Upping my protein on a budget
Since I'm doing my test-run of online personal training with Ben Palocko, I've mentioned here and there that I've been working hard to eat enough protein to support my muscle-building efforts.
In the comments on a recent post, Kaitlin said, "I’m interested in hearing how you get enough protein. I decidedly do not despite best efforts!"
And Erika said, "Kristen, I too would LOVE to learn more about your protein recommendations since I have a need in that area."
I am not exactly a protein expert at this point, but I'm glad to share what I have been trying.
First up, Ben's recommendation for me was to keep my carbs the same but to swap out some of my fat calories for protein calories.
Prior to this, I did try to always keep an eye out to make sure I was adding protein into my meals, but I was for sure falling short of what Ben recommends.
A range of 0.7-1 gram per pound of body weight seems to be pretty common and by Ben's calculations, I need to be hitting 136 grams per day, which is about 0.85 grams/pound of body weight.
(Exact recommendations are going to vary based on your age, gender, activity levels, goals and so on.)
I have no idea how much protein I was eating before, but I can tell you it was way less than that, because even with a concerted effort on my part, I am routinely falling short of 136 grams!
You know I always am interested in doing things the affordable way, so you can imagine that I am not out here buying a bunch of protein-rich ready-to-eat foods. 😉
Two foods that are surprisingly low in protein: cheese and nuts
Before I started tracking everything I ate, I sort of assumed that some foods were higher in protein than they really were.
But I have discovered that cheese and nuts (especially nuts!) are largely made of fat calories, not protein calories. Peanut butter is not the protein powerhouse we imagine it to be. 😉
So, because I am trying to swap some fat calories for protein calories, I haven't been eating tons of nuts and cheese (with the exception of cottage cheese).
Although, I am reading that Parmesan cheese is actually pretty high in protein, so I might opt to add some of that into my life. 😉
Ok...on to the main foods that are helping me with my protein goals.
In addition to wanting my proteins to be affordable, I also want them to be pretty basic, without a lot of additives/artificial sweeteners and luckily, most of the cheaper protein foods are like that.
It's when you get into prepared protein foods that the additives show up.
So my standards are:
- easy
- minimalist
- inexpensive
1. Cottage Cheese
It's super affordable and it has a crazy amount of protein: 26 grams for a 1-cup serving.
That's more than even Greek yogurt!
I know creative people add cottage cheese to a bunch of things, but I usually just eat it as-is, with fruit. I know the texture of cottage cheese bothers a lot of people, but I grew up eating cottage cheese, so this feels pretty easy to me.
I usually pack a container of this with fruit when I work at the hospital; the hit of protein helps keep me full.
I try to get mine from Aldi (when it's in stock) or I also sometimes get a huge container from Sam's Club for about the same price per pound. I get the 2% milkfat variety because I am trying to eat more protein and less fat.
But I am unwilling to go as far as getting the skim milk cottage cheese. A girl has to live a little.
2. Eggs
Eggs have 6 grams of protein apiece, so if I start my day with two scrambled eggs, I'm off to a good beginning.
Ben recommended buying a liquid carton of egg whites to add in with my scrambled eggs to up the protein content, but I haven't done that yet.
3. Rotisserie Chicken
Chicken has a LOT of protein (higher than steak, actually!)....67 grams in 8 ounces.
And it's hard to beat the price per pound or the convenience of a rotisserie chicken, especially from warehouse clubs such as Sam's Club or Costco.
I eat this as is, or in salads or bowls with beans and veggies.
4. Tuna
Canned tuna is pretty darn cheap, and a small can usually has about 25 grams of protein. I eat the whole can in a sitting, usually by making a tuna melt on a slice of Dave's Killer Bread.
5. Canned beans
I know cooking beans from their dried form is the most inexpensive route, but I'm also balancing my desire for convenience here, and canned beans are a convenience I'm willing to pay for!
A cup of black beans has 15 grams of protein, and other legumes like chickpeas are similar.
So, if I make a lunch bowl that includes both chicken and beans, I'm making a serious dent in my protein goal.
6. Shrimp
Zoe is allergic to shrimp, but shrimp are so quick to saute in a pan, I don't mind making some just for me as an add-on to whatever is for dinner.
Of course, I don't pay full price for these; I look for a great sale on frozen, uncooked shrimp, and then I just take some out for a single serving and cook them.
7. Rx Bars (from Sam's Club)
A lot of granola bars have more sugar and additives than I would prefer, and many of them don't have a lot of protein.
Rx bars have a very, very slimmed-down ingredient list (usually just egg whites, dates, nuts, and some flavorings), and each bar has 12 grams of protein.
They're about $2 apiece on Amazon, but at Sam's Club, they're $1.33/bar.
This is not the cheapest way to get protein, but if you need a quick snack on the go, these are a pretty affordable, minimalist choice.
I always have one in my lunch bag at the hospital, so if I need something to tide me over until lunch, I eat one of these while I'm doing some documenting, and then I'm good to go.
8. Promix protein powder
I have always been pretty resistant to the idea of adding protein powder into my life, largely because I dislike how many processed ingredients a lot of the powders have, not the least of which is artificial sweeteners.
But Ben recommended I give Promix a try, and Caroline Packard, a pelvic floor PT who is pretty big on Instagram, also recommends Promix.
Sooo, I placed an order and got a plain variety that is literally just whey protein, plus a vanilla version that is whey protein, coconut sugar, and vanilla.
Each serving gives you 25 grams of protein, which costs $1.03/serving if you buy it straight from Promix and slightly more expensive if you order from Amazon.
I am not very experienced at using this yet, but I am sure I will get better at it with practice!
I've added it to oatmeal (stirring it in after cooking), and that tasted pretty normal.
And I've tried a breakfast protein blueberry crisp, but I will tell you that it does not taste as delicious as it looks.
Mostly, there's a texture problem. But maybe with some more tweaking....
(My initial instinct as a tweak was to put a big scoop of vanilla ice cream on it. But I think that might defeat the purpose a little. 😉 )
I also tried adding the unflavored powder to a smoothie but I swear I can still taste it. I bet if I threw some frozen pineapple in, that would work better because pineapple is a stronger flavor than strawberries.
As I figure out good protein powder ideas in the future, I will let you know.
Got good protein powder recipes? Do share! And if you have other general high-protein ideas, drop them in the comments.
P.S. Just to be clear: I'm not eating keto or low-carb; I'm keeping my carb intake the same as it was before. I'm just trying to add in more protein.
Hi Kristen, I have also found that mixing a decent amount of cottage cheese with eggs and then scramble them together is quite nice and really ups the protein at breakfast.
