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I'm trying to boost my protein intake so that each meal has at least 20 grams of protein, but I don't want any meal to go much over 300 calories. Plain 0% Greek yogurt, firm tofu, eggs, unsalted pumpkin seeds, skim milk and fish (trout, salmon, sardines) and extra-lean meat are good sources. Anyone have other ideas?
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805 kcal
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Fat: 19.93g | Prot: 71.55g | Carbs: 88.71g.
Breakfast: Blueberries, Liberte Greek Yogurt 0%, Bob's Red Mill Wheat Bran, Dairyland Skim Milk. Lunch: Strawberries, Roasted Unsalted Hulled Pumpkin and/or Squash Seeds, Dairyland Skim Milk, Sunrise Firm Tofu, Mixed Salad Greens. Dinner: Blueberries, Zucchini, Carrots, Red Potatoes (Flesh and Skin), Cauliflower, Ground Beef (90% Lean / 10% Fat). Snacks/Other: Neilson Dairy Skim Milk, Tea with Milk. more...
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2271 kcal
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Exercise:
Walking (moderate) - 5/kph - 1 hour, Cooking - 30 minutes, Resting - 14 hours and 30 minutes, Sleeping - 8 hours. more...
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 Comments
Cottage cheese, pork tenderloin and I love home made lentil soup or any kind of bean soup
14 Jul 18 by member: nikkiferrera
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There are 26 grams of protein in 100 g pork tenderloin
14 Jul 18 by member: nikkiferrera
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When I make lentil soup I blend some so it’s creamy. I also put some cilantro on top and squeeze lime juice on top. There are about 150 calories in a cup.
14 Jul 18 by member: nikkiferrera
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Yess! Tonight my dinner will be a grilled chicken breast, with lettuce and one tbsp of hoisin sauce. I will use the lettuce as a wrap and hoisin sauce (you can add ginger for extra flavor) as a sauce. Also, i will add one slice of mango as salsa.
260 cal max.
14 Jul 18 by member: Bianca Castafiore
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Also, another recipe i make is : spinach stew—> lean ground beef, with spinach, that you cook with any kind of stock (vegetable stock or beef) with a side of brown rice 1/2cup.
300 calories max
14 Jul 18 by member: Bianca Castafiore
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Yes..lentils are easy to cook and are high in protein. Grilled chicken breast is high in protein and low in fat so that's another good one. I made a stew tonight using extra- lean ground beef, zucchini, cauliflower, garlic and a few tiny new potatoes. Each portion had 100 grams of meat so our dinners were under 300 calories. We had some blueberries for dessert.
14 Jul 18 by member: trillium1
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Egg whites instead of whole eggs
15 Jul 18 by member: WatsonD1
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300 isn’t a lot of calories but what is your BMR?
15 Jul 18 by member: Joshuaross
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I have no idea Joshuaross. Fat Secret suggests I need about 1200 calories a day in order to safely lose a pound a week. I find if I stay under 1000 calories I lose slowly but steadily. Other sites suggest a similar number based on my height, age, gender and activity level. You're a young guy and are active with your running and boxing so you can eat a lot of food and still lose weight.
15 Jul 18 by member: trillium1
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Ooh damn. For me I can eat 2500 just doing nothing and It should be my BMR, but I forgot how much height influences it.
15 Jul 18 by member: Joshuaross
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