slow carb food

How to Eat More Protein

When I decided it was time to get serious again about losing the vacation weight and getting back on track, I struggled. I was hungry all the time. If you missed the post I wrote addressing hunger, check it out: Always Hungry? Here’s Why. I knew I needed to make some changes to my diet — not just getting back to my normal calorie range and reducing the amount of sugar I eat. I needed to eat more protein.

I was poking around online trying to figure out how to change my diet and came across this article: 12 Signs You Need to Eat More Protein. A brief breakdown: You’re Always Hungry, You’re Cutting Calories, You’re Lifting Heavy Things, You’re Engaged in Chronic Cardio, You’ve Got Achy Joints, You’re Experiencing Chronic Stress. Those were the ones that spoke to me. Yep, yep, yep. While I’m not necessarily lifting heavy, I am trying to get back into the weight lifting routine. I am hungry a lot, I AM cutting my calories to lose the weight, and damn I’m always achy…

The answer: I need more protein.

Which I already knew. Eating healthy fats and good proteins are what will fill you up. Sure, you get hungry and grab a bagel or chips or other junk thinking it will curb the hunger but those empty calories and carby things don’t go the distance. At least not for me.

I’ve definitely got the dinner down. We eat a protein with a vegetable and a salad or quinoa. That’s a pretty typical dinner. We rotate between chicken breasts, salmon, shrimp, ground turkey, boneless pork chops, and steak. I don’t really need help sneaking in more protein at dinner, it’s the other meals.

veggie-protein

A typical breakfast for me has been eggs and gluten free toast. It works well for me. But lately I’ve tried to mix things up to see if I can get more mileage out of that breakfast. One example: when I was doing food prep for the week, I browned some spicy pork sausage to use for the week. For breakfast that week I scrambled two eggs and mixed in some of the pork sausage and topped it with avocado. It was a great breakfast! Tasty and filling and I wasn’t starving by the time my usual morning break came around.

One thing I decided to change: add egg whites. Two scrambled eggs are about 140 calories. Adding some egg whites only adds about 15-20 calories to that but it bulks up the scramble. Perfect. Adding veggies to the scramble is also a smart move. The vegetables add bulk in healthy ways. Some of my favorites that are higher in protein are spinach, kale and broccoli. Yum! Doing a Frittata/Quiche type dish for the week is a faster way to do breakfast and pack it with lots of high protein things. (Maybe I need to start doing these muffins for breakfast again.)

eggs

Back when Michael and I were doing the slow carb diet, we ate a TON of beans. You can get the food list here: Slow Carb Food List. Not really paleo-friendly, but I liked aspects of the slow-carb diet. Eating beans filled you up like you wouldn’t believe. Soybeans (edamame) are the highest protein but I am not a huge fan of eating soy so I try to limit that. Navy Beans have 15.8 grams of protein per serving; black beans have 15.2 grams; pinto beans have 14 grams per serving. Beans are really versatile, too. You can add them to eggs, burritos, wraps, salads, pretty much anything.

What about snacks? I think that’s where I need to get more protein. Typically I eat an apple for a morning snack. I am trying to add string cheese to that because the combination seems to be much more filling than either of those on their own. Here are some other ideas I came up with:

Peanut Butter with celery and raisins

Cottage Cheese (This is one of my favorite snacks because it doesn’t usually take much to satisfy me.)

Greek Yogurt (I prefer to use plain and then add nuts and fresh fruit to it)

Nuts (cashews and pistachios are my favorites)

Hard-boiled eggs

Beef Jerky 

Hummus with veggies

Veggie and meat wrap (I saw this on pinterest and it looks really good! Use lean deli meat like turkey)

Kefir (I love this stuff!)

Swiss cheese with fruit 

Almond Milk

Protein Bar (this is tricky because it can be high in sugar and carbs)

A protein shake is another tip I see online a lot. This is an iffy one for me. The problem is that most protein shakes don’t fill me up like food does. I’ve tried many times to supplement meals or snacks with a protein shake and I was hungry pretty quickly afterward. Another downside? Sugar. Protein shakes are often high in sugar. I like the Atkins protein shakes because they are low in calories and low in sugar/carbs. But again–it’s not filling me up like food does.

peanutbowl2

 

The trick is to find food that is high in protein but not high in calories! Nuts are very high in calories. Luckily I only have to eat a few of them to take the edge off my hunger and lately I’ve been pairing pistachios with a string cheese. That combination is pretty tasty, especially when I’m craving salty/crunchy foods.

