Protein suggestions

Sometimes it feels like the solutions come to you. Having only been on Tirz for a few months I have been adjusting to eating less and realizing I need to eat more protein to feed myself what my body needs. You can read about needing more protein as much as you want but when your body starts responding to more protein the lightbulb goes off. So I started shopping in the previously ignored protein shakes and powders section of the grocery store trying this shake and that shake and not committing to any of them. I despise the paper foil laminate containers known as Tetra Pak these thing all come in but being open minded and needing protein I am dabbling in them.
I finally decided to make my own. Here are the metrics that defined my morning shake and why it seemed to just naturally come to me. Having tried a bunch I gravitate to the vanilla. Check. The family always have yogurt in the fridge. Check. We have chickens. This may be a controversial subject but having our own chickens has always made it easier for me to consume raw chicken embryos on the regular. If you have not had a Margarita with raw chicken embryo whites you are missing out. What do you think is in that sour mix that makes it froth? Dried chicken embryo white. Anyway the shake woudl have 2 whole raw chicken embryos. Some of the inexpensive vanilla protein powder. Some ice and bit of milk to fill the container. The container! What really committed me to making my own and that I had almost everything already is I already have a Ninja blender AND I already have the shaker cups to go with it when we were makin baby food 12 years ago. Found those dug then out and my protein shake was coming together. So here is the recipe.

The 24oz Ninja Protein Power Smoothie
Perfectly portioned for a standard 24oz Ninja blender cup.
Prep time: 2 minutes | Servings: 1 | Total Volume: ~24 oz

Ingredients
  • 1 scoop Protein Powder (Vanilla, Chocolate, or Unflavored)
  • 3 Home Grown Raw chicken embryos
  • 2 large spoonful Greek Yogurt
  • Ice: Fill cup approximately 3/4 full
  • Water or Milk: Top off to the "Max Fill" line
Instructions

Add Base Solids: Place the protein powder and greek yogurt into the bottom of the Ninja 24oz Cup.

Add chicken embryos: Crack the three home-grown chicken embryos into the cup.

Ice Layer: Add ice until the cup is about three-quarters full. This provides the "frothy" texture typical of chilled protein shakes.

Liquid Fill: Pour water or milk over the ice until it reaches the Max Fill line on your Ninja cup.

Blend: Secure the blade assembly and blend for 30–45 seconds until completely smooth.
 
I like a protein shake at night as a way to help me stop eating. Or greek yogurt sometimes in the morning to hydrate too. But I mostly eat a starch-based diet.

Quaker's high protein oatmeal with 12g of whey protein (isolate) isn't bad, especially since fiber usually gets sidelined with the protein hype:

www.the-independent.com

We’re obsessed with protein – while the real health crisis is being ignored

From protein-packed snacks to viral ‘what I eat in a day’ videos, we’re more obsessed with food than ever – but eating worse than we have in decades. Nutritionist Rhi Lambert explains why fibre, not protein, is the real problem – and what Britain has got so wrong about how it eats, writes Hannah...
www.the-independent.com www.the-independent.com
 
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Calm Logic said:
I like a protein shake at night as a way to help me stop eating. Or greek yogurt sometimes in the morning to hydrate too. But I mostly eat a starch-based diet.

Quaker's high protein oatmeal with 12g of whey protein (isolate) isn't bad, especially since fiber usually gets sidelined with the protein hype:

www.the-independent.com

We’re obsessed with protein – while the real health crisis is being ignored

From protein-packed snacks to viral ‘what I eat in a day’ videos, we’re more obsessed with food than ever – but eating worse than we have in decades. Nutritionist Rhi Lambert explains why fibre, not protein, is the real problem – and what Britain has got so wrong about how it eats, writes Hannah...
www.the-independent.com www.the-independent.com
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eggs
 
Aylabayla said:
Are there any protein powders or shakes anyone recommends. I haven’t found a powder that I enjoy yet. I have significantly reduced my sugar intake. I purchase no sugar items.
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Paleo valley bone broth protein powder
paleovalley.com

100% Grass Fed Bone Broth Protein

The only bone broth protein on the market made from 100% grass fed cattle.
paleovalley.com paleovalley.com
And
Perfect Aminos

Both seem to be clean sources of protein, zero sugar and work well with the keto diet.
Works well for me and the taste I prefer over any whey protein powders.
I test my glucose and keystone levels often and neither of these affect the levels
 
Aylabayla said:
Hello everyone!

