1

votes

Protein sources? Having trouble getting over 100g a day...

Answered on August 19, 2014
Created May 05, 2011 at 12:59 AM

Does anyone have recommendations for protein sources? I am consistently hitting a 70:20:10 (F:P:C) ratio.. I track my food using iPhone app.

I have removed nuts and cheese in an attempt to break a stall but noticed without them my protein doesnt reach as high as I used to. Also removed chicken/breasts as pastured forms cost tons (15$ a lb in my local area) and conventional are omega6 rich.

Almonds and cheeses used to produce a good 30g of protein for me, other sources come from salmon/seafood(which i cant eat daily due to mercury so 2x a week) eggs, bacon, ground beef etc

So you see my dilemma I have removed 3 sources high in protein and cant find other sources without introducing Whey powder or more meats which also increase my fat intake..

Thanks!

Everyone warns off chicken breasts which are a lean protein source

Af9537cfa50562b67979624e9007e12a

(1334)

on May 06, 2011
at 01:41 PM

i can't tell that eating lots of protein hurts weight loss at all. but in my opinion it needs to be real, in the form of meat and eggs, not protein shakes and stuff.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 05, 2011
at 08:18 PM

Pork is high in omega six too. I'll eat it, just not as a staple. I've found that eggs don't digest too well and perhaps I get skin issues when I eat them so it's just easier not too. Love them though.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 05, 2011
at 04:43 PM

Did/do you have weight to lose? How did meeting the 1g per lb do with weight loss?

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 05, 2011
at 04:41 PM

Why no eggs/pork??

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 05, 2011
at 02:19 PM

I shoot for two pounds of MEAT a day, which I know always nets me around 1 gram of protein/lb of bodyweight, and the associated fat is plenty for satiety. I use skinless chicken breasts (i think 5.99/lb), TJ's ground beef (100% grassfed 5.99/lb), chuck roasts and brisket from the farmer's market (6-9/lb) slowcooked in the oven, frozen fish from TJ's (usually salmon and turbot, but sometimes cod though it is very very lean - all going from $5/lb up to maybe $9/lb). Thats it I think. No eggs, no pork, no dairy,no coldcuts.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 05, 2011
at 12:14 PM

what are your sources ben61820? I'll start reintroducing skinless conventional chicken breasts. Costco has a 2.2kg box for like 30$. like 7$ a lb!

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 05, 2011
at 02:42 AM

It's good that you're really trying for the one gram per pound. So many people just don't get anywhere near. People dont realize how hard it sometimes is to really get those high protein ranges like 150,200 and up. I have to make an effort too. I get it done, and it's delicius and fun, but you gotta want it.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 05, 2011
at 02:40 AM

Well it's the fat that has the n6 obviously. And there isn't that much fat in a chicken breast at all. Beef muscle has a good deal of fat inside of the muscle meat but chicken breasts don't have that much.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 05, 2011
at 02:06 AM

Why is it I keep reading articles saying to limit fish intake to only a couple time of week then? This is the list of very low mercury content, it lists no idea what low mercury is though: http://fishcooking.about.com/od/howtochoosefreshfish/bb/mercury_fish.htm but I have read that you should limit low mercury fish to 12oz a week. Fish and Seafood with Very Low Mercury Levels Catfish Mullet Flounder, fluke, plaice, sand dabs Herring Anchovies Pollock Crayfish Haddock Sardine Hake Salmon Oyster Tilapia So as you can see Salmon is in the lowest category already!

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 05, 2011
at 01:55 AM

is it only the skin that has the high n6?

Eeb593d6b6d7a939fdd5469b69347d5f

(1037)

on May 05, 2011
at 01:33 AM

Haha whew. That makes more sense.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 05, 2011
at 01:24 AM

I am not starving myself haha, Protein is 4cals per g thats 400c, 70% of my daily intake is fat if 20% is protein and thats 100g or 400c then 400c are 20% of my day so 70% fat means I am eating 1400c from fat. Which is around 155g of fat (9 cals), rest is carbs which is 200c or 50g though thats about 20g of fiber from veggies so only 30g of impact carbs. It seems I wrote the ratio wrong, ill correct it in my original post.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 05, 2011
at 01:19 AM

I weight 195lbs, about 20-22% BF I would guestimate thats say 50lbs of fat weight, 1g of protein per lean body weight is 145-150g, this is the generally recommended amount for VLC diets.. and im only hitting 2/3rds at a struggle.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 05, 2011
at 01:18 AM

I don't have a problem with chicken breasts. In fact I get skinless ones and just eat them with a lot of coconut oil so Im cutting back on the n6 from fowl and getting in bonus coconut oil. Turbot had equal grams fat and protein and lots of ground beefs have most equal grams of fat and protein too.

7e746be2f0e550a8cd7df881322ae705

(18701)

on May 05, 2011
at 01:05 AM

Are you eating 70% protein, 20% fat, 10% carb? Or is that a typo?

  • 698db94d83dee10d6ada8cc0128d45fc

    asked by

    (1048)
  • Views
    7.2K
  • Last Activity
    1576D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

8 Answers

1
5e36f73c3f95eb4ea13a009f4936449f

(8280)

on May 05, 2011
at 03:52 PM

Check out http://www.highproteinfoods.net/ as a guideline for the protein content of misc foods.

1
9a5e2da94ad63ea3186dfa494e16a8d1

on May 05, 2011
at 02:08 PM

I think eggs are the easiest, cheapest, and most versatile protein source. They are also easy to digest and easy to eat in quantity. It can get boring after a while but there are a lot of things you can do with them. Try mixing eggs with almond meal to make crepes or pancakes (recipes for this are all over), and then use those to wrap other food items.