@Vicky, this was my grandpa’s trick! So tasty, but I’ve only found you can add a couple tablespoons before it all separates.
I have added cottage cheese to scrambled eggs recently. It makes the fluffiest eggs! On a river cruise in Europe last year, they served a salad twice that was basically chopped hard boiled eggs and cottage cheese (as the binder?) I couldn't discern any specific seasonings, but see that some people add mustard.
I tendcto drunk a Fairlife shake on my way to work (I take a swig before leaving the house and add cold brew concentrate to the shake making an easy mocha!) I have also been experimenting with a variety of ice creams in my Ninja Creami, most of which have a protein shake base, or blended cottage cheese, or a scoop of protein powder added.
Oh, and I add Greek yogurt and an egg or two to my baked oatmeal along with flax seed ir almond meal. Lots of little ways to add a bit more protein.
I really like the Belgiogioso Parmesan snacking cheese. They have it at BJ's. Kinda pricey, but convenient and there are normally coupons.
This post contains very timely advice, Kristen: My next-door neighbor is under doctor's orders to gain some weight, with emphasis on more protein (she was down to 94 pounds when I took her to see her GP last week). I'll suggest some of these things on our next grocery-shopping trip together.
Lindsey from Pinch of Yum adds an egg white to her kids oatmeal. After it's cooked she mixes it in. I've never tried it but she says it's good.
@Julia, In the past I have beaten a couple of whole eggs and mixed them into a pot of oatmeal for our family. Maybe I should start doing this again. It doesn't change the taste.
@Julia, Why not just serve the oatmeal with an egg? The yolk is where the calcium and iron is.
@Rose,
And the yolk contains more protein than the eggwhite
@Jody S,
Doesn't the egg then cook in the hot oatmeal, so you have cooked eggy bits mixed in there? I've never tried this, but that would be my concern (my version does not sound appealing AT. ALL.)
@Rose,
That's what I would do.
I add a whole egg while cooking my oatmeal on the stove along with water and milk, and whatever fruit I may throw in. Barely changes the flavor. Really good for upping the protein and satiety. I also love Pinch of Yum!
@Liz B., Lisa from (youtube) Farmhouse on Boone, also mixes eggs into her oatmeal. She beats the eggs and then mixes a small amount of the hot oatmeal and beats that till mixed, then adds a bit more of the hot oatmeal, and keeps doing that till she's able to mix it all in without any egg bits. Her point is to use eggs and not let her kids know she's doing it. I have never personally tried it.
@Liz B., Yes, but they are tiny and don't bother me (or most of my family).
You might consider tofu. Firm tofu, or extra-firm tofu, has about 10 grams of protein per 3/4 cup and can sub in or add to meats in stir fries. I personally love the texture of pressed, baked tofu, but I realize not everybody does. You can also add silken tofu to smoothies for extra protein. And it's fairly cheap, cheaper than meat!
@Karen A., Agree! Tofu scramble is my go-to. Yum!
@Karen A.,
We add blended up silken tofu to oatmeal. Our kids have yet to catch on.
@Karen A.,
Thanks for the tofu reminder.
I love silken tofu pudding and baked tofu!
This is easy, cheap, and as tasty as we want to.
I often bake mine wrapped in vine leafs, so the flavour is bold enough to cover up for any person who might not like the authentic flav.
True classic.
Is this just for building muscle? Or general "everyone must eat more protein now" idea? What nutritional education does the trainer have? Chronic overeating of protein is not good for you. Sorry, I worry.
I know people are going protein-nuts right now, but I tend to think it's a fad. From what I've always understood, most Americans eat too much protein, unless something's suddenly changed. IDK. I've always liked cottage cheese and milk and I think full fat versions (which aren't very fatty anyway) are more nutritious. If I were hungry when out I'd probably eat a hardboiled egg or some cheese.
I'm a mesomorph, though, the type of body with large, heavy muscles. Soooo I don't worry that much about myself.
@Rose, protein is definitely the nutrient of the moment! Carbs are currently being demonised, as fats used to be.
I definitely do not support the demonization of carbs or fats. I'm eating all three every day! 🙂 I eat plenty of whole grains and fresh produce; I'm just trying to get my protein intake up from where it was.
Yes, to support my efforts to build muscle. I know adding muscle to my frame is only going to get tougher as I get older, and that lean muscle mass is super important when going through perimenopause and beyond. Also, I want to be strong for my job as a PCT and eventually a nurse.
Ben's certifications are: Certified Exercise Physiologist(ACSM-EP) American College of Sports Medicine, M.Ed. Exercise Science, Cleveland State University, B.S. Physiology of Exercise, Ohio University
His protein recommendations fall right into the middle of the range I linked to in my post, so I am quite inclined to trust that.
I see the current protein trends as more of a problem when they are excluding other food groups entirely. I would not consider the carnivore diet for myself, for example. Or the keto diet. I'm looking at the big picture, and trying to eat nutrient-dense foods, and that includes plenty of produce and whole grains. 🙂
@Sophie in Denmark, Then there was the coconut oil craze. And the coconut flour and blah blah y blah. And I like coconut! I don't use the oil or the flour, yuck.
Oh and "energy bites" aka candy.
@Kristen, I know you don't demonise either! 🙂 I was talking about the nutrition community generally, ie, 'everyone' was down on fats in the 90s. Not you specifically 🙂
I've heard it's good to increase protein if you're working on strength building but I don't know how much I should aim for on a personal level. I'm currently getting in to lifting weights but definitely not body building!
Well, I have to admit, I did drink the Kool-Aid in the 90s and I went several years without putting butter on my bread. lol
I did not, however, buy those ubiquitous green packages of Snackwell's desserts from the 90s. 😉
I've thought for years now that the high protein craze is yet another one of these phases. Don't get me wrong, there's a place for it in every diet just like there is for fat and carbs. But I've read more and more lately to substantiate my hunch about the protein craze being a "craze" and that the average person doesn't need as much protein as we're being told we do even when trying to build muscle.
That said, every person has different needs. High end athletes or those with deficits, those needing to gain weight, perimenopausal or menopausal women, etc etc can be possible exceptions.
Calories in the 70s, low/no fat in the 90s, coconut oil, Points, low/no carbs, carnivore, keto, all fruit, high protein, fasting...shall we try to guess what's next?
@Sophie in Denmark, It should be starches that are deemphasized rather than all carbs. So fewer grains and potatoes (corn is an edge case), more veggies and fruit.
I had a long dietary conversation with my very science-minded father, who dealt with his type 2 diabetes via diet. He did it by eliminating 98% of starches from his diet and most fruits.
