So by now I’ll assume you’ve read my previous post on proper diet “You can’t outwork a bad diet ……….. so do this”  If not, go to http://www.sarcastictrainer.com/?p=422#more-422 and get the basics for healthy eating.

Now that you have the basics, I’m sure you’ve downloaded the My Fitness Pal app.  Then I’m sure you entered the correct calorie, protein, carb, and fat goals.  And finally you started entering the foods you eat daily.  If you’re like most of my clients, you’ve probably discovered that you don’t eat enough protein.

Some would even say you’re probably somewhat of a carbaholic.  The idea of eating 115-260 grams of protein per day (depending on your individual goal) sounds like an impossibility.  So now you’re considering giving up on eating right and going back to some ridiculous fad diet.  STOP!!!  Before you go back to eating terribly, check out these tips for maximizing your protein intake without exceeding your calorie goals.

 

It all starts at the grocery store

 

Meats

Most of your daily protein will come from meat, but not all meats are created equal.  The key is to find meats that are high in protein and low in fat.

 

EASY MEAT CHOICES.  These options are always a good lean meat option at the grocery store.  Unless they are cooked in a buttery sauce, deep fried, or prepared in some other fat filled process.

Chicken

Turkey

Shrimp

Scallops

 

TRICKY MEAT CHOICES. These options can be good or bad.

Steak – There is a HUGE difference between a ribeye steak (27 grams of fat) versus a chuck tender steak (6 grams of fat).  Steak is packed full of protein which makes it an excellent choice.  Just make sure you go for the leanest steak you can find.  The right seasoning can make any steak delicious.

Pork – Pork loin only carries about 4 grams of fat making it an excellent protein source.  BUT pork ribs will hit you in the gut with 20+ grams of fat.

Hamburger – Yes, I am here to say that you can eat hamburgers and eat healthy at the same time.  I often get 96/4 lean hamburger meat that contains only 4 grams of fat.  BUT 73% hamburger comes with a whopping 30 grams of fat.

Fish – Fish almost falls into the “EASY MEAT CHOICES” category.  All fish options are good healthy options, but when you’re struggling to get your protein up while keeping your fats down the leaner fishes are better.  Lean fish like Mahi Mahi, cod, and bass are always a good choice as they have less than 3 grams of fat.  Save the Salmon and Sardines for days you can afford double digit grams of fat.

 

TIP #1:  When shopping for meats, always check the label to find the meat with high protein and low fat. Preferably 4x more protein than fat.

 

TIP #2:  Just because the label says a serving size is 4oz (or whatever it says) doesn’t mean you can’t have a larger portion.  I often double the serving size on most meats.

 

Dairy

Dairy is a little tougher to have in your diet.  Dairy products do bring some protein into your diet, but they tend to have a decent amount of fat and/or carbs also.  For example: All cheeses get most of their calories from fat so avoid cheese.  There are a couple dairy products that can help your cause.

Lean Greek Yogurt – These yogurts do come with a decent amount of carbs, but most of the calories come from protein (12 grams)

Fat Free Milk – Sure there are more calories coming from carbs than protein, but it’s at least close.

 

Vegetables

When trying to ramp up your protein intake, vegetables are never your best option.  “But Mike, vegetables are good for you !?!?!”  Yes, vegetables are good for you so eat lots of them.  Just don’t fool yourself into thinking they’re a good source of protein.  If you insist on trying to get some protein out of vegetables, here’s a few options.

Soy Beans – They have about as much protein as they do carbs giving you a decent macro balance

Edamame – Again has a similar protein/carb balance

Lentils – These have about twice as many carbs compared to proteins, but I told you I’d give you a third option so here it is.

 

If after making all these adjustments you still struggle to get enough protein without going over your calorie goal…..

CHEAT !!!

 

EATING RIGHT IS HARD.  So there’s nothing wrong with trying to make it a little bit easier.  Here’s a couple of my favorite cheaters.

 

A protein supplement

Notice I didn’t call it a protein shake or protein bar.  There’s a reason for that.  Most protein shakes/bars have a good amount of protein, but are also packed full of carbs and fats.  These items are great as a meal replacement and you should use them for that purpose.

I consider a protein supplement to be an item that has high protein and almost no carbs or fats.  These are rare and a little harder to find.  Adding these items to your daily diet will make hitting your protein goals much easier.

New Whey Liquid Protein – This supplement has 42 grams of protein, 2 carbs, and 0 fat.

Isopure – This  supplement has 50 grams of protein, 0 carbs, and 1 gram of fat.

Protein Replacement Foods

The fitness industry is getting creative and coming up with ways to take foods that we love but are bad for us and creating a high protein replacement food that is good for us. While there are tons of options available out there, here’s a couple items I’ve come across:

MHP High Protein Pudding – It tastes like regular pudding but it has 30 grams of protein, 8 carbs, and 4 grams of fat

Quest Protein Chips – They taste like baked potato chips but have 21 grams of protein, 4 carbs, and 4 grams of fat

 

I know changing your eating habits is a difficult task.  That’s why most people find a “reason” to stop trying.  My goal for today is to eliminate one of your “reasons” to stop trying.  With these tips ANYONE can consistently hit their protein goal.