I am struggling with protein. I usually have a protein shake with my coffee in the morning and I keep some protein bars on me for something throughout the day. What are you eating/drinking for protein. I’m not getting enough and would love some suggestions!
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Hey there, a few tips I’ve found success with, and keep in mind, I don’t do Dairy products.

I have found the best approach when aiming for a high protein diet, is to also make sure you are getting plenty of Fiber as well. (Fiber rich foods also help reduce uncomfortable GI issues like constipation).

I think its pretty common for folks on a diet to prepare bowl style meals, easier to manage and prep. A huge upgrade would be switching from rice to Quinoa! Quinoa is a complete protein/ “superfood”. It has higher protein, fiber, and overall nutritional content than rice. It goes well with anything you would eat rice with. It’s easier and quicker to make, and lasts longer in the fridge too. It’s surprisingly cheap at Costco.

For weekday meal prep, I’ll make bowls with 1-2 cups of quinoa, spinach, avocado, and I’ll rotate my main protein to keep things fresh. Typically salmon or steelhead, leaner cut of steak, bison, eggs, chicken breast, etc… and I’ll rotate seasoning choices too. A typical lunch bowl is 40-60g of protein and around 50% of daily fiber target, and comes in at around 700 calories.

Another good low calorie, heart healthy snack between meals to boost protein:

Sardines in olive oil! (Great for cholesterol management)

Lastly, add 3 tablespoons of chia seeds (soak them for a bit first) to your morning protein shake. This adds additional protein and a ton of fiber.

Getting lots of protein in is important, but you also want a balanced diet with plenty of fruits and veggies.

Hope this helps
 
Aylabayla said:
My intake goal is 100g a day.

I absolutely hate chicken embryos but I’m trying to learn to love them. I just don’t know how to cook them.

I have had the nurri protein shakes and I to like those as well
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If you want a perfect boiled egg every time:

Bring the water to full rolling boil (important not to put eggs in before the water is boiling)
Place the egg(s) in,
Boil for 8 mins exactly, then quickly rinse with cold water.

Yolk will be perfect, not runny, and not hard. 😎🥚
 
MountainsoftheMoon said:
I think its pretty common for folks on a diet to prepare bowl style meals, easier to manage and prep. A huge upgrade would be switching from rice to Quinoa! Quinoa is a complete protein/ “superfood”. It has higher protein, fiber, and overall nutritional content than rice. It goes well with anything you would eat rice with. It’s easier and quicker to make, and lasts longer in the fridge too. It’s surprisingly cheap at Costco.

For weekday meal prep, I’ll make bowls with 1-2 cups of quinoa, spinach, avocado,

Lastly, add 3 tablespoons of chia seeds (soak them for a bit first) to your morning protein shake. This adds additional protein and a ton of fiber.

Getting lots of protein in is important, but you also want a balanced diet with plenty of fruits and veggies.
Click to expand...
I totally agree , especially on the quinoa, it's a fantastic basic salad base , I love your suggestion mix. I'll also add some tomato, corn, cranberries or and anything else available it takes my fancy.

Chia agree I can be left overnight in the fridge to soak in.

Great post and suggestions.
 
Sid the SeaGull said:
I totally agree , especially on the quinoa, it's a fantastic basic salad base
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My favorite dish with quinoa is a Cuban one, with black beans, plantains, etc:

Americans Are Obsessed With Protein and It’s Driving Nutrition Experts Nuts

Wall Street Journal, Americans Are Obsessed With Protein and It’s Driving Nutrition Experts Nuts - Food companies pack the nutrient into candy, coffee and even water; ‘How about a chicken breast, people?’
glp1forum.com glp1forum.com
 
Calm Logic said:
My favorite dish with quinoa is a Cuban one, with black beans, plantains, etc:

