If you aren't vegetarian, then two of the best options are: - cold water fish (high in omega 3s, too), especially sardines (less fear of mercury poisoning than with tuna, packaged in a variety of 'flavors') -- portable in tins - eggs (a variety of warm preparations at home; can be boiled and taken as lunch to work) -- portable as boiled
Also: - dried edamame (in addition to or instead of nuts) ... ~14g of protein per 30g serving -- portable in a ziplock bag - soy milk (~7g of protein per 1-cup serving) -- can be portable in single-serving packages
For cooking at home: - all legumes, but: - lentils are high in protein and fiber, low in other carbs and low in fat, and they cook quickly - pair lentils or beans with whole-grain grains, such as wheat berries for complete proteins, or use quinoa or amaranth -- portable when cooked into cold salads and put in to-go containers - yeah, you need a lot of spinach or the like to get a lot of protein, but calorie-for-calorie leafy greens are a great source, one of the best. Just don't eat them raw, when they're bulky; steam them and reduce their volume. Then you can find yourself easily eating a 150g (raw) serving as a side at lunch or dinner
If it's a dairy allergy, then no dairy can be had -- and I grew up allergic to dairy --, but if it's lactose intolerance, cultured dairy can often be consumed, and a lot of cheeses and yogurt (especially Greek yogurt) agree with those who are lactose intolerant (but not all).
to everyone! These are some great ideas, many of which I've never heard of before or just plain forgot. Keep 'em comin...
Fitness Minutes: (49,255)
1,309 1/25/13 3:23 P
Hard boiled eggs can work on the go. I boil up a dozen or so and keep them in the fridge and grab them a couple at a time as needed. They can go a few hours without refrigeration (as long as they get eaten that day), especially if you leave the shell on until you're ready to eat them -- though it's probably better to put them in an insulated bag with a cold pack.
Eggs in general can be a pretty good source of cheap(ish) dairy-free protein. We usually do an egg-based dinner or two per week. (Frittata, quiche, or sometimes just scrambled eggs with maybe some ham and/or cheese and veggies thrown in.)
Someone down thread mentioned protein powder -- that's a good one too. Get yourself a portable shaker bottle, and a water source and you're all set!
Fitness Minutes: (5,730)
2,196 1/25/13 2:09 P
Broccoli, kale and spinach have protein, but you certainly would need to eat quite a bit to meet your daily needs. One serving of broccoli or kale have 2 grams, while spinach has 1 gram per serving. I know I'm not eating 30 servings of kale a day and that only brings you to 60 grams.
I would go for nuts and seeds. Nut butters are good choices, but read labels to make sure nuts are the only ingredient and it doesn't contain added fats or sugars. Eggs are an excellent and cheap source. I eat one whole egg with a few whites and lots of veggies, Very filling. Beans can be added to a ton of dishes, just be sure to rinse well if you use canned. And if you don't have any issues, I like soy and vegetable protein. Not eating meat can be a real money savor if you don't opt for expensive commercial and over-processed substitutes.
Chia seeds! You can add them to oatmeal/juice/smoothies/salad... just about anything. One oz. of chia seeds contains 4.4 g of protein. Chia seeds contain all nine amino acids in proper ratios to form a complete protein
Fitness Minutes: (5,730)
2,196 1/25/13 12:36 P
I like canned tuna and salmon; the packets cost a little more. I find the cans more convenient most of the time. I keep a mini canopener and plastic fork in my bag.
Fitness Minutes: (41,738)
523 1/25/13 12:33 P
I've found that protein powder is actually pretty amazingly cheap compared to actual meats. It's not for everybody... but I like it. I get mine pretty cheap from the Vitamin Shoppe- I get the TwinLab 100% Whey in the 5 lbs (the chocolate kind actually tastes really good). It ends up being ~65 CENTS per serving, which has 25 g of protein in it. It's really lean. I know whey comes from dairy, but I don't think it has lactose or casein in it (lactose is the sugar and casein is a protein- most people I know with dairy intolerance can't have either one, but I've never met somebody with a whey intolerance). Either way, two scoops would be all the extra protein you would need, and that's only about $1.25. You would need to either get a blender bottle ($7-$10, but they last a long time) or just use a blender machine because it is hard to stir in all of the powder and you end up with some chunks, but I find it is ultimately worth it (I'm a college student with limited funds because I refuse to take out loans during undergrad, and I found this to be the mots cost-efficient way to get protein)
Peanut butter. It is cheap and does not need refrigeration.
Fitness Minutes: (120)
2,171 1/25/13 11:50 A
Beef jerky is probably the #1 non-dairy protein-getter. It's a bit high in sodium but even a small amount gives a lot of protein. 1oz is usually 80-100 calories and will have around 10g of protein (depends on the brand, but most are in that range). It's the ultimate "on the go" snack too since it doesn't have to be refrigerated and lasts for months.
Another one is nuts, but you have to be careful not to eat too much since they're pretty calorie dense.
I'm dairy-intolerant and am having a lot of trouble getting my protein for the day. Our income is very limited, so I can't afford a lot of meat. And I'm on the go all the time, often without access to a fridge. Any ideas, SparkFriends?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.