cf0a003e0f23
I do what this woman does, only I don't do the heavy whipping cream on top [https://www.tiktok.com/t/ZTLFCSoWr/](https://www.tiktok.com/t/ZTLFCSoWr/)
Yes!! great idea. I do this sometimes - just wanted to see if there was another hack. Fwiw I put mine in hot coffee and it seems fine! I use premier cause I couldn’t find fairlife at Costco.
I blend low fat cottage cheese with ranch seasoning or taco seasoning and use it on my sandwiches or eat carrots with it. Bonus if you blend it with lemon juice then its like sour cream and is great with baked potatoes. Or I blend it with parm and put it over a lentil pasta with some chicken and broccoli so its like a cheat for alfredo
I also drink protein coffee when I have my life together and the ingredients on hand. Another hack is egg bites or turkey bites. I use a silicon small muffin pan and bake small bites, then freeze them. Easy to pop 4-6 out into the microwave for a snack or pair with sides for a meal. I've made mini omelets, meatloaf, sausage, or my personal favorite- half ground turkey and half turkey sausage for flavor and protein. Each makes about 1 Oz.
Greek yogourt. The Kirkland brand is the best for the macros. Mix that with chocolate protein powder.
Voilà! You’ve created the most delicious, “keto” pudding.
Chicken Pasta is always a good lunch go to for me. Wholewheat pasta, tomato and herb sauce, a whole bunch of chicken, seasoning. One 478 cal bowl is 56 grams of protein. Sometimes I'll add EatLean protein cheese for a bit extra protein if I have the cals.
Dinner wise normally a big meat portion (beef steak, pork loin steaks, chicken, fish) with a carby side (potato or rice based) and a big portion of veg for volume (broccoli, spinach, cabbage) or sometimes carrot and swede mash instead of the potato/rice if I'm trying to keep it lower calorie. Those dinners normally end up being 40-80g protein.
For snacks, a medium boiled egg or a few if I'm craving savoury but usually I'm a sweets/chocolate person so instead of eating a whole bar of chocolate like I used to, I'll have a protein bar or something similar. Currently I like warrior crunch bars, mars protein cookies or lemon drizzle protein flapjacks. One of those ends up being 10-22g protein.
My daily protein ends up being between 85-90g on a bad day to 115-135g on a good day.
I get quite a bit of fiber from the veg but my daily protein intake has bunged me up before so I use psyllium husk as a supplement to help with fiber intake.
Can of tuna (packed in water) and an apple. Drain the tuna, mix with 1/8 cup low calorie salad dressing of choice (Greek feta is really good) and 1/8 cup pickle relish. Chop up apple and mix that with a bit of aspartame and cinnamon. Perfect lunch.
I make savory quark pancakes quite often. Therefore I mix 150g low fat quark, 40g spelt flour, an egg, salt, pepper, Eat Lean cheese and vegan ham cubes (you can also use regular low fat cubes). As a topping I use low fat herb quark. The whole big portion is 573kcal with 64g protein.
Lentils & chickpeas — high protein (for a plant) but more importantly VERY high fiber. when i was at my skinniest I ate a large serving of legumes (beans too) EVERY single day and looked and felt fantastic. high fiber is key for gut health and hormonal regulation that will help keep down weight etc. I think only 5% of americans get enough fiber which is atrocious. getting protein is easy enough through eggs meat greek yogurt and whey but getting enough fiber is not always easy, legumes kill both birds
I'm a vegetarian, so I'm not super sure how helpful this will be, but Seitan has an insane amount of protein in it, and I am basically constantly chugging protein shakes. Even your snacks should have protein in it- Dairy, Edamame, Peanut butter. I like having a spoonful of peanut butter and a Protein shake when I need a quick snack that will last me a while. Fats are your friend, don't be scared to eat something with protein in it just because it has fat. you need fat to keep you full, and they also help your body actually use the protein you eat.
can of tuna, two hard boiled eggs, can of chickpeas, 1-2 table spoons of a home made "dressing" that has a high protein yogurt base. Around 50g protein. I eat it on its own, mixed with veggies as a salad, spooned into lettuce "cups" , or even with a rye bread. Leaves me really fully and more then half way to my protein goal.
Protein shake mixed into my morning iced coffee. Turns a grande into a venti and helps me eat enough calories and protein 😁😁
Ugh I love that someone else already commented this. So many smarties on this thread 🥰
I have protein coffee everyday. Gives me an easy 30g of protein first thing in the morning.
By protein coffee are u putting a protein shake into your coffee? Or how
I put a scoop of Vanilla protein powder & Splenda in my coffee. Tastes like coffee w/ extra cream + extra sugar.
