I recently started tracking macros and keep struggeling to reach my set protein intake goals. I set a 60/20/20 carbs/protein/fat ratio which in my case leads exactly to the often recommended protein intake of 1g per kg bodyweight. After tracking for over a week and already trying to up my protein intake I landed at a 50/15/35 ratio.
Today I ate considerably healthy and quite diverse food and still after dinner I was missing 20 g of protein. Had joghurt with seeds for desert to increase a little bit but still fell 12 g short.
Today's meals were
- breakfast: joghurt, skyr, seeds, fruit and cereals (as most days)
- lunch: quinoa and beet salad with feta and sweet potatoe
- dinner: freshly made quinoa salad with spinach, egg plant and feta, desert: skyr with strawberries and seeds (chia and sesame)
After the first days of tracking I introduced skyr or cottage cheese to my breakfast musli and started to add extra seeds or nuts. I could be more consistent in adding legumes and eat tofu and of course eggs more often but besides that I feel like I'm running out of ideas. Esp easy to add ingredients or little twists like skyr for breakfast. Adding a piece of chicken here and there would be so much more efficient but is not part of my diet 😅
I don't really mind the higher ratio of fat as it comes a lot from nuts and seeds and I prefer full fat dairy products but I would love to establish eating habits that would lead to having a higher protein intake without really paying extra attention about it.
So I'm curious to hear from other people who are monitoring their macros and are eating vegetarian. What are your go-to protein boosters? How do you manage to have enough protein without shakes or powder? Or are supplements the secret sauce you settled on eventually?
PS: I just want to add I don't want to obsess about macros it's just a topic I'm currently interested in.
vegetarian protein sources
Hi FB community,
I recently started tracking macros and keep struggeling to reach my set protein intake goals. I set a 60/20/20 carbs/protein/fat ratio which in my case leads exactly to the often recommended protein intake of 1g per kg bodyweight. After tracking for over a week and already trying to up my protein intake I landed at a 50/15/35 ratio.
Today I ate considerably healthy and quite diverse food and still after dinner I was missing 20 g of protein. Had joghurt with seeds for desert to increase a little bit but still fell 12 g short.
Today's meals were
- breakfast: joghurt, skyr, seeds, fruit and cereals (as most days)
- lunch: quinoa and beet salad with feta and sweet potatoe
- dinner: freshly made quinoa salad with spinach, egg plant and feta, desert: skyr with strawberries and seeds (chia and sesame)
After the first days of tracking I introduced skyr or cottage cheese to my breakfast musli and started to add extra seeds or nuts. I could be more consistent in adding legumes and eat tofu and of course eggs more often but besides that I feel like I'm running out of ideas. Esp easy to add ingredients or little twists like skyr for breakfast. Adding a piece of chicken here and there would be so much more efficient but is not part of my diet 😅
I don't really mind the higher ratio of fat as it comes a lot from nuts and seeds and I prefer full fat dairy products but I would love to establish eating habits that would lead to having a higher protein intake without really paying extra attention about it.
So I'm curious to hear from other people who are monitoring their macros and are eating vegetarian. What are your go-to protein boosters? How do you manage to have enough protein without shakes or powder? Or are supplements the secret sauce you settled on eventually?
PS: I just want to add I don't want to obsess about macros it's just a topic I'm currently interested in.