Humans have always eaten grains and starches. I think it's crazy to eliminate entire groups of food, although I do tend to avoid sugary stuff as it just doesn't appeal to me. I try to eat whole, plain food, much as I grew up with. I wouldn't eat protein powder or protein bars myself as they're too refined, not to mention unenjoyable. I tend to think when food is heavily refined, we lose vital nutrients we don't even know about. (In a moment of weakness, I did buy some collagen powder but after two years, have yet to open the bag. It sounds so unappealing. I should throw it out.)
Also, there's a lot to learn in the science of food combinations--such as that the vitamins from tomatoes are best absorbed with some fat. Our ancestors knew how to eat nutritiously (soup made with bones, for example), if we only listen to them instead of faddy eating.
FWIW, Kristen, I've always thought you have a very good diet.
@Rose, I agree, it's surprising how much protein is in foods we don't think of as being protein-rich (broccoli contains a surprising amount). However, I think a lot of Americans eat more carbs and fat (i.e. fast food, pizzas) than protein.
When DS#1 was being seen by the wound care team, they kept emphasizing to him the important of protein for his recovery. He had a lot of healing, which means tissue building, and had lost 14 pounds in a month--pounds he didn't have to spare to begin with! (Definitely not a mesomorph, this guy) Basically he works on getting animal protein, the most bio-available and complete protein, at each meal. His appetite was small from being inactive due to his wounds, so stuffing him full of vegetables for protein was not a winning strategy! Greek yogurt was our friend, and still is. He also likes fish and tofu a lot and I try to keep hardboiled eggs around for him to add to his plate. He's still in healing mode, doing a LOT better, but he's now in muscle recovery mode as well, because he can exercise more.
So long story short, I think different people, depending on their stage in life and circumstances, have different protein needs. Do I think the average woman needs 200 grams of protein a day? Most likely not. Our bodies like to keep homeostasis. Too much of anything is bad. But what Kristen is doing makes sense; she's not adding more protein to her diet as much as she's shifting her calories around a bit; if she weren't adjusting her fat intake while increasing protein, that would be an issue. It sounds like she's being very sensible.
@RVSarah, I think the protein "craze" is a reaction to the low fat, high carb movement back in the 90s. Remember Susan Powter? She was of the opinion you could eat as much pasta as you wanted, as long as it didn't have a speck of fat on it! As with any movement in nutrition there's a reaction, like a pendulum swinging the other way.
Back when my kids were younger a lot of the homeschooling families we knew were going nuts for the book Nourishing Traditions, that claimed the only dairy you should eat was raw milk, grains needed to be soaked overnight with whey to neutralize phytates, and organ meats were necessary. My BIL insisted that his son drink only raw milk. I didn't see that it made any difference in his health; in fact he has worse health than other family members.
@Karen A., and he wasn't concerned about salmonella and listeria? That would definitely negatively impact his health!
@Karen A., Everything you say makes sense to me except:
Doctors, nurses, nutritionists and trainers are not immune to crazes. Not at all. I personally take all advice given to me with a grain of salt no matter who says it. (My current young doctor was not prepared for me to disagree with him. Sorry, doc. But he did tell my son he liked me.)
@Sophie in Denmark, No, the ideas behind raw milk consumption go like this: pasteurization does something bad to the proteins in the milk, and kills all the good enzymes as well. The raw milk fans believe that consuming raw milk builds a better immune system and protects against allergies. But pasteurized milk is believed to increase allergies and weaken the immune system. It made no sense to me then and it makes no sense to me now.
@Kristen,
Respectfully, I did the math.....I don't know how much you weigh, and there's no need for me to know (that's personal information you do not need to share)......but, 0.85 grams protein per pound works out to be a recommendation of 136 grams/day for someone who weighs 160 pounds. As soon as I saw "136 grams protein per day", I thought, wow, that's high! Not second-guessing your trainer, but as a Registered Dietitian here in the US, that really is high. I don't think it puts you in any danger, necessarily, but it's a lot.
Here in the hospital, the general range to estimate someone's protein needs is 0.8-1 gram *per kilogram* of body weight (and that's in reference to someone in good health, not trying to heal wounds, not going through cancer treatment, not obese, etc etc etc). This is evidence-based, and widely accepted as one way to figure out someone's protein needs.
I'm glad you're still eating the fruits, veggies, whole grains and other foods as well as protein foods, too. A well balanced diet is the way to go....the carnivore diet is just one of a zillion fad diets that has reared its ugly head. Yeah, I know, don't get me started. :-0
Haha, well, that's because I DO weigh right around 160 pounds. 😉 I'm 5'8", so maybe 160 pounds seems high to you since perhaps you didn't know how tall I am.
Well. I'm going to stop feeling fat at 180 pounds, now.
I think people forget that when you are taller, you weigh more. Ha.
@Rose,
You are absolutely correct. It makes me cringe when I hear (or read) about a Registered Dietitian (here in the US) that's hawking bizarre supplements, or the latest fad diet, or [fill in the blank that is not based in science]. Same with trainers, doctors, nurses, etc. But, we are all human, and not always immune to the latest thing. All that stuff about low fat diets in the 90s actually WAS based on the research available at the time....but it was taken to a crazy extreme. Medical (and nutrition) research is ongoing, and ever evolving, and things are proven and disproven.
(Steps down off of soapbox)
@Rose, and @ Kristen,
Okay, I stand corrected! Ha ha. I would have guessed a lower weight for both of you. You both carry your weight very well (and I 100% mean that as the compliment it is).
@Liz B., I'M A BIG STRAPPING GIRL *runs away crying*
It's funny, but it's been a lifelong problem. I'm just too much in every way possible.
@Rose, Before old age stole inches from me, I was 6'2" slouching and 210 pounds. My father used to say he loved that I looked like an Eastern European woman who could carry home a full grown sheep under each arm. He thought that was a flattering thing to say to his 15 year old daughter. I felt like an elephant and always went for men in the 6'5" range so I would not feel so gargantuan. And back when I was young, there were no women I knew as tall or robust as I was, so I really did feel freakish. Now there are plenty of young women over 6 feet.
@Rose, Oh, my BIL who insisted his son drink raw milk is a doctor. So I know they're not immune to the crazes. Or the crazy!
@Rose, collagen is the only additive/supplement/fake food I use. (You can send me your bag!) I started it in hopes that it would make my hips stop hurting. What made my hips stop hurting is that my feet are so uncomfortable that I don't notice my hips anymore. And my hair has gotten fuller and stronger from the collagen. Other than that, I fully agree with your approach to those refined foods, processed foods, and fads that eliminate entire groups of food.
@Karen A., We know a family who cannot tolerate pasteurized milk. They all have intestinal issues. Enter raw milk. They have zero problems with it.
