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HIGH PROTEIN without red meat or protein powders



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DONUTGRL
SparkPoints: (125)
Fitness Minutes: (60)
Posts: 1
7/17/13 9:25 P

Lots of good suggestions here for higher protein intake. It's an area that I struggle with constantly. Besides the heavy metal worries in fish, I'm a little hesitant when it comes to soy unless the package is marked non-GMO and organic, Still doing my research on organic foods and genetically modified seeds. Scary stuff.



MEGHAN1984
SparkPoints: (33)
Fitness Minutes: (0)
Posts: 11
7/13/13 4:24 P

Egg whites of course. I buy big bags of frozen salmon too -- kinda expensive though. Halo Top ice cream is like my favorite thing in the world and it's high protein too.



ANARIE
Posts: 12,406
7/12/13 4:05 P

Your profile mentions that you've had some health problems. Is your doctor in on the protein discussion? Eating a lot of protein could be problematic with certain health issues, and the source of the protein might be an issue as well. For example, there's doubt about using soy after certain hormone-sensitive illnesses, and while the levels of metals in fish are safe for most people, they might be harmful while you're recovering. Your doctor might not want you to pile on the soy burgers just to up your protein beyond the levels you really need. A hundred grams is a LOT if you're not a body-builder.

As others have said, don't cut the fat too low, especially if you're recovering from a neurological issue. A little fat helps nerves. So if you're going to have an omelet, instead of 6 eggs whites, maybe have 4 whites and one whole egg. Sneak in a little peanut butter here and there; it's not very high in protein but it has healthy fats that help you stay full.

Also, if your objection to red meat is about the fat, not about the animals, you might take a second look at lean pork. Pork loin has no more fat than turkey breast, and it's particularly high in B vitamins.

Also, legumes don't necessarily have to be served together with grains to "make a complete protein." They believed that back in like the 1960s and 70s because people who only had access to one source of plant protein did develop deficiencies that could be cured by adding a complementary protein source. Now, though, we know that the body can synthesize complete proteins as long as you give it all the parts within the same day or so. Since you're going to be eating at least some complete proteins (milk, eggs, fish, etc), it's not a big deal. That's an old wives' tale we don't have to worry about anymore.



YOJULEZ
SparkPoints: (15,605)
Fitness Minutes: (120)
Posts: 2,171
7/12/13 3:49 P

I don't eat too much red meat (because of cost), but I often hit 100 grams of protein a day. Both lunches and dinners have decent portions (usually 5-6oz) of chicken or lean pork. Sometimes I do ground turkey, but ground meats don't have as much protein per oz as "solid" meat does.

Just as an example, here's what I had for dinner last night, and lunch for today. pinchofyum.com/hoisin-pork-with-rice-noodl
es
I swapped out the pork for chicken tenderloins (cut into smaller pieces, only did the swap because I had chicken but not pork, pork is fine too), and used 2oz per serving of udon noodles instead of rice noodles. I also did not use the peanut butter and reduced the oil to 2tbsp. Each serving was 5oz of chicken, and I had it making 4 pretty large servings. This made for a meal that was 473 calories and 34 grams of protein. If you use the rice noodles as written the calories go down quite a bit.

Another meal I had earlier this week was Tandoori chicken kebabs, 3/4 cup of whole wheat couscous, and grilled zucchini. www.budgetbytes.com/2011/02/tandoori-chick
en-kebabs/
This entire meal was 450 calories and 48 grams of protein. I used 16oz of chicken for the 3 servings, so a little over 5oz per serving. The couscous also provided 5 grams of protein.

Edited by: YOJULEZ at: 7/12/2013 (15:52)


PEGIGGLE
SparkPoints: (11,160)
Fitness Minutes: (2,114)
Posts: 70
7/12/13 2:22 P

Thank you so much for all your helpful suggestions! You are all amazing.



JMOUSE99
SparkPoints: (101,567)
Fitness Minutes: (64,359)
Posts: 4,385
7/12/13 2:07 P

Nuts and beans



FIERYGRACE
SparkPoints: (4,477)
Fitness Minutes: (1,140)
Posts: 74
7/12/13 1:48 P

Protein is hard for me to get in each day too, so I understand. I've found Eggbeaters to be a good source, as well as string cheese for snacking, chicken and shrimp for meals, and Joseph's pita wraps to have helped a lot. I use the wraps a lot because I can put eggs and cheese in them for an quick meal, or turkey and cheese; both provide about 25 units of protein per serving.