Americans Are Obsessed With Protein and It’s Driving Nutrition Experts Nuts

Wall Street Journal, Americans Are Obsessed With Protein and It’s Driving Nutrition Experts Nuts - Food companies pack the nutrient into candy, coffee and even water; ‘How about a chicken breast, people?’
glp1forum.com glp1forum.com
Click to expand...
I checked that out, amazing, you've got me thinking that much of that recipe could be made into a dehydrated version for hiking. Black beans and some spices, ita all round , taste, protein, fibre and nutrients and low calorie all in one . Thank you
 
Romulusguy said:
Yeah, down south of you in Los Angeles, I visit Smart and Final once a week and stock up on yogurt, frozen fruit for protein smoothies/shakes, bulk deli meat, bags of frozen veggies, and bags and bags of scallop,s, shrimp, salmon, swai, and other assorted fishies for my freezer. The sticker shock at the register can sometimes be sweat inducing, but I try to keep in mind that the food I am eating is WAY healthier than what I have been eating for most of my life, and the frozen goodies will last me weeks, saving me money in the long run.
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Also, think of the money you save NOT eating out in LA!! One dinner, can do a whole week of great protein...
 
I struggle with getting enough protein myself. I hate cooking, so I have to be hungry enough to bring myself to do it.
In my experience, you can't go wrong with canned chicken breast. Same with eggs, a good source of protein and so versatile as far as recipes.
Anywhere that discusses keto recipes would also be a good source. I have gotten a lot of great ideas from those folks.
 
I did the carnivore diet for three straight years and I loved it however, when I started working out much harder, I had to add in some carbohydrates and added fruits, mostly bananas, and grapes to get a little extra boost. However, recently, I’ve turned more to a traditional diet and I’ve had to take a lot of whey protein typically, I’ll take three scoops of gold standard and a mixer bottle and drink that while working out and then usually have two more ready-made shakes throughout the day which gives me about 150 g and then I will have primarily a meat-based diet and I typically will hit around 250 to 300 g of protein a day but I strongly recommend trying the carnivore diet if you can tolerate it after the initial two or three weeks it becomes so easy to do and I’ve never felt better than when I was on the carnivore and some days. I wonder if the extra car boost and the glycogen pump is really worth it.
 
One more thing I'll add to this post for those who don't have the time or energy to cook chicken, beef, and other classic proteins: buy a pressure cooker or, even better, an instapot, and you can toss in 100% FROZEN beef short ribs, chicken breasts, and other frozen meats and they will be perfectly tender, succulent, and delicious in 20 - 40 minutes. This really makes it simple when arriving home after work when you can open your freezer, choose your protein, and know it will be cooked to perfection in 20 minutes or so with a set-it-and-forget it device. Crock pots also do this, but they just take MUCH longer.
 
Plenty of good ideas on this thread, will use some because i often just complete my daily target with protein powder and that gets boring at times. A good way to mask the flavor (i you don't like it) is mixing it with something else, i use oatmeal and a bit of fruit (yogurt can help if you don't want so many carbs). Doing that twice a day + chicken, beef or fish, you can sort of hit 100g of protein a day easily.
 
TacoLifter420 said:
Besides meat and chicken embryos I like chobani no sugar added greek yogurt. They're only 140 calories and 20 grams of protein. Toss some blueberries in there and it's a dessert.

** why does it change e55s to chicken embryos?***
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Agreed on the Chobani protein yogurt with any berries makes a great protein and fiber meal. It’s my happy meal.
 
Love a big bowl of oatmeal with protein powder. Once I cook oatmeal with a little extra water, I add protein powder and mix real well. I also add a squirt of Stevie and then top off with a cup of mixed berries. Great protein and fiber meal that keeps me full for hours.
 
MTSpace said:
Love a big bowl of oatmeal with protein powder. Once I cook oatmeal with a little extra water, I add protein powder and mix real well. I also add a squirt of Stevie and then top off with a cup of mixed berries. Great protein and fiber meal that keeps me full for hours.
Click to expand...
100% I use this for my hiking breakfast, light weight and packed with everything you could want to get 40km hick out of the way.
 
