Your fave protein hacks?

Helena

Hi all, needing to help one of my charges increase their protein intake for health reasons ... unfortunately said charge does not like a)meat b)beans c)breakfast and d)eating generally *sigh*

Any hacks for upping protein intake that have worked for you? Any protein powders you've found that taste good?

Thanks for any and all ideas and inspiration!

9 months ago

Off Topic

31 replies

Latest reply was from Jules

Sal

Veteran

One is jelly mixed in with Greek
Yogurt or puréed cottage cheese. Can use zero sugar jelly if you like. Greek yoghurt is quite good with nuts and fruit?

Eggs mixed with Mayo on bread?

My sons drink protein smoothies but the brand won’t help as it’s NZ based.

Good luck:)

9 months ago

MsMary

Veteran

I am not a fan of protein powders but I don't mind these protein bars: https://www.amazon.com/Pure-Pr.....did=604543

I see them at Costco and Target brick-and-mortar stores.

9 months ago

Helena

Veteran

Thank you both!

9 months ago

Marmee

Veteran

Yogurt and whey protein powder with cacao powder. I don't sweeten, but I'm guessing most people would prefer it less tart. Also, yogurt, whey protein powder and pomegranate powder (with sweetener if desired). Or do a yogurt/whey protein powder smoothie and add frozen fruit!

Also, I feel your pain. My kids are on their way to being grown up now, but I struggled to get my selective eaters to eat a wider variety of foods. Both are actually using recipes and cooking for themselves now!!

9 months ago

Jules

Veteran

Have you tried the protein added milks (like Natrel plus) or Carnation Breakfast drink?
Are nuts an option? Everything Bagel flavoured cashews taste more like a snack than a punishment…
I personally love cottage cheese with clementine/mandarin segments this time of year, but my kids won’t even try it (everyone else should though! It’s delicious! Add Tabasco or Frank’s red hot!)

9 months ago

avicennia

Veteran

My go to is a breakfast pudding of chia, hemp and flax seeds. Chia seeds are high in protein, low in carbs. But if your charge doesn’t like to eat, that’s a problem.

9 months ago

Indigoprint

Veteran

Not sure if you are only looking for protein or calories in general.
But if calories are a goal neutral oils/ MCT oil are options that dieticians that I work with often reccomend for caloric increase. Worth looking into if calories are a goal.

9 months ago

Jenni NZ

Veteran

We buy a specific brand of Greek yoghurt which is called “Anchor Protein Plus”. I don’t imagine you have that brand, as an NZ brand, but maybe you have some yoghurts with extra protein? We sub it for sour cream on lots of savoury dishes too, like nachos.

9 months ago

Suz

(website)

Veteran

Jules, I'm with you on the cottage cheese with fruit. I like with blueberries, too, in summer...or pineapple this time of year.

In summer, with cucumbers and tomatoes.

Helena, I feel the struggle. I like all the things and I still have trouble getting enough protein sometimes myself. Trying to get a fussy eater to eat enough is...well...a job.

9 months ago

Olive Green

Veteran

I use an unflavored collagen in my coffee each morning, more protein than eggs. It can go in baked goods, over cereals, in sauces, juices, etc. Whatever the person will eat.

https://www.amazon.com/Collage.....De&co

I don’t tolerate whey or pea powders, this is very easy to digest.

9 months ago

cat2

Veteran

I think the whey protein powders have a pretty neutral taste, and can go in a smoothie. The pea powders have a distinctive taste, so I would skip those.

9 months ago

Jorja

Active Member

Try a protein pancake
https://thedeliciousspoon.com/.....-pancakes/

9 months ago

Barbara Diane

Veteran

I don’t like the texture of cottage cheese but if I blend it smaller or completely purée it I like it. Nut butters? Can blend with bananas, tofu, etc.
Lasagna?

9 months ago

rachylou

Veteran

I loved this tofu taco from a now defunct cafe. Originally, they used refrigerator pickle burdock matchsticks (just burdock slices in a vinegar) as a garnish. 5-spice tofu, pickled beets/burdock, cabbage slaw, cilantro, avocado cashew cream, corn tortilla. I make it at home sometimes.

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9 months ago

Runcarla

Veteran

Due to digestive issues, I’ve been struggling with ‘hard’ meats, so look for alternative sources. High protein (17%) Greek yogurt in breakfast smoothies, and trail mix with nuts and seeds (raisins, craisins for iron, and Smarties!) are easy. I love poached eggs and egg salad too. Cheese is good.

For a non eater, sometimes just placing a small bowl of trail mix* next to them as they do homework, or watch TV - then walking away, can get them ingesting the calories they need without feeling like the food police are watching.