@Karen A., don't forget Eat to Live aka low fat diet. But I have to admit cottage cheese instead of sour cream on a baked potato tasted fine to me.
@Kristen, Oh gosh, how I wish I could go back and tell my teenage self not to eat whole boxes of Snackwell's *facepalm* We live and learn.
I am positive you are not alone. lol
@Liz B., @Kristen, I think Liz was referring to the standard protein estimate being calculated based on *kilograms,* not pounds. So for a 160-pound individual, an appropriate range would be closer to 58-72 g/day! I think most people would struggle to be getting 130 g protein/day through real foods and not supplements.
Also a registered dietitian! But recognize that this does *not* make me an expert on you or your nutrient needs 🙂
Oh yes, I understood the part where she was referring to the kg scale. But in the beginning of her comment, she seemed like she was saying the 0.85g/pound of body weight was off because she didn't think I weighed 160.
The Mayo Clinic says: "Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that's 200–700 calories from protein, or 50–175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight."
So it sounds like the 0.8 grams is more to prevent deficiency, and is also based on a sedentary adult. I wasn't sedentary to begin with, and now that I'm doing five workouts a week plus walking plus working, I am quite the opposite of sedentary! Plus, I am actively trying to build muscle, not just trying to prevent protein deficiency, so that also factors in.
So I didn't understand this response at all until I looked up Dr. Greger's advice which I have used for years now:
How much protein does the average American need and what is the best source? The estimated average requirement is a paltry 42 grams a day, but the recommended daily allowance (to account for variation among individuals) comes out to be about 51 grams.
The trick for me is to change my body weight to kilograms. Oops. Now I am at 65 grams of which is about what I am eating on my food plan to lose 20 pounds. I only get about 1310 calories a day given my height, weight and age. I have been very satisfied and have lost 7 pounds in 30 days.
@Lindsey,
It's funny/not funny what parents say to compliment their kids. My mom used to tell my older sister that she was built like my mom's grandmother - a short, squat woman (maybe 4'0') who emigrated from Sicily in the 1920s. My sister, who admittedly was not tall, did NOT resemble this strong Italian woman in build, but my sister was quite offended (understandably).
@M, @Kristen,
Yes, exactly....I didn't think Kristen was anywhere near 160 pounds. I still think her protein goal set by her trainer is too high, as her trainer is suggesting 0.85 grams protein *per pound*. But, as @M mentions, I can't really speak to Kristen's specific protein or nutrition needs without having more information. And @M, glad to meet another RD!
I'm just over here being super stealthy; when people meet me, they have no idea I weigh 160 OR that I am 46 (my patients are always thinking I'm just a spry young thing. lol)
Just call me Sneaky Kristen. 🙂
This is an amazingly easy, cheap, and delicious protein packed dinner:
https://www.budgetbytes.com/smoky-white-bean-shakshuka/
We halve the recipe but still use four eggs and full spices. We also use chickpeas in place of channelling beans, which neither of us like.
@N, As always, we skip the salt. Feta has enough on its own!
@N, Mmmm, I love shakshuka. Also cannellini beans, which I put into the white chicken chili I made last night. Everyone always inhales that chili.
@N, Autocorrect strikes again. I'm glad you gave up channelling beans! 🙂
@Bobi, Darn autocorrect! Now you have me thinking about a bean-themed seance. "Lord Garbanzo, are you here? Give us a sign!"
@N,
[fart noise]
@N,
LOL!
@Rose,
Yummo, meeee toooo! but the recipe hubby and I use does not have beans in it. Could definitely add some, though. Now I want shakshuka.
@Rose,
Lolololol! [My 14 year old son also applauds you]
I add 1/4 cup egg whites to oatmeal just before I take it off the stove. Doesn’t taste eggy at all.
College Nutritionist shares protein tips for free on IG. She’s a dietitian.
Is he calculating your protein based on your ideal weight or your current weight?
@April, I add eggs to my grits. I will have to try this. Thank you for sharing!
I eat a lot of chicken and also some legumes, fish, and Greek yogurt. I am too hungry if I don't eat meat. Costco also sells Rx Bars, when they are on sale they are about $1 apiece.
I tried adding collagen peptides to my breakfast oatmeal but did not keep up with it. I don't remember why I stopped.
@K D, I used to use collagen peptides but they are so expensive. I decided to get my protein in other ways.
@Karen A., My daughter recommended a certain brand of collagen peptides. She purchased at CVS; I get mine from Amazon. Most noticeable effects were nails growing crazy fast, and my favorite - my hair got red again instead of washed out strawberry. I pay about $20 for a month's worth. BTW, just turned 71, and still enjoying cottage cheese, full fat.
@Kathleen in Kansas, Can you share the name of the brand?
I've been working on this with my eldest son, who is not eating enough for how fast he's growing. He needs more fat, too, of course, and calories in general, but I pay attention to his protein as well. I don't have protein powder, and, like you, have been wary of getting any, but I do have unflavored beef gelatin. He sometimes makes himself milkshakes at night when he's at work (he stays at the bunkhouse during the week and cooks for himself), and I think it would be fine in that. I've experimented with putting it in my coffee, which does give it a slightly different texture.
@kristin @ going country, How old is your son?
I think I went through something similar when my boy was a young teen. He was slim to begin with and then started shooting up fast but wouldn't eat enough in my estimation so he got pretty skinny. He played pretty intense travel ice hockey during the school year and usually went to one or two hockey camps during the summer, as well as taking skating lessons year round. Eventually it all evened out. He's now 6'5" as an adult and 220ish pounds.
Just saying this to ease your mind a bit. It's a mother's duty to worry frantically, heh, but your boy will be fine.
@Rose, He's 14 (and a half) and grew six inches in a year. He's 5'10 and 115 pounds. I wouldn't worry about it necessarily except that he's had a hard year with the two foot surgeries and now his joints are all messed up because the muscles and ligaments haven't kept up with the growth of the bones. He needs to gain a lot of strength so he doesn't hurt all the time, or have to worry about dislocating his knees. At his last PT appointment for his foot, the PT told us he has exceptionally loose joints, along with, apparently, too-short bones on each side of his kneecaps, and the weakness in the ligaments and muscles is causing problems. Poor kid has had enough of medical stuff, and doesn't want to deal with more x-rays and doctors, so I told him I'd give him a few months to get stronger and see if things improve. Diet can help him with that, if I could get him to eat enough . . .
@kristin @ going country, Oh yes. I forgot about his foot surgery, poor thing.
Has anyone checked him for Ehlers-Danlo?
