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How can I add extra protein?

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Posts: 713
8/20/12 2:51 P

Snacking on nuts or adding them to salads is a great way to pump up the protein!

I also find that cream of wheat and oatmeal are great options to add protein without adding as much fat!

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Posts: 32
8/20/12 2:04 P

I eat 3 oz of chicken breast sometimes for a snack = 20 g of prot, beef jerky is 14 g, and greek yogurt is 12 g.

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Posts: 551
8/19/12 8:25 P


Try Brussels Sprouts paired with a Whole Grain you'll end up with a complete protein.

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Posts: 16
8/19/12 7:14 P

I am having the same problem BIGSKYCHERIE! I am within my target area on everything except protein. I am glad I read this. My husband has to be careful with protein so I am not using much meat in my menus but will add beans and a little more chicken also. I already buy whole wheat bread and love it. I really love dried beans also. Substituting yogurt for some of the rice will be something I can do also. Going to give it a try!

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Posts: 1,053
8/19/12 6:43 P

Meat. Its hard to be short on protein if you have meat with two meals a day.

Grilled chicken breast is a "dieters" best friend. No better or leaner source of natural protein than that. I eat 6-10 oz a day usually haha.

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Posts: 37
8/19/12 3:49 P

Use lots of beans!

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8/19/12 3:08 P

Greek yogurt and 1% cottage cheese
Chicken breast
Fat free cheese (actually not bad when melted)
Skim milk

Posts: 1,971
8/19/12 2:00 P

Nonfat or low fat cottage cheese is a good way to bump up protein. 14 grams of protein in half a cup @100 calories for the 2% fat cottage cheese.

Swapping out some of your rice, bread, pasta or potatoes for beans instead will also add low fat protein.

Posts: 2,085
8/19/12 1:49 P

Are you eating any meat at all? Beef, pork, chicken, fish? They would be good sources of protein as well as lots of other foods, like eggs, almonds, etc; I'd google it. You could also look at protein powders.

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Posts: 638
8/19/12 1:28 P

Have you been told by a doctor, specifically, to cut fat? Most of what we were taught about fat in the 80s and 90s turns out be be untrue and not supported by science. You will find that what science considers to be 'healthy' eating is not a general reduction of fat, rather a reduction of saturated fats (but not a total elimination of saturated fats). Yes, cheese is on the saturated fat side so if you are watching your saturated fat intake, that isn't your answer, but I just wanted to make sure you aren't avoiding ALL fat, especially when unsaturated fats are an important part of a healthy diet.

And, on that note: coldwater fish! Tuna, Salmon, etc etc. High in protein, low in saturated fat :)

Edited by: RADIOTIKSPARK1 at: 8/19/2012 (13:29)

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8/19/12 3:49 A

Greek Yogurt. Tuna. Beans. Skinless chicken.

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Posts: 856
8/19/12 3:46 A

I'm adjusting to solid food after completing 12 weeks of Optifast liquid diet plan. I'm able to stay within my calorie range just fine, and my fats, carbs and fiber are also within range. But I seem to fall just a bit short on the protein almost every day. Is there something I can eat other than a slice of cheese (I don't really need that extra fat) to bump my protein up just a bit? I'm already using 100% whole wheat bread and pasta and brown rice. I need to know what else there is that's a good source of protein. Thanks ahead of time.

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