* a plate with olives, cheese cubes, and a few crackers.
* some cut up fruit or veggies and dip

9 months ago

judy

Veteran

Your post reminded me that I used to make these...they are really good and so easy: https://cupofjo.com/2014/04/21.....-pancakes/

Ah, interesting, there is another link in the above article about picky eaters too https://cupofjo.com/2012/06/04.....verything/

9 months ago

Joyce B

Veteran

I also find it hard to increase protein in food. I add Greek yogurt, Kefir, salmon but having the right amount is a struggle. Sometimes I add whey powder, so far I think it is safe.
Please be careful with protein powders as several have been found to contain contaminants, including heavy metals.
The reference below cites a study from 2018. I would prefer something more recent but that is what I found for now.

https://cleanlabelproject.org/.....-products/

https://www.consumerreports.or.....pplements/

9 months ago

Anonymous

I like whey protien powder more than others I've tried, but if I make a smoothie, I have to wash the blender- and I'm lazy

9 months ago

unfrumped

Veteran

Fairlife protein drinks. Lactose free, 30 G protein.And their milk, for not-sweet. Fairlife also makes high- protein ice cream but my usual grocers have stopped carrying it.

Eggs of course - doesn’t have to be breakfast—and egg whites added , or cooked alone.

9 months ago

Jonesy

Veteran

We are mostly vegetarian and my younger kid doesn't eat cheese, so cooking has been an adventure for us over the years. My rec: Tofu!!! It's high in protein and doesn't have much flavor on its own, so it can be tucked into lots of things, e.g., silken tofu can be added to a shake or malt or smoothie, firm tofu can be broken into a crumble and fried up with lots of spices and put into a flour tortilla like a burrito, and so on. I also second nut butters and cheese. And I would give beans another go, since there are so many varieties that can be treated different ways, like pureed in a soup. A child who is a picky eater is an extreme challenge, so I sympathize!

9 months ago

Helena

Veteran

Thank you all so much ... going to try many of these that are new/different to us (or tried long ago and maybe things have changed) ... have also found a few bars that seem to be acceptable, thank goodness!

It's protein specifically that was recommended by the doctor, for their particular situation (but extra calories never hurt this extremely active charge, so great suggestions there also).

Thank you all SO much xx

9 months ago

Sal

Veteran

I realised that I wasn't clear in my post - with the jelly you make it with one cup of hot water and one cup of greek yoghurt (or pureed cottage cheese). There are recipes on tik tok if you search.

And you may call it Jello not Jelly too!!

9 months ago

Peri

Veteran

I am allergic to milk protein so I struggle here also...so many recs for milk products above. I tried for months to find a vegan protein powder for smoothies that was tolerable and the best one I've found is Sun Warrior brand, Warrior Blend in Vanilla. Not that it is delicious, just that it is not awful! But...they are all sweetened with Stevia, which I hate, so my hack is a TBSP of pure cocoa powder. It doesn't add sugar, the chocolate taste covers the Stevia taste, and the Stevia is sweet enough that the cocoa powder isn't bitter. I add frozen blueberries, almond butter, hemp seeds and almond milk. Decently good.

I also love tofu so have her search Pinterest for "Crispy Sticky Tofu" for some good recipes.

9 months ago

Angie

(website)

Fashion Stylist

I'm with Peri. I LOVE fresh tofu. If peanut sauce is something your family will eat - make peanut tofu, or sweet soy sauce with Ketjap Manis tofu

9 months ago

Kate

Veteran

Try Skyr, which has more protein than yogurt. I'm also a big fan of kefir. Nuts are great, if your charge doesn't have a nut allergy, and I would investigate other beans besides black beans. Bean world is huge and delicious!

9 months ago

Aquamarine

Veteran

I’ve been using a lot of PB2 powder because I currently can’t eat fat. Great PB flavor if your child has an issue with PB butter texture but likes the flavor OK. There’s a version with added cocoa but I haven’t tried it.

I stir it into yogurt or skim milk and you can even bake with it, though I haven’t tried that yet. It’s easy to up the protein content because a serving size is only 2 tablespoons.

9 months ago

Bijou

Veteran

My son is going to the gym daily and has increased his protein intake beyond what he was getting from normal meals. He eats 40g of nuts each day as an after-school snack, drinks milo pro (which has 15g of protein per serve) mixed with milk and eats 50g of biltong (dried beef) as a post workout snack daily. He has also been more interested in eating cheese, drinking milk and eating eggs to make sure his protein intake meets his requirements. At the age of 15 he is very slim but has defined muscles.

9 months ago

kkards

Veteran

I don’t currently use protein powders but have recently been thinking/researching ideas of adding more protein to my diet. Along the way I’ve found a Canadian dietician who has easy to digest (pun intended) information. Anyway she has lots on info about protein powder.
https://www.abbeyskitchen.com/protein-powder/

9 months ago

Veteran

Is cereal OK? This has 20 g of protein per 1 cup serving.

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9 months ago

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