I’m not sure how other people can regularly eat this much protein. My body is definitely, “nope!”, about it, as I cannot stomach even the standard 3-4oz of meat in one sitting. I would make a terrible bodybuilder!
I definitely do not eat enough protein, so these are good tips. BFF's trainer recommended Barebells protein bars. They are about 200 calories, 20 grams of protein, and 1 gram of sugar. They kind of taste like a candy bar to me. I get them from Trader Joe's or Walmart.
@Beverly,
Someone at work just mentioned Barebells protein bars this morning (they like them; I've never tried them). We've been taste testing various protein bars at work, and, well, most of them are not very good (my opinion; not yucking anyone's yum), plus most of them contain weird ingredients and sugar alcohols.
That's why I like the Rx bars; the ingredients are plain and simple regular foods. No odd sweeteners.
My morning coffee is a homemade latte of sorts -double espresso shot in 6 ounces hot milk (I microwave the milk for one minute). This gives me 6 grams of protein using regular milk and about 13 grams if using high-protein milk.
This is a timely post as I have upcoming orthopaedic surgery and understand that sufficient protein is required for better healing. I will be taking notes 🙂
Yes! Protein is so important for healing tissues. Good for you for being aware of that!
@kj, Along with protein for healing, I recommend getting Juven, a powdered supplement made by Ensure. It was recommended by my son's wound care team, and I do believe it's made a great difference. Even his doctor, a trauma wound specialist, was impressed at how well he was doing. I found the unflavored kind on Amazon and he mixes it in yogurt.
@Karen A., thanks much for the suggestion. I will look for this.
@Karen A.,
I'm so glad your son's wound specialist doctor recommended Juven! It really is a great product for wound healing It's specially formulated for that purpose). I have no financial interest in Juven, the company that makes it, etc. I just know it's a really good product.
@Liz B., Yep, at first I was a little skeptical (they tried to give him Ensure when he was no solid foods, and it is full of sugars and he said it was nasty), but several members of the team said they gave it to their relatives who had hard-to-heal wounds and they saw a difference. Plus Juven was shown in research to improve healing, as well, so we went for it. We made sure to get the unflavored, though, so as to avoid artificial sweeteners and colors.
I've been trying to up my protein, so this is timely! I too have cottage cheese most days, and Greek yogurt. I'll have to check out those Rx bars; they'd be a great on-the-go snack option.
I wouldn't want to do powders as any kind of replacement food, but we have several right now that we just add in to things we're eating/drinking anyway, to up the protein (and calcium in my case). We add (flavorless) collagen to our coffee/tea; I sometimes add PB2 to baked goods or oatmeal; and recently we've been getting powdered milk and sometimes add that to any of the above. Interestingly, the powdered goat milk had more calcium (at least in the brands on my shelf), so that's what I got. (And more interesting still - they had whole fat powdered goat milk available, though I didn't get it because it was double the cost of the nonfat.)
@Suz, Rose raised a good point - in our case these were recommendations from hospital dietician for particular reasons. I like how Kristen's recommendations were personalized too. I wish it was easier to get that kind of customized advice, covered by insurance, prior to full-blown health problems (it took a long time to be able to get in to get that nutritional advice)!
Thank you for reminding me to buy cottage cheese! I'm the only one who eats it, but as my mom says, "If the mom never buys stuff because no one else likes it, then she'll never get to eat the things she likes." Ahem.
In my family, cottage cheese was primarily a savoury food--it's quite foreign to me to eat cottage cheese with jam or fruit. I eat it one of four ways:
1. Cottage cheese n' shells (lokshen mit kaese): Buttered shell noodles with salt, pepper, and a big scoop of cottage cheese (yes, hot pasta and cold cheese--you mix it together and it's delicious.)
2. Salt and pepper kugel: cooked spaghetti noodles mixed with cottage cheese, raw eggs, salt, and pepper, then baked.
3. On toast in place of cream cheese
4. A big scoop on top of an Israeli salad.
Also, I learned a frugal tip which is that for cooked applications, cottage cheese can be blended and then used in place of ricotta cheese.
@Meira@meirathebear, I like cottage cheese unsweetened with salad vegetables mixed in. Radishes, onion, tomato, scallions, bell peppers, etc. Salt and pepper and let it meld.
Also, of course, I like cottage cheese plain or with fruit.
My mother's cheesecake recipe (superior to anyone else's) requires cottage cheese blended. (also cream, 2 bricks cream cheese, and so on). However as a New Yorker I am not permitted by statute to sub cottage cheese for ricotta.
Also a college friend of mine more or less subsisted on cottage cheese mixed with ketchup. Yuck. But I wasn't supposed to say anything as she had an eating disorder.
@Meira@meirathebear, I have heard of cottage cheese on toast, and as a replacement for ricotta (as in Lasagne) -- but not in noodles like that, and I am intrigued as I do love cottage cheese!
@Cheryl, It's really good! It's such a comfort food for me.
@Meira@meirathebear, My grandmother used to give us cottage cheese and hot egg noodles for breakfast. I still love that combo.
@Lindsey, Oooh, what a good idea! I love a savoury breakfast.
@Rose, I strongly agree that cheesecakes made with cottage cheese are better than ones made with only cream cheese 🙂 A lot of eastern European cheesecake recipes are made with cottage cheese/farmer's cheese rather than cream cheese; they are often less sweet and lighter in texture compared to a New York-style. Funny enough, when the craze for Japanese-style cheesecakes came to Toronto, my dad tried one and said it tasted exactly like the Austro-Hungarian cheesecakes of his childhood!
@Rose, Ahh Rose, I knew you’d make me laugh today.
@Meira@meirathebear, Aw, that's nice.
My mom's is not light, though. In addition to cottage cheese, a ton of cream cheese, there's heavy cream, sour cream, melted butter, a ton of eggs....each slice is about 40 pounds. But it's heaven and it's not too sweet. (I honestly get indignant when people brag about their chocolate-pumpkin-cherry-M&M-sprinkles cheesecake. THAT'S TOO SWEET AND YOU CAN'T TASTE THE DAIRY AND YOU ARE HENCEFORTH NOT ALLOWED TO CALL IT CHEESECAKE. I mostly keep it to myself, though.) (Mostly.)
@Rose, as an Italian originally from NJ, nothing is a good substitute for ricotta!!
@Rose,
Yes! I haaaaate when people add a zillion things to a dessert - cheesecake included - thinking it makes it better or fancier. I'd bet lots of money that I'd love a slice of your mom's cheesecake. Which is not meant to be light in weight or calories.:-)
DH used to make an Amazing Grass powder morning shake with added fruit, a little milk and a raw egg in it. That wouldn't suit many people, but he loved it. He also loved cottage cheese, which I also encouraged, because he was not a big protein eater and his work required a lot of physical effort for a lot of years.
