A Guide to More Protein

If you’ve heard me talk about protein before, then you know that I’m constantly encouraging my trainees to eat more protein, even those who are currently trying to lose weight. The question I’m constantly asked is: how do I eat more protein without eating more calories?

In this post, I’ve put together an example of how I manage to get 150g of protein and stay under 2,000 calories:

Meal 1: Yogurt w/Berries & Oats (~300 Calories, 25-30g Protein)

• 1 Cup of Non-Fat Greek Yogurt (25g 150 kcal)

• 1 Banana (105 kcal)

• Handful of Mixed Berries (50 kcal)

Meal 2: Snacks (490 calories, 46g Protein)

• Coffee w/ 1 cup of milk (8g, 120 kcal)

• Protein Bar (20g, 200 kcal)

• 2 x Low-Fat String Cheese (18g, 170 kcal)

Meal 3: Protein Shake (550 Calories, 56g Protein)

• Protein Shake (360 kcal, 56g Protein)

  • 1 cup milk, 2 scoops whey, 5g Creatine

• Apple (104 calories)

• Carrots, Cucumbers, & Grape Tomatoes (~85 kcal)

Meal 4:  Meat + Rice/Bread (332 Calories, 35g Protein)

• 1 Chicken Breast (35g, 211 calories) + 1 cup of Rice (121 Calories)

Total: 1,672 Calories, ~150g Protein

So, there you have it! I’m also including below a list of alternative high protein meals and low calorie snacks that should help you reach your protein goals, while staying within your allotted calories.

Macro Friendly Substitute Meals:

• Tuna on a slice of Sourdough (450 Calories, 30g Protein)

  • 1 Slice of Sourdough: 110 Calories

  • 1 Can Tuna (120 calories, 30g Protein) mixed with 1/2 Avocado (120 Calories) + Lemon, Salt, Pepper

  • A little bit of Cheddar (100 calories)

• Smoked Salmon on Bagel w/whipped Cream Cheese (470 Calories, 25g Protein)

  • 1 Bagel (270 Calories, 10g Protein)

  • Smoked Salmon, 3 oz (100 Calories, 15g Protein)

  • Whipped Cream Cheese, 2 tbsp (100 Calories)

• Trader Joe’s Freezer Meals

  • Cod Provençale with Ratatouille and Rice, $4.99 (370 Calories, 23g Protein)

  • Wild Salmon w/ Mint & Yogurt, $4.99 (310 Calories, 33g Protein)

  • Egg Frittata (270 Calories, 25g Protein). Not Super filling, so you’ll need to add some snacks with this.

• Magic Spoon Cereal, 1.5 Cups (18g Protein) + 1 Cup 2% milk (8g)= 260 Calories, 26g Protein

Low Calorie Snacks to Help w/Hunger Cravings

• Cucumbers

• Carrots

• Grape Tomatoes

• Low Calorie Popcorn

• Berries

• Low Calorie Ice Cream

  • DoveBar Ice Cream Minis (60 calories). Limit yourself to 1/day.

  • Enlightened Ice Cream

• Diet Soda (don’t make a habit of this, but if you need a pick me up from time to time, this is one way to satisfy the craving without going over your daily calories)

• Black Coffee

• Chewing Gum

• Sparkling water