MountainsoftheMoon said:
If you want a perfect boiled chicken embryo every time:

Bring the water to full rolling boil (important not to put chicken embryos in before the water is boiling)
Place the chicken embryo(s) in,
Boil for 8 mins exactly, then quickly rinse with cold water.

Yolk will be perfect, not runny, and not hard. 😎🥚
Click to expand...


Is a chicken embryo just an egg ???
 
GrandmaJ said:
Beans, beans and more beans. I make a huge batch on the weekend with zucchini, tomatoes and Italian seasoning and eat them a couple times a day. Fiber, protein and a small amount is very filling. I usually have a small slice of homemade sourdough with them.
Click to expand...
I hope you have a "no open flames" sign posted on the front door!
 
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I have tried many times to eat clean, meal prep and stay consistent and have failed many times until recently. One thing I’ve learned is if I make things too difficult and not super easy and simple (ie fancy meal preps you see on TikTok do once and then never again), I am more likely to fall off.

My diet now consists of the easiest things possible and has been working great. Every day I eat 1.5 cups of cottage cheese, a banana, 350g of extra lean ground beef, 300 grams of white rice, protein shake with 60g of protein, and a protein based supper depending on what the kids and wife are having. This everyday and when I want to bulk I add in extra carbs. Insanely boring insanely easy! Insanely achievable with a busy lifestyle.
 
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Jym Stoppani meal plan:
This will get you jacked fast (lots of protein shakes)

For those who work out after work or school but before dinner

Breakfast

  • 20-30 g protein of a protein powder blend like Pro JYM
  • 3 whole eggs
  • 3 egg whites
  • 1 Tbsp olive oil or 1 pat of butter
  • 1 slice low-fat/reduced-fat cheese (scramble eggs, cook in oil or butter and add cheese to melt)
  • 2 cups cooked oatmeal (1 cup dry oats before cooking)
  • 1 Tbsp honey (mix honey in oatmeal)
  • 2000 - 6000 IU Vitamin D3
  • 4 capsules Omega JYM fish oil
Late-morning snack

  • 1 cup low-fat cottage cheese
  • 1 cup sliced pineapple (mix pineapple in cottage cheese)
Lunch

  • 1 can albacore tuna
  • 2 slices whole-wheat (or Ezekiel) bread
  • 1 Tbsp light mayonnaise
  • 1 large piece of fruit (apple, orange, banana, etc.)
  • 1 dose Vita JYM
Afternoon Snack

  • 20-30 g protein of a protein powder blend like Pro JYM
  • 1 Tbsp peanut butter
  • 1 Tbsp jam
  • 2 slices whole-wheat (or Ezekiel) bread (make PB sandwich to eat with shake)
Pre-workout (30-45 minutes before training)

  • 1 scoop Pre JYM
Pre-workout part 2 (10-30 minutes before workout)

  • 20-30 g protein from a protein powder blend like Pro JYM
  • 1 large apple
Post-workout (within 30 minutes after workouts)

  • 40-50 g protein from a protein powder blend like Pro JYM
Dinner (30-60 minutes after postworkout meal)

  • 8 oz. New York Strip steak (or salmon or other fish, or chicken or other poultry, or pork)
  • 1 medium sweet potato (or cup of brown rice or cup of beans)
  • 2 cups mixed green salad
  • 2 Tbsp salad dressing (olive oil and vinegar)
Before Bed Snack (have immediately before bed - at least 1 hour after ZMA JYM)

  • 20-30 g protein from a protein powder blend like Pro JYM or 1 cup cottage cheese or 1 cup Greek yogurt (with 1 teaspoon honey)
  • 1 Tbsp Peanut butter (can add to shake or Greek yogurt or eat separately)
 
You are on the wrong forum. Got to MesoRX - https://thinksteroids.com/ for body building.

I use Kefir, greek yogurts, Costco best deal of the month Protein shakes, fish, lentils. We do home cooking to minimize ingesting junk that increase Reactive oxygen species (ROS). Favoring proteins and fibers (fruits/vegy). Roasted chicken, no skin. Google it. Ask Gemini for a detailed protein plan. For 100g per day, those proteins shakes/mix, look most affordable.
 
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