I seem to be getting enough protein according to my health providers, so I haven't really made any effort to add protein in my diet. Because of DH's diabetes, I've cooked dishes that emphasized veggies and meat for a long time, so I typically eat meat three times a day. Because of my autoimmune diseases, I have to avoid beans and soy and limit dairy as well as eggs, unless the chickens were fed a soy-free diet, so that leaves me with... meat.
I like RX bars, though. I don't often have one, but when I'm out and about and starting to run on empty with no chance to get home soon, a bar will get me back on track.
I am one of the people that can't take the texture of cottage cheese, but also have started trying to eat more protein. I have found that the pancakes made with cottage cheese are great! And I can premake them to heat later. Eggs, cottage cheese, vanilla, I use some honey and a small amount of flour (and can use einkorn for more protein). This seems to be the only way I can get cottage cheese in and not feel bad about it.
I tried some protein pancakes with protein powder yesterday and was not impressed! Do you have a link to a cottage cheese pancake recipe you like?
@Kristen,
I use this as a base (and I have used different flours...some people even use ground oatmeal, but I haven't tried that). I strain the cottage cheese quickly in a strainer and add a tsp of baking powder and a tablespoon or so of honey for some sweetness and sometimes cinnamon.
I recently tried them in the mini waffle maker and that did not work at all. They're too soft for that.
https://www.allrecipes.com/recipe/232695/simple-cottage-cheese-pancakes/
@Kristen,
My favorite protein pancake recipe:
1 cup Old Fashioned Oats (blended until turns to powder)
add 1 cup liquid egg whites, 1 cup cottage cheese, 2 tsp baking powder, 2 tsp sweetener (ie Truvia) and dash of vanilla. Blend well. It makes about 9 pancakes and they freeze well. I like to mix it up and then put it in the fridge a few hours or overnight before I make them up as I find it gives it a better texture when cooking. I often double or triple the recipe and put them in the freezer for easy breakfasts.
@Marlena, I wonder what would happen if you put cottage cheese in a blender or used an immersion blender to make it smooth?
I've tried so many recipes with protein powder, but I can always taste the protein powder which I do not love. I made few protein bars (lemon, chocolate, carrot, cinnamon) using recipes by Jaime Eason that I recommend. Mostly, I just stick to making protein shakes
Cottage cheese is so versatile! For example we do the following:
~Blend 1 cup of cottage cheese with 4 roma tomatoes with a few herbs-this makes a nice creamy sauce or soup
~Top pasta with cottage cheese and marinara sauce
~Add to our crustless quiche or scrambled eggs
~Add to smoothies
Great information, thanks.
I'm also on a muscle building journey, with the guidance of a Registered Dietician and my GP (if anyone's worried about fads). My current goal is 90 grams. Here are my tips from the past 8 months, I've put on 5 lbs of muscle since I started (which is a big deal for scrawny me!):
- I've added protein powder to pumpkin muffins and could not tell at all! The Real Food Dieticians (recommended by my dietician) has some great recipes for protein powder baking. I want to tinker with the chia seed pudding recipe.
- I build every single meal and snack like this: protein (dairy like milk or yogurt, beans, or fish/poultry) + carb (ideally whole grain but I'm only human) + fruit/veggie. I've been bumping up the fruit and veggie lately because it's a great season right now for fresh produce.
- I like chocolate protein powder in smoothies and oatmeal, personally. Vanilla does not disguise the taste as well. I used the Orgain brand (also recommended by my dietician), which I can get at Target with my Red/Circle card discount.
- My go-to for protein is yogurt, I like Aldi's version of "2 Good" which has less sugar than most other high protein Greek yogurts. I add fruit, homemade granola (your clumpy recipe!), and chia seeds to bump up the protein a bit more. I haven't been able to bring myself to eat cottage cheese, I didn't grow up eating it.
- My dietician recommended roasted edamame. I like the regular kind well enough, but the wasabi one was not my taste at all.
- I love Chomps turkey sticks!! On the pricier side, like the RX bars, but great for busy days and they have low sugar/weird ingredients.
- I do want to try roasting chickpeas in my air fryer, I bought some packaged ones that I liked but they were expensive, so I'm looking for a good recipe to try.
- One last tip: ice cream has protein, milkshakes especially 🙂 It always bumps me to my goal at the end of a hot day.
@Andrea G, we also like the Orgain brand! My baby has a milk protein intolerance and so we can’t do whey protein. I add it to pancakes, waffles, muffins, and cookies. None of my kids notice and it keeps them fuller. I have one son who would just eat carrots, cucumbers, and apples all day long but he is always hungry. So I make him protein muffins and eggs to fill him up and keep him from getting hangry.
Salmon, Greek yogurt, and lentils are also great choices. I can’t stand protein powders, and I’d rather not pay for them.
I make an easy lentil stew. One pound of dried lentils (red seems to hold up the best), several cups of water, and salt, pepper. Bring to a boil then simmer. I like to add chopped carrot, onion, and give mine Indian flare with curry, tumeric, and coriander.
It’s great fir packed lunches or an easy dinner.
@Kim from Philadelphia,
I’ll add that canned salmon is inexpensive and quite good for making salmon salads and salmon patties when one does it wish to pay for wild caught salmon.
I buy my canned salmon at Aldi, and it’s relatively easy to remove the spine bones in one, felled swoop.
Even wild caught salmon can be purchased at reasonable cost. I get my whole fillets from Aldi. Sometimes if you get there upon the store opening, some are 30-50% off.
Here are some ideas to look into. I can’t speak to how well they fit into your preferred diet or budget, of course.
I believe you can add protein powder to bread when you make it.
Have you considered adding powdered milk to foods?
Filtered milk, such as Fairlife, has more 50% more protein than unfiltered milk, and 50% less natural sugars.
Fairlife Nutrition Shakes have 30g protein, about 730mg calcium, and also some artificial sweeteners. Fairlife’s Core Power shakes are similar, with a little less protein and a little more fat. At about $3/bottle, they're not cheap but it might be if you calculate on a gram of protein basis.
Skyr (often called Icelandic yogurt although technically it's a cheese) has about 17g protein per cup, compared to yogurt’s 8g.
You can add cottage cheese to smoothies and pancakes, and make twice-baked potatoes with them.
Pureed beans make a terrific base for dips.
Good luck!
@WilliamB, Thanks so much for the suggestions! I always buy Fairlife milk but didn't even know they made nutrition shakes. I'll check that out on my next grocery trip.
