I love carbs. I love them so much! But as I’ve gotten older (and done more research), I realize that I have allowed carbs to crowd out my protein consumption. And getting enough protein as a pescatarian can be a challenge. Here’s how I’m trying to conquer those challenges!
Set a target for protein consumption each day
There are several ways to set a target for your protein consumption. I am not qualified to tell you what to do, but here’s the info I considered when setting my goal. Here’s some guidance- ranked from low recommended amounts to high. And I’ve provided the actual number of grams/day for a hypothetical 165lb adult (75kg) with 65% lean body mass.
- 0.8 grams per kilogram of body weight (US Dietary Guidelines) = 60 grams
- 1.16 grams per pound of lean body mass (Carbon macro tracking app) =124 grams (* of course you need to have a good idea of what your lean body mass % is)
- 2 grams per kilogram of body weight (Peter Attia) = 150 grams
That’s a pretty big range. And here’s my advice- take it slow on getting more protein. If you are like me, and going from the lower end to targeting the higher, it’s hard to double my protein in a few days. Start slow and give yourself some slack.
Prioritize foods that are high in protein per calorie
So I came up with a list of foods that I eat a lot already and took a look at the protein per calorie of each. And thank goodness, I am a pescatarian! The top items are tuna and halibut; it’s hard to get enough protein as a vegetarian.
| item | protein | calories | protein/calories |
| tuna (1 can) | 23 | 100 | 0.23 |
| halibut (3 oz) 85 g | 19 | 94 | 0.20 |
| whey protein (1/4 c) | 14 | 70 | 0.20 |
| cottage cheese (1/2 c) | 15 | 90 | 0.17 |
| yogurt (non fat, greek, 1 container) | 15 | 90 | 0.17 |
| TJs non fat greek yogurt (3/4 c) 170g | 17 | 110 | 0.15 |
| skim milk (1 c) | 8 | 83 | 0.10 |
| kefir (1 c) | 8 | 90 | 0.09 |
| large egg | 6 | 70 | 0.09 |
| beans, cooked, pinto (1 c) | 15 | 245 | 0.06 |
| cheddar cheese (1 oz) | 6.5 | 114 | 0.06 |
| peanut butter (1 tbsp) | 4.5 | 104 | 0.04 |
| cheese pizza (1 slice) | 12 | 300 | 0.04 |
| oatmeal (1 c) | 6 | 166 | 0.04 |
| Almonds 1oz | 5 | 150 | 0.03 |
| peanut granola (1/4 c) | 3 | 130 | 0.02 |
| walnuts (1 oz) | 4 | 186 | 0.02 |
The “sad” thing about this list is how many things I’ve been considering “high protein” like nuts and beans, that really can’t beat dairy and animal-based sources.
And of course you have to consider what you’ll eat and what you like. There’s no point in learning how much protein is in kefir if you can’t stand it!
Stock up on the basics so you don’t have to think too much
When I looked at the list I came up with, I realized that I needed to go shopping. Here’s what I try to stock in the house at all times.
- Skim milk
- Non fat cottage cheese
- Low fat kefir
- Non fat greek yogurt
- Bob’s Red Mill Whey Protein powder
- Cans of tuna in water
- Hard boiled eggs
- Eggs
- Frozen shrimp
- Frozen halibut (I bought some cod- so much cheaper! But I am NOT a fan)
A few things have been deprioritized for me- all those beans I used to eat. Telling myself that ice cream and cheese are good sources of protein 🙂 I’ll still eat all of them, but I have to recognize that they aren’t the most calorie efficient choices.
Figure out a few standard meals and rotate
I get into trouble when I don’t plan ahead. I get hungry- it’s lunch time!-and I’m hunting in the fridge for something to eat. Best to have some standard meals that I can just pull out and eat, quickly.
For me, these include yogurt and fruit, oatmeal with milk, eggs! (lots of eggs!) A can of tuna with a bit of mayo plus a veg. A smoothie with protein powder. These have been my go-tos over the past few weeks.
Getting enough protein as a pescatarian (more like a vegetarian/reluctant pescatarian) is not easy. But with some planning and shopping, so far it’s going pretty well.
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