How can I intake more protein and more calories without eating a huge amount of food throughout the day, all day long? It's almost impossible for me to get in 3 meals a day, and small snacking all day isn't possible either. So what are some ways I can get in extra protein without heavy shakes/smoothies? Or some meals/snacks that have a lot of protein and/or calories in them, but aren't a huge amount of food (if that makes sense)! Thanks for the help in advance!

Protein Bars or a shake?

@swimbikerun yeah I eat protein bars but shakes are difficult for me bc I can't drink a big amount of liquid. I know, I know I'm difficult ? I really like the protein shots, but bariatricpal has been out of stock of them for quite awhile now unfortunately! But other than those things, I just didn't know what types of foods or meals there are that are rich on protein and/or calories but aren't a huge amount of food! Thank you for replying tho I appreciate it ?

Maybe, if you are not already, make your own shakes? That is what I do most weekends - cup of coffee chilled down, scoop of a flavoured protein powder (vanilla or salted caramel are my favs) and then some milk and shake it up over ice.

I also bought sachets of powdered protein coffee that I keep in the office for just mixing with water. Bought it on Bariatric Pal and its nice.

I have the same question and can never get a good answer. I don't mind the shakes I just can't always remember or have the time to stop and do it. I don't even need a bunch of calories just the protein.

There is no magic bullet here.

In terms of protein density, you're just not going to beat whey or soy protein isolate. If you don't like them as shakes, you might try mixing with less water or milk into protein pudding? It may take some experimentation to find one you like the taste of that way. I've never tried them, but bariatric pal does sell some that are prepackaged and designed specifically for making pudding.

If you want to go the whole food route, eggs and chicken breast probably come in next in terms of protein density.

12 hours ago, Hjtkah said:

How can I intake more Protein and more calories without eating a huge amount of food throughout the day, all day long? It's almost impossible for me to get in 3 meals a day, and small snacking all day isn't possible either. So what are some ways I can get in extra protein without heavy shakes/smoothies? Or some meals/snacks that have a lot of protein and/or calories in them, but aren't a huge amount of food (if that makes sense)! Thanks for the help in advance!

I added a high quality whey protein powder to most everything I consumed and I mean everything.. My coffee, my soup, my flavored drinks (crystal lite) etc.

Edited March 26, 20251 yr by BlondePatriotInCDA

may not be a popular answer, but if you are looking for a high protein, high calorie, low density food, chicharron (aka pork rinds or cracklins) was my go to back in the day when i had very low stomach capacity and was trying to stop weight loss. worked like a charm.

mind you they are also very high in fat (and depending which brand or how you make them, are also high in soduim) so keep that in mind.

I don’t like shakes. In fact I never had another one after the initial liquid stage. But you might find it easier to treat your shake as a drink with a protein bonus and not a meal or a snack as it can count towards your fluid intake. Dilute it a little more so it’s not as thick & heavy then just sip it throughout the day like you would water until you’ve finished it.

Boost up the protein content of other drinks by adding flavoured or unflavoured protein powder to coffee, soup, porridge, yoghurt, etc.

Find a good high protein yoghurt. That’s what I ate to boost my protein.

Or you could try protein water. Lots of flavours available.

I had pork scratchings/crackling a couple of times. Handy when travelling. Found a low salt one but it wasn’t worth it - no flavour. Need that salt. Keep to the recommended portion size though cause they can be very morish. Yum!

Deli meats, lightly cooked fish, smoked fish, prawns, tuna, softly scrambled eggs, sashimi and cheese were my go to things. As you can see I craved the salty side.

At the end of the day I would finish with a protein yogurt or protein pudding and a latte or a glass of milk, plain or made into a protein milkshake made with PB2 powder and banana

I lean into almonds, walnuts, and tender beef jerky but I used PN2 powder and hard boiled eggs too. I like the less heavy shakes in the morning with my coffee still. Just keep trying. Self care is health care!

My snack go to is cottage cheese. But for snacks I tend to go with cheese, Greek yogurt and nuts to try to get my protein in.

I try to build in my habits with Protein so I don’t have to think about it. I use the bariatric hot chocolate in my coffee every morning that’s 15 g of protein. I like 5% Faye yogurt. I do like Protein Shakes. costco has chicken breast strips already prepared for you in 3 1/2 ounce servings for like 15 bucks, those are great go to snack where you don’t have to think much about it. It’s like 24 g of protein 140 cal. Premier Protein makes a three pancake pack with 15 g of protein. That’s another easy Breakfast grab with the hot chocolate in my coffee, which is delicious and pancakes. If I try to feed my kid that I’ll at least get one that’s 5 g of protein. Often times I end up eating all three. Also from Costco Amy Lou brand makes a chicken sausage for breakfast. I like to microwave that real quick six links I think 260 cal 24 g of protein. I will not get my protein if I have to rely on myself cooking it, I know that soI’m always on the lookout for a good clean quality of protein source with minimal calories and good taste.

On 03/25/2025 at 10:09, Hjtkah said:

@swimbikerun yeah I eat Protein Bars but shakes are difficult for me bc I can't drink a big amount of liquid. I know, I know I'm difficult ? I really like the Protein Shots, but bariatricpal has been out of stock of them for quite awhile now unfortunately! But other than those things, I just didn't know what types of foods or meals there are that are rich on Protein and/or calories but aren't a huge amount of food! Thank you for replying tho I appreciate it ?

Cottage cheese 1 c is 30 (mix with with a savory protein powder for more), tofu is 1.5 cups for 30g, Greek yogurt is very different per brand but around 1.5c and will easily take on protein powder for flavor. Salmon and tuna are about 1/2 c per 25 but adding protein is harder. 5 eggs is 30. So for low volume boost… cottage cheese or Greek yogurt with the highest protein with a powdered protein mix in would likely be best. Using Seeq or another water flavoring protein powder is also great. Just remember don’t cook or dump your powder into hot stuff or it’ll separate and get grainy. Hall a cup Greek yogurt with a protein powder scoop is 40g of protein and is kinda awesome 20g per 1/4 cup for those with tiny tummies. Like a small planned snack or meal to bump you into the .8-1.2 g/kg of protein many shoot for with diet or lifting to save their own bodies’ protein from getting chewed on. I find only 60g or protein is needed to reduce/suppress my hunger though. Caution with using protein powder with cooking… it can separate as it heats and 2 often the fake sugars it’s packaged with are not allowed to be heated as they change to not so great chemicals. I need to look up which. I forget. But there are protein peanut butter bars, tofu pies etc if you want alternative solids. Pinterest has a bunch