I find it very hard to hit my daily protein goal. I drink a morning protein shake (Quest protein powder is my go to, it does not have that funky "protein" taste. I am a fan of eggs, plain Greek yogurt or cottage cheese with berries or banana, beans, tuna and chicken. I also add cottage cheese to scrambled eggs or a protein shake to bump it up a notch!
I like adding collagen powder to my morning coffee. I buy the unflavored variety, and it makes it so I need a little less creamer because it gives my coffee a silkier texture. It also ensures I get a dose of protein in the morning, which helps my ADHD meds to work more efficiently.
Very interesting, particularly for people that are getting older and/ or have been ill or injured and need to increase their protein. My mother was prescribed protein drinks in her last years and they tasted terribly of artificial sweeteners, poor thing. I'm personally more inclined to eat "proper" foods and cottage cheese and eggs come to mind first (my husband does not like tofu and is able to sniff out soy for a mile).
I was wondering about (real) buttermilk, how does that do for protein? I am not a fan of milk but some cool buttermilk on a hot day - yum.
@JNL, I love real fermented buttermilk. YUM. But then I like to drink milk, which somehow people don't any more, even children, despite the current protein craze. I think it's very weird.
@JNL, oh yeah, now I remember, the hospital dietician suggested Boost (one of those nasty protein drinks) when I was recovering from Covid and couldn't eat anything. I said, Nnnnnnnnnnope! It even smells disgusting.
@Rose,
We also bought my mum hummus to put on her toast. I forgot to mention that, even though I eat toast with hummus more often than cheese or meat sandwiches.
Btw in Nl children and grown ups ** do drink dairy a lot with their lunch, which will often consist of sandwiches and possibly some fruits or a small salad. But real buttermilk is hard to come by - typically organic boutiques* have it, or farmers markets. Real buttermilk is bliss, fermented foods agree well with me.
*organic boutiques because of the price range, similar to "vegetable jewellers".
** many teenagers however can be found in supermarkets during their lunch break, buying energy drinks and sausage rolls and croissants with lots of saturated fat, whilst chucking their sandwiches in the bin. I witnessed this many times, (im)patiently queueing behind six or seven youngsters each checking out their daily portion of ultraprocessed foods while I was trying to buy some yoghurt or fruits during my lunch break - now I never shop at lunchtime anymore.
@Rose, Boost, Ensure—fake food to the nth degree.
@JNL, "vegetable jewelers" is a fabulous description and word picture!
Egg muffins made with whole eggs and egg white and cottage cheese blended in. You can add meats and veg if you like and they make a a quick snack, breakfast on the go or even lunch with a salad.
Protein powder into baked goods like whole wheat banana bread or blueberry muffins.
Protein shakes - I find these to be cheapest at Sam's or Costco. I love the Fairlife brand and can deal with the Premier brand. These are good as is over ice but I love them most mixed into iced coffee. Since they deliver 26-42 grams of protein per shake, they are a huge help in meeting those protein goals.
Collagen. They make this in a unflavored version called Vital Proteins and again it is best priced at Costco or Sam's. I put this in coffee, water with a sugar free lemonade flavoring packet or into baked goods. It packs 19 grams of protein plus is great for your hair, skin and nails.
Greek yogurt along with some PB2 and vanilla protein powder mixed in makes a yummy dip for apple slices. Depending on the amount it is easy to get 30-40 grams protein with this snack.
I'm sure I don't get enough protein. I just don't enjoy chicken very much. I have tried protein powders but haven't tried hard enough to find one that doesn't hurt my stomach.
At 64 years old, I have seen many diet fads in my life. For example: butter will kill you, margarine will save your life; nope, margarine is poison so eat more butter.
As a kid, I thought the "four food groups" seemed wrong —aren't there three: protein, fat, and carbohydrates?? As an young adult, I fell for the Fat Is Evil craze. This led to overloading on carbohydrates, which probably led to my current condition of "pre diabetic".
I could happily live on bread and fruit, but apparently I need to live on meat and vegetables, neither of which are very appealing. However, becoming diabetic is even less appealing, so I will soldier bravely onward, with a treat here or there.
I used to add a vanilla protein powder to things but it caused some weight gain, was expensive, and seemed like fake food.
Whisking a whole egg into a single serving of oatmeal sort of turns it into a creamy custard consistency. (Real oats, not single-serving packaged oats). Now I just eat the egg. (Dang it!)
Best of luck to you, Kristen, as you figure this thing out.
For the Commentariat: every single body requires a different blend of stuff. Learn your own stuff, and pay attention to your own results. And keep sharing, because we learn from each other!
For my own healing from gastro injuries and subsequent diagnosis of Celiac about 15 yrs ago, my nutritionist team had me switch to Oatmeal flour 8 g protein per cup, quinoa flours and add in unflavored whey protein. In my breakfast cookie recipe that I make for my sweet momma I use 1/2 cup, for pancakes I add 1/2 cup. I use it in my oatmeal, date, almond and dark chocolate granola bars. I also start my morning with my coffee with beef gelatin, whole milk and vanilla infused honey - oh my what a treat!
Thoughtful choices through out the day for the win! Choosing a protein pasta for the special pasta dinner, adding fiber and lean proteins and not freaking out if daily goas are not met. Love this post!
I love cottage cheese but the sodium content is so high.
Hello Kristen! Since you like tuna salad I thought I would share my protein swap. For both tuna and chicken salad, I swap the mayo for hummus. It adds extra protein and does well to make it all stick together. I add all the other same ingredients and I really like it. I put mustard, dill relish (pickles and hummus are a favorite of mine), onion or onion powder, and any bell pepper I have on hand. For hummus, I really love the Park Street Hummus, the original one, from Aldi. Good luck to you!
There are several recipes for high protein overnight oats online. I’ve made these using protein powder and blueberries.
I put protein powder in my coffee in the morning. Non-flavored whey protein and collagen protein dissolves well in warm drinks, and when milk is added to coffee, it is difficult to taste.
I also eat 2% Icelandic yogurt. It has 15 grams of protein as well as low in fat and sugar.
I ate a lot of cottage cheese as a kid in the 90s (at least it seems that way looking back!) but I've never really bought it as an adult. For some reason it doesn't appeal to me, even though I didn't dislike it growing up. Maybe I should try it again!
I don't eat meat or fish so my main sources of protein are eggs, beans and greek yoghurt. Protein powder doesn't look very appetising but maybe it's better in a smoothie!
Very helpful -- seasoned citizens need to be careful about keeping up with protein. Good tips about nuts!
Grass-fed is only a nutritional advantage when it comes to fat. (The advantage of grass-fed is the better Omega-3/Omega-6 balance).