I also like tuna salad on the wraps I mentioned above. :)



RUSSELL_40
Posts: 16,826
7/12/13 10:45 A

1) fish
2) chicken
3) duck
4) eggs?
5) beans
6) cheese
7) pork

I think you are aiming for 100 g of protein, and to get there you will probably need to eat some of these, along with the other foods suggested. They are high protein, and you can find lower fat portions, if that is what you wish. I tend to really like meat and veggies dishes. You could have 4-6 ozs of lean chicken breast, with some olive oil, and add in a bunch of vegetables to make a stir fry.. mushrooms, tomatoes, onion etc. Whatever your favorite vegetables are. You can also add pasta, or rice if you want to.

I prefer to eat red meat, and not pork, but any portion of meat will do, and along with a HB egg, or 2 ozs of cheese for a snack, will add a lot of protein to your diet quickly. I would also check out the beans. They are loaded.

Edited by: RUSSELL_40 at: 7/12/2013 (10:45)


IAMLOVEDBYYOU
Posts: 369
7/12/13 10:35 A

Let's see. I'm a vegetarian so I play this game often.

I have found that of the foods that I like an enjoy and can easily acquire, spinach and egg whites are the two foods that have the best protein/calorie ratio.

6 scrambled egg whites has over 20 grams of protein and only 100 calories.
10 oz of spinach (base for a large salad) has 8 grams of protein for 66 calories.
10 oz of spinach can be pureed down to 1 cup or chopped and cooked down to about 1.5 cups.

I eat spinach puree soups, asian/indian spinach dishes, and giant spinach based salads.




SONICB
Posts: 4,225
7/12/13 9:11 A

I don't eat anywhere near 100 g of protein in a day, but on days I am craving protein because everything else has been carb-heavy, I will eat tofu or snack on edamame.



KKKAREN
SparkPoints: (212,027)
Fitness Minutes: (87,276)
Posts: 11,597
7/12/13 8:50 A

ff milk



LEC358
SparkPoints: (9,242)
Fitness Minutes: (6,555)
Posts: 2,108
7/12/13 7:41 A

Quinoa also has a ton of protein.



SLIMMERKIWI
SparkPoints: (128,228)
Fitness Minutes: (32,621)
Posts: 21,435
7/12/13 6:23 A

Below are some good protein-containing foods:
Skinless Chicken
Fish (fresh/canned/frozen)
Pork
Greek Yoghurt
Cannelloni Bean/Baked Beans/Kidney Beans
Lentils
Egg - especially the egg white
Peas
Dried Split Peas

Below is a link for meat-free sources:
www.sparkpeople.com/resource/nutrition_art
icles.asp?id=158


Protein isn't the only food that helps with satiety - fats do too, so make sure you are getting enough fats. Also, whole-grain carbs help and are beneficial in a number of other ways. It might be that if you consume processed carbs (white flours/bread/sugar) and white bread/rice, then swapping to whole-grain breads and brown rice/pasta will help a lot, as does eating plenty of fibre-containing fruits and veges.

Good luck,
Kris



GDBEAR65
SparkPoints: (2,095)
Fitness Minutes: (0)
Posts: 574
7/12/13 5:58 A

Tuna has 27g of protein per gram of fat. Pork tenderloin is also an excellent choice and don't forget about turkey breast. Egg whites are actually the best natural source of protein - very high bioavailability - it is considered a perfect protein. We buy them from Costco - 3 x 500ml cartons are $4.69 in Canada. For a complete source of protein, legumes / beans should be paired with rice.



AUGUSTREADY
SparkPoints: (1,560)
Fitness Minutes: (2,878)
Posts: 86
7/12/13 4:59 A

Hi there - are you happy eating chicken and fish?

If so, lean chicken meat is the best quality protein you can get from fresh food.

Fish is also good, as are legumes and eggs.

So as an example - poached eggs for breakfast, grilled chicken salad for lunch and either baked fish or vegetable daal for dinner...if you did this, you would be getting more protein than you really need for one day.

Just make sure you are eating lots of fresh vege's with a bit of rice, potatoes or bread with the protein to ensure you have a balanced diet...

Hope that helps a bit!



PEGIGGLE
SparkPoints: (11,160)
Fitness Minutes: (2,114)
Posts: 70
7/12/13 2:39 A

Help! I'm trying to improve my satiety, encourage my weight loss and decrease my cravings by eating toward the upper end of my protein 'allowance' every day. I'm aiming for at least 100 units (can't recall what those units are just now and want to send out this SOS before I lose my nerve) a day - but I am really struggling. Any ideas? Sample menus, maybe? Thanks, guys.



 
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