Advice on increase protein intake

[Bella]

Hi guys and girls

I am in the process of losing weight. I want to shed fat cloak and reveal a sleek toned bod.

I am counting calories but worried that I'm not consuming enough protein. Could you please peruse daily food consumption and suggest how I can increase protein intake?

I'm not a huge fan of meat but will eat it. I love legumes and know they are a good source of protein so maybe I should up legume consumption or incorporate a protein drink into diet?

Here is a sample of what I eat day in day out

Breakfast:
- 3/4 cup of oatmeal made with water, 1tbsp sultana & 1tbsp golden syrup.

If I am feeling particularly hungry that morning I will add 1 banana

Snack:
- 1 piece of fruit
- 1 green tea

Lunch:
So I don't get bored with eating I usually like to alternate what I eat for lunch and will choose one of these options:

- lentil soup (home made)
-chicken and vegetable soup (home made)
- salad sandwich or wrap made with wholemeal bread or mountain bread. In the filling I have wholegrain mustard, lettuce, tomato, carrot, cucumber, alfalfa sprouts and beetroot.
- salad with tuna or cottage cheese
- steamed veggies (broccoli, sweet potato, carrot, cauliflower, snow peas, corn kernels) sprinkled with 2tbsp sweet chilli sauce

Snack:
Piece of fruit
green tea

Dinner
I have a small garden salad with freshly squeezed lemon as dressing with all dinner meals.

-twice a week I will either have fish, lean beef stake or chicken breast with steamed veggies, or

Vegetarian dish - like 1/2 cup cooked wholemeal pasta mixed with vegies and pasta sauce

Just listing main ingredients of what I would have for dinner:
brown rice, chick peas, red kidney beans, vegetable stir fry

I drink 2L of water a day too.

If I'm feeling hungry or peckish after dinner I will have a diet jelly


Any feed back would be great.

[Bella]

Also should I add yogurt into snack meals?

Its just that a lot of the low fat yogurts are high in sugar

[Boss Man]

Breakfast:
- 3/4 cup of oatmeal made with water, 1tbsp sultana & 1tbsp golden syrup. (Give Sultanas about 10-15 minues to digest to aid digestion)
If I am feeling particularly hungry that morning I will add 1 banana

(Don't have Banana. It's high GI, and the Fructose could convert to Fat. Choose small Fruits, and have some other Carb source making sure to space the Fruit beforehand.)

Snack:
- 1 piece of fruit
- 1 green tea

Lunch:
So I don't get bored with eating I usually like to alternate what I eat for lunch and will choose one of these options:

- lentil soup (home made)
-chicken and vegetable soup (home made)
- salad sandwich or wrap made with wholemeal bread or mountain bread. In the filling I have wholegrain mustard, lettuce, tomato, carrot, cucumber, alfalfa sprouts and beetroot.
- salad with tuna or cottage cheese
- steamed veggies (broccoli, sweet potato, carrot, cauliflower, snow peas, corn kernels) sprinkled with 2tbsp sweet chilli sauce

(Sandwhich lacks protein, and possibly too much Carb. Add something like Sliced Chicken or Turkey in there, and take out Beetroot, incase Falvour clashes with Poultry)

Snack:
Piece of fruit
green tea

(No Fruit Snacks in the Afternoon, have something like low Fat Cheese as that will boost up your protein like you want.)

Dinner
I have a small garden salad with freshly squeezed lemon as dressing with all dinner meals. (Add Poultry to this)

-twice a week I will either have fish, lean beef stake or chicken breast with steamed veggies, or

Vegetarian dish - like 1/2 cup cooked wholemeal pasta mixed with vegies and pasta sauce

Just listing main ingredients of what I would have for dinner:
brown rice, chick peas, red kidney beans, vegetable stir fry

I drink 2L of water a day too.

If I'm feeling hungry or peckish after dinner I will have a diet jelly


(Other optionss seem fine.)

[Bella]

Cool thanks for the tips.

Just one question - with the sultanas should I not mix them in with oats and eat them 15 minutes before the oats?

Is this what you mean?

[Boss Man]

Yes, that's what I mean.