Most people do not enjoy the flavor of grass-fed milk products (or beef, honestly, especially when the beef is being eaten without many other flavors).
So, I’d recommend trying a whey-based plain protein powder that isn’t grass-fed, as you may find the flavor to be much more neutral! It’s also cheaper.
I add a plain whey-based plain protein powder to smoothies when I’m short on time in the morning. One of my favorites is chocolate-peanut butter (cocoa powder, peanut butter, whey protein powder, vanilla sweetener because diabetic, ice, and water), but it’s also great with frozen mixed berries and a bit of Greek yogurt & water.
Or just use cottage cheese in your smoothies!
I'm protein-curious right now. Like you, I think I'm a little under for protein and a little over in fat, at least according to the MyFitnessPal app. Do you ever do overnight oats? That's my go-to breakfast, and I'm wondering how they would be with added protein powder.
That's on my list to try!
That tuna melt looks delicious. 🙂
I prep a weeks' worth of protein overnight oats over the weekend: 1/2 cup old fashioned oats, 1 scoop of protein powder (I use different flavors of PE Science, which is a whey/casein blend - the casein digests a bit slower, which increases satiety, at least for me!), 1/2 single-serving container of Greek yogurt, and a bit of water. I add some Aldi protein granola, frozen blueberries, and nut butter before I eat it.
Along with a few other commenters, I also drink Fairlife Nutrition shakes - our local warehouse store in BJ's, and I can get a 12-pack of shakes there (30g protein each) for about $22, which is a great deal. I like to blend a shake with some frozen fruit and frozen spinach.
I like to use ground turkey or chicken in place of ground beef when possible, since it's a bit more lean and provides more protein per oz.
Here are a few bloggers/creators that have great "macro-friendly" recipes:
https://cheatdaydesign.com/
https://masonfit.com/
https://macrofriendlyfood.com/
https://ohsnapmacros.com/
🙂
Oikos Triple Zero Greek Yogurt
I love, love, love cottage cheese with tomatoes and lots of black pepper! With the tomato season right now it’s a good time to try it! Also I mix my protein powder into my coffee. No taste at all! Of course, I buy the unflavored kind and it dissolves immediately. Done!
Ooh, ok, I tried this with dinner and it was delicious. Thank you!
Thanks for the great ideas Kristen! This article has helped me as well: https://wellwardmed.com/blog/how-much-protein-do-i-really-need.html
Ah, that level of protein is super similar to what Ben recommended to me!
Don’t forget LENTILS! I love lentil stew over mashed potatoes!! I am dairy free right now and the only thing I miss is COTTAGE CHEESE.. I know so many people don’t care for it but I love it with some cut up fruit.Keeps me soo full!!
Looks like you have a good number of options and are looking good! Let us know what kind of EXERCISE PLAN your trainer has you on!!
My protein powder recommendation is to just use the vanilla whey, not the unflavoured. I bet if you made that one change, it would be fine in any smoothie you throw it in. It also does just fine if you throw a scoop of it in any quick bread/muffin/pancake/waffle recipe you already make. For the oatmeal - my go to protein oatmeal recipe basically involves adding to cooked large flake oatmeal: a bit less than a scoop of vanilla whey, 2 tsp cocoa powder (NOT hot chocolate powder, but actual cocoa powder), fresh fruit, and any nuts/seeds/dried fruit I have on hand (currently: pumpkin seeds, walnuts, dates, raisins, craisins, almonds, chia seeds, flax, oat bran). Have been eating this most mornings for about 15 years and it is my fav. Might need to add a splash of water to get it all to blend. Looks a bit odd but tastes great and also has lots of fibre.
Getting enough protein can be hard! Cottage cheese is by far Mt easiest go-to, but I can also eat a ton of deviled eggs haha.
As far as protein powder: I've only found one that wasn't gritty and didn't taste funny, but it had too much sugar. Ripe banana really helps mask any flavor issues (as does peanut butter with some frozen blueberries) and a half an avacado and ice seem to smooth out grittiness. Leftover coffee (coffee ice cubes, too) with a banana, some sweetener, and some cocoa can also mask it a bit.
When I gave up my favorite protein powder because of the artificial sugar, I tried so many kinds (pea protein, hemp, whey, greens) and just never found one that I liked as much, so I let it go peacefully in the night.
Cottage cheese is a wonderful food. I use it instead of cream cheese to enrich a casserole, eat it as a salad dressing, mix it with fruit, and more. I don't care for the "hot girl summer" label, but it really can be used in all sorts of things. Also fat free cottage cheese is something you can get used to, and if you switch to full fat for a change it's like having dessert, it seems so much richer. Also, I'm almost twice as old as you are, you young things out there, so I have to carefully watch my salt intake, and a rotisserie chicken can use up three days' allowance for salt. I tried to find a whole chicken at the supermarket the other day, and could only find a "broiler," about 4 pounds and almost $15. Whatever happened to a nice 3-lb whole chicken you could cut up, cook, and use the bones to make broth???
I can always taste the things that say unflavored and usually it's not a pleasant taste. A tip about cottage cheese is that it can last months past the date if you store it upside down. I've been doing it for years. I think this was a tip from the Tightwad Gazette.
@Elise, Why would that work?
@Elise, upside down storage is also supposed to lengthen the life of sour cream.
One last thought for you, Kristen: maybe with all your working out and protein intake, you will be able to either postpone or completely dodge the dreaded kimono arm of upper middle age!
Tuna that comes in the packets (in water, safflower oil, and/or flavored) have far superior taste over canned. While slightly more expensive, no can taste.
Try Clean Simple Eats protein powder. It's the best.
I find that the protein in whole wheat bread and wraps can really add up, especially if you’re also adding eggs cheese or meat. I also love to mix some peanut butter into non fat Greek yogurt for a nice balanced creamy treat.
Have you heard of this combo?- cottage cheese with cinnamon and raisins.
Hi Kristen, I'm super late to this article but wanted to thrown in my strategy since I didn't see anyone else suggest it - I add protein powder (unflavoured is my favourite, since vanilla tends to have an aftertaste I find) straight to my yogurt. If the plain yogurt was on sale, I find it helps thicken it up so you can add it straight. If I'm having Greek or Skyr yogurt, or cottage cheese, it can get fairly thick, so I thin it out with water (or milk or kefir, if I'm feeling fancy). I also add a mixture of flax/chia seeds (plus fresh/frozen fruit). 🙂
Otherwise, I'd echo suggestions for tofu and lentils. Red lentils are super convenient since they require no soaking and don't take long to cook, plus they are super versatile!
I do like lentils; I should buy a bag of them, I guess!