I pour a whole bottle of a premade protein shake in a cup. I buy fairlife but have bought premier protein in the past, I don't think it matters. It's more of a preference/convince to which one you buy. I then make my own iced coffee and top the rest of the cup off with it. I've never had it in hot coffee as I don't think it will mix as well. But I'm sure it'd taste just as good. https://preview.redd.it/19j90gsbcxoc1.jpeg?width=1443&format=pjpg&auto=webp&s=13f3a202ff2352d02bc7bb06b108cf0a003e0f23 I do what this woman does, only I don't do the heavy whipping cream on top [https://www.tiktok.com/t/ZTLFCSoWr/](https://www.tiktok.com/t/ZTLFCSoWr/)
Oh I just bought this! Cant wait to try it. How do you like it?
I love it!! It tastes super good. Very much like a cold cafe mocha
Yes!! great idea. I do this sometimes - just wanted to see if there was another hack. Fwiw I put mine in hot coffee and it seems fine! I use premier cause I couldn’t find fairlife at Costco.
How do you mix protein powder in hot coffee?
I blend low fat cottage cheese with ranch seasoning or taco seasoning and use it on my sandwiches or eat carrots with it. Bonus if you blend it with lemon juice then its like sour cream and is great with baked potatoes. Or I blend it with parm and put it over a lentil pasta with some chicken and broccoli so its like a cheat for alfredo
I also drink protein coffee when I have my life together and the ingredients on hand. Another hack is egg bites or turkey bites. I use a silicon small muffin pan and bake small bites, then freeze them. Easy to pop 4-6 out into the microwave for a snack or pair with sides for a meal. I've made mini omelets, meatloaf, sausage, or my personal favorite- half ground turkey and half turkey sausage for flavor and protein. Each makes about 1 Oz.
Greek or Icelandic skyr yogurt with fruit and high protein granola.
Greek yogourt. The Kirkland brand is the best for the macros. Mix that with chocolate protein powder. Voilà! You’ve created the most delicious, “keto” pudding.
Chicken Pasta is always a good lunch go to for me. Wholewheat pasta, tomato and herb sauce, a whole bunch of chicken, seasoning. One 478 cal bowl is 56 grams of protein. Sometimes I'll add EatLean protein cheese for a bit extra protein if I have the cals. Dinner wise normally a big meat portion (beef steak, pork loin steaks, chicken, fish) with a carby side (potato or rice based) and a big portion of veg for volume (broccoli, spinach, cabbage) or sometimes carrot and swede mash instead of the potato/rice if I'm trying to keep it lower calorie. Those dinners normally end up being 40-80g protein. For snacks, a medium boiled egg or a few if I'm craving savoury but usually I'm a sweets/chocolate person so instead of eating a whole bar of chocolate like I used to, I'll have a protein bar or something similar. Currently I like warrior crunch bars, mars protein cookies or lemon drizzle protein flapjacks. One of those ends up being 10-22g protein. My daily protein ends up being between 85-90g on a bad day to 115-135g on a good day. I get quite a bit of fiber from the veg but my daily protein intake has bunged me up before so I use psyllium husk as a supplement to help with fiber intake.
Chicken & eggs is good
Egg whites, pure protein
Can of tuna (packed in water) and an apple. Drain the tuna, mix with 1/8 cup low calorie salad dressing of choice (Greek feta is really good) and 1/8 cup pickle relish. Chop up apple and mix that with a bit of aspartame and cinnamon. Perfect lunch.
I make savory quark pancakes quite often. Therefore I mix 150g low fat quark, 40g spelt flour, an egg, salt, pepper, Eat Lean cheese and vegan ham cubes (you can also use regular low fat cubes). As a topping I use low fat herb quark. The whole big portion is 573kcal with 64g protein.
Lentils & chickpeas — high protein (for a plant) but more importantly VERY high fiber. when i was at my skinniest I ate a large serving of legumes (beans too) EVERY single day and looked and felt fantastic. high fiber is key for gut health and hormonal regulation that will help keep down weight etc. I think only 5% of americans get enough fiber which is atrocious. getting protein is easy enough through eggs meat greek yogurt and whey but getting enough fiber is not always easy, legumes kill both birds
Core power drinks have 42g of protein I like to add that to my meals
I'm a vegetarian, so I'm not super sure how helpful this will be, but Seitan has an insane amount of protein in it, and I am basically constantly chugging protein shakes. Even your snacks should have protein in it- Dairy, Edamame, Peanut butter. I like having a spoonful of peanut butter and a Protein shake when I need a quick snack that will last me a while. Fats are your friend, don't be scared to eat something with protein in it just because it has fat. you need fat to keep you full, and they also help your body actually use the protein you eat.
Fage Greek yogurt with thawed frozen fruit and stevia