Lets Up Those Numbers!

[Lambykins]

A recent visit with a dietician/nutritionist startled me when she announced I do NOT get enough protein in my diet. In fact, she announced MOST WOMEN, not just older ones, do not get enough protein. According to her, we should be getting 20 to 30 grams of protein per meal. So, I have been trying my best to sneak extra protein into meals and snacks. I have a bit of a handicap doing this, as I am allergic to all seafood/fish/shellfish. So, that really limits my options.

Soooo...upping my protein numbers.
I make a lot of dips/spreads to have as snacks with fresh veggies or crackers.
Deviled ham (by itself) or 50/50 with cream cheese is a great dip.
Hummus, in all it's wonderful forms...if you can find the Meyer Lemon hummus (I think it's Boars Head brand) I use as a substitute for mustard or mayo on sandwiches. I also use it to make deviled eggs. Really good!
Boiled eggs are a quick and easy snack.
Black beans, smashed or whirled in a blender with a few spices make a great dip that's low in fat and yummy.
Many dairy products...cottage cheese, yogurt and cheese are high in protein....unfortunately most are also high in fat, so you may have to limit those.
I have developed a taste for beef bouillon...I drink it like tea, hot or cold (especially in hot weather) to boost my protein intake a wee bit.

Those are some of my protein *boosts* . I know those of you that can indulge in fish/seafood have many more options, but this is what I am working with right now.

[MacWa77ace]

Make sure you put wheat germ or milled flaxseed on everything. It adds protein, fiber, and a subtle flavor enhancement. Flax isn't a great protein to fat ratio, where wheat germ is a good ratio.

Oatmeal has protein. 5g per 1/2 cup serving. [use raw not prepackaged/flavored] And reduces cholesterol.

Cottage cheese isn't a good supply of fat @ 4% for whole, and 1% for 'Low Fat'. But its got a lot of protien and therefore a good protein to fat ratio. 14g protein per serving. Cottage cheese is good.

Same with regular cheeses. It depends though. https://www.verywellhealth.com/which-cheeses-can-i-eat-on-a-cholesterol-lowering-diet-697777


Your body can really only handle a certain amount of protein at one time [meal] so any extra is wasted and excreted.

You can maybe make sure you're getting your 20-30g's per meal, and then add a couple of protein booster snacks in between meals. Make sure they are low calorie or you'll gain weight if your caloric intake increases over you average.

I used to make a natural protein shake back in the day that I'd take between meals and before bed. I'm not sure the calories though but it was...

1 banana
2 cups of powdered milk 2 cups of water
2 raw eggs. [YMMV but I never had a problem, you could do 2 egg whites if you want to make it low fat/calorie]
1/2 cup of cottage cheese.
blend until smooth.
[powdered milk has the protein but zero fat content, so even less than 1%, but it tastes much better to me than 1%, YMMV. Egg whites contain all the protein in the egg]

You'd have to eat 4 egg whites to get your minimum 20g. An omelette of eggwhites with cheese and a side of oatmeal would get you pretty close to 30g's.

I used to have a 6 egg omelette with cheese everyday, but it was with only two yolks. For a high protein breakfast. That and a bowl of oatmeal with powered milk and a banana.

I wasn't going low calorie though so beware, it was a high calorie, high protein, low fat, high carb diet for bodybuilding.

[Moab]

Where's the meat and chicken? 

[Lambykins]

Where's the meat and chicken?

I do eat some meat/chicken, but in hot weather, it just *turns* on my stomach.
In the cold months, I have no problems with a big bowl of beef stew, or roast chicken. Just in hot weather, most meat is a big *Nope* to me.

[MacWa77ace]

Where's the meat and chicken?

I do eat some meat/chicken, but in hot weather, it just *turns* on my stomach.
In the cold months, I have no problems with a big bowl of beef stew, or roast chicken. Just in hot weather, most meat is a big *Nope* to me.

Oh, Chicken salad is good as a cold chicken dish.  Or just a chicken sandwich.

[Moab]

Where's the meat and chicken?

I do eat some meat/chicken, but in hot weather, it just *turns* on my stomach.
In the cold months, I have no problems with a big bowl of beef stew, or roast chicken. Just in hot weather, most meat is a big *Nope* to me.

Where's the meat and chicken?

I do eat some meat/chicken, but in hot weather, it just *turns* on my stomach.
In the cold months, I have no problems with a big bowl of beef stew, or roast chicken. Just in hot weather, most meat is a big *Nope* to me.

Oh, Chicken salad is good as a cold chicken dish.  Or just a chicken sandwich.

Great idea! Easy to keep on hand too. We usually make a gallon or so if it from a rotisserie chicken. Then get those really good rolls from Costco. And put it on them toasted. I don't eat bread anymore tho.

Another thing I do (I have similar protein requirements for different reasons) is protein shakes. I buy chocolate and also strawberry flavored protein powder. I blend whole milk, ice, frozen strawberries, apriva (store brand Splenda), crunchy natural peanut butter and strawberry protein powder in protein shakes. I have a large capacity Ninja three blade blender. They're inexpensive, but work very well. The three blades with blend anything especially ice and frozen fruit.

So I put an entire blender full of shake into 16 Oz plastic cups. Freeze them. It makes like 4 shakes. Then whenever I need one I'm not going thru the whole process each time I need a shake. I put one in the microwave for 60 seconds. Break it up with a spoon. And it comes out like ice cream or whatever consistency you want. 

4 of them a day gives 100mg of protein. My other method is chocolate protein powder with natural peanut butter. Ice, apriva and milk. 

[Brekar]

I use hummus instead of something like mayo when I make a wrap with meat. It's delicious. Whats your thoughts on sardines or anchovies? Those tend to have a lot of protein per can...