I need some more ideas. What are your favorite ways to eat more protein?

Challenges of Day Three

Day Three was pretty good. I wasn’t feeling the gnawing hunger I felt on Monday. I think swapping the snacks was a good idea. You wouldn’t think it would make much of a difference whether I ate my almonds at 11am or 3pm but apparently it did! Lesson learned.

I appreciate the reader feed-back so far! I got a comment from Chris yesterday who is also doing the Four Hour Body Diet/Slow-Carb Diet.  He corrected my list in saying that the first part of the diet you aren’t supposed to drink any milk. Later in the diet when you want to start bulking up you can drink milk. I don’t think either of those things will be an issue for me. I don’t plan on bulking up (or doing this diet long-term).

I didn’t memorize the book because I kind of hated everything about it. I’m doing this Slow-Carb experiment solely to support Michael and kind of learning more about it as I go. I suppose I am not taking it all that seriously, perhaps I should, but I’m still a skeptic. And I don’t think I will lose any weight on this diet, either.

BREAKFAST:

3 egg whites, 1 egg scrambled

Black Beans

3 Turkey Sausage Links

Salsa and half a serving of sour cream


Breakfast was the same on Tuesday as it was Monday. Eaten at 7am. I wasn’t hungry for a snack until almost 11.

Calories: 306    |    Carbs: 11g     |     Protein: 35g

 

SNACK:

10 Raw Almonds

Cashews

I realized on Monday that I needed to swap my snacks because almonds in the afternoon weren’t as filling as the hummus was. Snack was eaten at 10:30am.

Calories: 139    |     Carbs: 6g     |     Protein: 5g     |    Fiber 2g

LUNCH:

Cobb Salad:

1 hardboiled eggs

Salad

Veggies

Chickpeas

Chopped turkey and ham slices


Lunch was tasty and really filling. I loved the Cobb Salad and I’m surprised I haven’t eaten these for lunches before now.

Eaten about 12:30pm. I wasn’t hungry for a snack until about 3:30pm. I was surprised at how much more full I felt with this lunch compared to Monday’s lunch. I think it might have been the addition of the egg?

Calories: 406    |     Carbs: 31g     |     Protein: 39g     |    Fiber 10g

SNACK:

Hummus

Sliced Cucumber


The snack was eaten right before I headed to the gym.

Calories: 116    |     Carbs: 11g     |     Protein: 5g     |    Fiber 3g

 

WORKOUT:

At the gym I ran about 3.5 miles on the treadmill. I was initially worried that I wouldn’t be able to run at all because of the diet but it was alright. I ran about 2 miles before I started to feel like it was a struggle.

After running I spent about 25 minutes doing weights. I went easy on the weights because I was planning on biking into work on Wednesday and didn’t want to be too sore.

Gym Stats:

Time: 1:21
Calories Burned: 605


I had a snack in the car of peanuts and almonds.

DINNER:

Salmon with Tomatoes and Basil

Asparagus

Steamed Broccoli


I was hungry when I got home from the gym but I wasn’t dying.  I munched on some cheese and black olives while I made the salmon. I made the Salmon and Tomatoes with Basil again–this time using more garlic.


Michael sauteed the asparagus in Grape Seed Oil and garlic and I topped it with pepper and fresh Parmesan.


I also discovered that my Goddess Dressing is okay on the diet! There is ZERO sugar in it, so I am very happy about that. I topped my steamed broccoli with a little dressing and ate every bite. I was full the rest of the night.

Calories: 562    |     Carbs: 25g     |     Protein: 46g     |    Fiber 11g

My Thoughts about Day Three: It went well, I felt satisfied with the food I ate. I’m happy the pre-workout snack worked well and kept me full. I did notice that once I was done eating dinner I craved dessert. I was full from dinner and definitely didn’t need any more food but I just wanted something sweet. I didn’t have anything and was kind of disappointed about it when I went to sleep. 🙁

Totals for the Day:

Calories: 1796    |     Carbs: 98g     |     Protein: 153g     |    Fiber 30g