0
26b7615ef542394102785a67a2786867

on May 06, 2011
at 04:29 AM

I haven't seen evidence of benefits from forcing down more protein than you you eat naturally on a whole foods diet. So my vote is to keep doing what you're doing. 100g daily is more than enough to meet the needs of every adult human. I only have an appetite for so many g protein (I also weigh right around 100 lbs though).

Try to incorporate plenty of meat, seafood and eggs. Mercury is a concern with large predator fish like tuna but there is plenty of other seafood to eat without worrying (IMO). Canned sardines are fairly cheap and a nutritional powerhouse.

0
Af9537cfa50562b67979624e9007e12a

(1334)

on May 05, 2011
at 04:37 PM

personally, I can't afford to worry about source of chicken, and things of this nature. therefore, canned tuna, tons of eggs, some sort of beef or pork roast for lunch, chicken breasts, maybe a little cottage cheese as a bedtime snack, i can usually hit 1g per lb of body weight, or at least close enough.

Af9537cfa50562b67979624e9007e12a

(1334)

on May 06, 2011
at 01:41 PM

i can't tell that eating lots of protein hurts weight loss at all. but in my opinion it needs to be real, in the form of meat and eggs, not protein shakes and stuff.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 05, 2011
at 04:43 PM

Did/do you have weight to lose? How did meeting the 1g per lb do with weight loss?

0
1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on May 05, 2011
at 03:59 PM

Eat leaner cuts of meat?

0
072fd69647b0e765bb4b11532569f16d

(3717)

on May 05, 2011
at 01:51 AM

You can do many things with grassfed ground beef and other beef cuts, but even I like a little variety here and there. Eggs are very versatile, so think outside of what you normally do with them. I would think you could mix in some unpastured chicken in once or twice a week, if that is what you can afford. I believe I understand one should stay with lean cuts (i.e. breast). I would offer that you might be a little overly strict with your diet. Also, there are lower to no mercury content seafood you might want to explore.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 05, 2011
at 02:06 AM

Why is it I keep reading articles saying to limit fish intake to only a couple time of week then? This is the list of very low mercury content, it lists no idea what low mercury is though: http://fishcooking.about.com/od/howtochoosefreshfish/bb/mercury_fish.htm but I have read that you should limit low mercury fish to 12oz a week. Fish and Seafood with Very Low Mercury Levels Catfish Mullet Flounder, fluke, plaice, sand dabs Herring Anchovies Pollock Crayfish Haddock Sardine Hake Salmon Oyster Tilapia So as you can see Salmon is in the lowest category already!

0
Eeb593d6b6d7a939fdd5469b69347d5f

(1037)

on May 05, 2011
at 01:14 AM

It sounds like you're starving yourself. At 100g P, and 70/20/10, you're only at approximately around 700 calories. That's super low.

Why are you trying to hit a 20% fat ratio to begin with?

Eeb593d6b6d7a939fdd5469b69347d5f

(1037)

on May 05, 2011
at 01:33 AM

Haha whew. That makes more sense.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 05, 2011
at 01:24 AM

I am not starving myself haha, Protein is 4cals per g thats 400c, 70% of my daily intake is fat if 20% is protein and thats 100g or 400c then 400c are 20% of my day so 70% fat means I am eating 1400c from fat. Which is around 155g of fat (9 cals), rest is carbs which is 200c or 50g though thats about 20g of fiber from veggies so only 30g of impact carbs. It seems I wrote the ratio wrong, ill correct it in my original post.

0
A8d95f3744a7a0885894ee0731c9744c

(3761)

on May 05, 2011
at 01:03 AM

Hi CR! I'm not trying to be difficult, just have a quick inquiry: Why do you need to get more than 100g of protein a day?

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 05, 2011
at 02:19 PM

I shoot for two pounds of MEAT a day, which I know always nets me around 1 gram of protein/lb of bodyweight, and the associated fat is plenty for satiety. I use skinless chicken breasts (i think 5.99/lb), TJ's ground beef (100% grassfed 5.99/lb), chuck roasts and brisket from the farmer's market (6-9/lb) slowcooked in the oven, frozen fish from TJ's (usually salmon and turbot, but sometimes cod though it is very very lean - all going from $5/lb up to maybe $9/lb). Thats it I think. No eggs, no pork, no dairy,no coldcuts.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 05, 2011
at 02:42 AM

It's good that you're really trying for the one gram per pound. So many people just don't get anywhere near. People dont realize how hard it sometimes is to really get those high protein ranges like 150,200 and up. I have to make an effort too. I get it done, and it's delicius and fun, but you gotta want it.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 05, 2011
at 08:18 PM

Pork is high in omega six too. I'll eat it, just not as a staple. I've found that eggs don't digest too well and perhaps I get skin issues when I eat them so it's just easier not too. Love them though.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 05, 2011
at 12:14 PM

what are your sources ben61820? I'll start reintroducing skinless conventional chicken breasts. Costco has a 2.2kg box for like 30$. like 7$ a lb!

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 05, 2011
at 01:19 AM

I weight 195lbs, about 20-22% BF I would guestimate thats say 50lbs of fat weight, 1g of protein per lean body weight is 145-150g, this is the generally recommended amount for VLC diets.. and im only hitting 2/3rds at a struggle.

698db94d83dee10d6ada8cc0128d45fc

(1048)

on May 05, 2011
at 04:41 PM

Why no eggs/pork??

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!