Increasing protein in my diet.

My nephew is on a high protein diet:
No protein bars - they ave too much sugar :
Breakfast is usually : eggs, fish (kedgeree type thing)
Smoked salmon, advocado
Falafel, hummus
Lunch: chicken, pulses, Mediterranean type veg
Dinner: fish: mackerel, salmon alternate the lunch chicken with fish
Drink lots of water
Doesn’t eat potato or pasta !
Good luck, it is a lifestyle change

Protein bars are a manufactures dream, however the rubbish in them is nasty and bad for your gut. Steer clear.

Sorry, "too much" - I can't bear typos!

I don't think protein bars are the way to go either, so many of them are really sweet and they aren't filling though they're often very calorific.
We have porridge made with skimmed milk some days, eggs in some form for breakfast every day and snack on roasted (unsalted) nuts of various kinds. Our other meals are pretty normal protein and two veg types.
We also like lentils prepared in various ways, some spicy, some just savoury, which can be eaten as an addition to a main meal. You can get them ready to eat in store cupboard sachets or cook yourself a batch every few days, flavouring to suit the meal you're having.
I also agree with other posters that tinned fish is a really good way to add protein. Sardines in various forms are lovely for a snacky lunch and tuna in spring water is good in sauce with pasta or with a jacket potato.
We also like risotto and find that smoked mackerel is good in this, added near the end so it doesn't disintegrate to much.

Fairlife Core Power Elite. 42 g protein. Not too sweet. You can find at Amazon. Hopefully available to UK

I suggest you incorporate protein in your meals rather than snacks - suggest eggs, nuts, beans, fish, small amounts of meat and cheese.

…. & of course, good quality no added sugar peanut butter. I like Whole Earth.

Tinned sardines are good value & packed with healthy fats.
Pop a couple of tins - in spring water rather than oil - tomato sauce base for pasta/pizza. For polish, I put a jar of quality tuna drained on top to serve to avoid it being a fish mush.

Tinned sardines in tomato or olive oil on good toast for supper.

0% fat yoghurt is high in protein.
Have a stash of hard boiled eggs in fridge for snacks.
Chunk up a block of cheddar into thumb sized pieces as fridge snacks.
Nuts.

If I indulge in coffee shop snacks, I get a milky latte & small bag of plain nuts for protein & good fats.

Skinless chicken

I add scoop good quality sugar free plant protein powder to my morning porridge to up protein content from. 4 g to 20 g, which gives me the extra protein conveniently without having to think about too many extra calories

You may have to try different brands as some do not taste great. Make surr it's not full of sugar or sweeteners.

NanKate

Hetty58 I agree I mustn’t have an excess of protein. Some years back I saw a health consultant who evaluated my food intake and said I needed to up my protein a little. I’m definitely cutting back on carbs and I can see my weight loss as my clothes are looser. I avoid weighing myself as it depresses me. I only have about 8 lbs to lose so not a huge amount.

I eat very few carbs (and have eaten this way for years). I get my calories mainly from protein and fat. I eat about double the amount of protein recommended (although nowhere near what bodybuilders eat) and my weight has been stable. My kidney and liver function are tested yearly.

I'm not sure why the OP thinks she needs to increase her protein.

Hetty58

growstuff, not exactly, some is stored in the muscles and liver - as carbohydrates. Anything the body can't digest (including some fibre) isn't stored.

I know fibre isn't stored because it can't be digested, but excess digestible calories are stored as fat.

Hetty58 I agree I mustn’t have an excess of protein. Some years back I saw a health consultant who evaluated my food intake and said I needed to up my protein a little. I’m definitely cutting back on carbs and I can see my weight loss as my clothes are looser. I avoid weighing myself as it depresses me. I only have about 8 lbs to lose so not a huge amount.

growstuff, not exactly, some is stored in the muscles and liver - as carbohydrates. Anything the body can't digest (including some fibre) isn't stored.

Hetty58

Excess protein intake tends to be stored as fat (and it's hard on the kidneys) so why would it help in losing weight?

If it's hoped that a feeling of fullness or appetite suppression will result, surely, more fibre would be a safer option.

All excess calories are stored as fat.

foxie48

If you mean chia seeds, I just add a tablespoon to my breakfast, they are pretty tasteless, absorb liquids and develop a jelly like outer with a small seed inside. You could scatter them on salads or chuck them into pretty much anything I guess, have a look at this for some ideas.
www.bbcgoodfood.com/recipes/collection/chia-seed-recipes

That's what I do with chia. There are recipes where you can soak chia in water or milk and you end up with a gloopy consistency like sago. Personally, I loathe sago and tapioca, so I just chuck a teaspoon of chia on to salads and yoghurt before I eat them.

Excess protein intake tends to be stored as fat (and it's hard on the kidneys) so why would it help in losing weight?

If it's hoped that a feeling of fullness or appetite suppression will result, surely, more fibre would be a safer option.

Just had my first Dr Karg’s crispbread really good, thanks for the suggestion. I broke it into small pieces which worked well.

Thanks foxie48 I shall buy some today 👍

If you mean chia seeds, I just add a tablespoon to my breakfast, they are pretty tasteless, absorb liquids and develop a jelly like outer with a small seed inside. You could scatter them on salads or chuck them into pretty much anything I guess, have a look at this for some ideas.
www.bbcgoodfood.com/recipes/collection/chia-seed-recipes

Can anyone tell me about chai please? It looks like sago which I loved as a child. Any simple recipes would be great.

snack wise i have a jar of 100% nut butter, almond atm, no added sugars, oils etc. just organic almond butter, so i have a quick teaspoon full when i feel like something. sometimes i ground my own to a butter.

Nut butters or hummus on rice cakes, crunchy, low calorie depending on amount spread, Beans on rice cakes if tolerable (I can't but one of the middles loves beans on rice cakes with that hot sauce).

We eat nuts, pulses, lentils, quinoa, tofu, nut butters, humous (chick peas), soy beans, chia - some in our family add eggs, cheese, and fish. Others add beef, chicken, pork, lamb and jambon. Lots of choices.

I make protein bars for the children: oats, bananas, spices, nuts, chia and seeds, nut butters, and dried fruits.

NanKate

Yes MarylStreep I always check for palm oil because of the deforestation.

The Nakd cocoa hazelnut bar had dates, peanuts, chicory fibre, hazelnuts and fat reduced cocoa powder and natural flavourings. I’m only likely to have a bar like this once a week.

Have fillet steak every week 😊