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How to get enough protein



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POPSECRET
SparkPoints: (44,015)
Fitness Minutes: (48,894)
Posts: 1,551
11/1/12 8:58 A

One of my favorite protein-filled recipes is Turkey Bean Chilli. I always make it up as I go, so I dont have any amounts or anything...but basically you brown some turkey breast (or beef/chicken/veggie crumbles), throw in a few cans of any bean you like (black, kidney, pinto..) some broth, a can of diced tomatoes, and some chili powder. Sometimes if I have veggies like corn, zuchinni or carrots, I'll throw them it, and also sometimes I'll add quinoa, which is a good source of protein itself!

This makes a ton of leftovers which you can share, freeze, or just eat at your next few meals. You can even transform it....serve it over pasta or a baked potato, make a quesadilla out of it, throw it in an omelette, make nachos out of it...etc!



NIRERIN
Posts: 11,809
11/1/12 8:24 A

hardboiling eggs is a really great way to go. you can eat them plain, with toast, make them in to egg salad, chop and toss in a green salad or have them with fruit, cheese or crackers.

i too am single and i find the best things that i can do for cooking and not getting bored or wasting foods are to buy frozen and cook less mixed foods. by cooking less mixed foods, i mean cooking up a half cup of rice tonight. i'll eat half of that with some cuban black beans i made, froze, and thawed. tomorrow i'll take that second half of the rice, mix it with broccoli, onions, peppers and cheese for a casserole. or i could serve the rice under stir fry. or mix it with veggies and an egg for fried rice. or i could use it for rice pudding for breakfast. the next day i might make a few servings of lentils. half i might take out for the next day and the other half i'd add all the last bits of veggies that i needed to use up from my fridge, curry powder and a little milk. i'd eat that plain or over a baked potato. the next day i'd toss the extra lentils in a pan to reheat, add some chili powder, cayenne and other taco seasoning type spices and have tacos for dinner. since i have tortillas, the next morning i might have breakfast burritos. or i could take the lentils and make magic loaf. or i could toss them in to a red sauce for pasta. or i could toss them into pasta primavera or alfredo. basically what i mean is to cook up a few day's worth of one item, then rotate how you use that item to get you variety, but not two week's worth of leftovers. the plainer you cook things, the easier it is to use up the leftovers.



HEALTHYJ29
SparkPoints: (3,246)
Fitness Minutes: (0)
Posts: 1,307
11/1/12 8:21 A

What about soymilk?
Veggie meats like boca burger
Tofu
If you enjoy cereal kashi makes some with higher protein




JENGOJENGO
SparkPoints: (9,626)
Fitness Minutes: (1,473)
Posts: 637
11/1/12 7:43 A

Cereal always leaves my hungry, probably b/c there is not enough protein. Don't be afraid to eat non traditional breakfast foods in the morning, like beans!



MFTAYLOR2
SparkPoints: (22,921)
Fitness Minutes: (44,478)
Posts: 309
11/1/12 5:55 A

Thanks for all the advice. It's not that I don't like meat but I just don't really bother with it. I was vegetarian for 2 years but I did have a lot of trouble eating enough protein and I missed a couple of meat products, such as chicken wings and bacon, mmmmmm. I think I will make a tuna salad for next week though. I do eat black beans which I love but not fond of other beans and have never cooked lentils in my life, although I love lentil soup. I also live alone and cook for 1 which sometimes ends up with me taking the easy way out and having something more quick and simple. I admit I am a cereal lover. I also find that in the mornings I find it hard to eat a lot of foods, I get nauseous, cereal is something I tend not to have trouble with, can't do eggs or oatmeal or thawed berries in the early morning, it's a texture thing I think. I should add that the milk I have in the morning is lactose free, I can only find the whole fat option of lactose free where I am living (in the desert, in the middle of nowhere, about 2 hrs from the city). Thanks again for the advice.



JENNILACEY
SparkPoints: (73,495)
Fitness Minutes: (59,341)
Posts: 2,488
10/31/12 8:16 A

I do eat meat and dairy, so that makes it a lot easier:

Greek yogurt or plain low fat yogurt
Low fat cheeses (cottage cheese)
Beans
Fish (and other seafood like shrimp)
Turkey
Chicken
Bread (I try to get a whole grain quinoa or flaxseed bread)
Eggs
Almonds
Peanut butter

You could try adding some flaxseed, quinoa, soybeans, lentils, legumes, tofu, tempah and egg whites. Maybe look for veggies that are higher in protein? I know you don't care for meat but what about tuna? I put mine in a wrap with apples, celery, egg and romaine lettuce and you can't even taste it.

Edited by: JENNILACEY at: 10/31/2012 (08:29)


NIRERIN
Posts: 11,809
10/30/12 4:44 P

this is what i would suggest from peeking at your tracker
- cereals are pretty crappy sources of protein. eating just about anything else could get you more protein for the same calorie buck. granted, i dislike most cereals as they don't fill me up, so my view may be skewed.
-eat a full serving of beans. that's about double what you had for dinner today and would have gotten you another 5 g protein.

erm. i'm going to interrupt with my "good source of protein or not" trick. take the number of calories and divide by the grams of protein in it. so your special k bars would be 90 cals/1 g protein = 90. it's kind of a meaningless number except that it tells you how many cals you need to eat to get a gram of protein in. you need at least one source under 30 cals/gram a day to get your protein in in any reasonable number of calories. when you see those numbers near 100, you need to eat fewer of those a day and replace with foods that are under 30.

my personal favorite is 100 g of potato, baked [just under 100 cals and 2 g protein] with a cup of broccoli [around 50 cals and 5 g protein depending on if you're using fresh or frozen] and a half ounce of cheese [about 50 cals and 2 g protein] for a total of about 200 cals and 9g protein. making a lentil vegetable curry and serving over a baked potato is another favorite. 1/4 cup of dry lentils has 70 cals and 9 g protein.
and back to your tracker.

-instead of the bars and cereals, try a half ounce of nuts or a half serving of nut butter. it will still run you about 90 cals, but you'll get 3 g protein instead of 1.
-instead of cereal for breakfast, try something on a whole grain bagel. half a bagel can run you about 105 cals with 5 g protein instead of 2 g from your cereal. you could add hummus or egg or both. heck, a 50 cal hummus with 1 g protein, a 70 cal egg with 6 g protein, and a 105 cal half bagel with 5 g protein will get you 225 cals and 12 g protein, which has barely any more calories, no lactose and more protein than your cereal and milk combo.
-if breakfast really trips you up, have dinner leftovers for breakfast. it's quick, easy and tends to be a little higher protein than "traditional" breakfast foods.




SEALIONGIRL
Posts: 300
10/30/12 4:21 P

Eggs, cottage cheese, and black beans are my personal favorites. I really like making black bean omelettes or mixing black beans into my cottage cheese. YUM!



MOLLZ007
SparkPoints: (4,132)
Fitness Minutes: (715)
Posts: 437
10/30/12 4:09 P

My favorite way to get protein is eggs. I love eggs! I am also not a huge meat eater. If I am low on my protein for the day I also like to have a few spoonfuls of PB or a string cheese. emoticon



MPLANE37
SparkPoints: (65,036)
Fitness Minutes: (35,097)
Posts: 2,166
10/30/12 4:08 P

For protein, I rely primarily on:
- skim plain yogurt
- low fat cheddar
- eggs
- several types of beans
- several types of lentils
- fish
- chicken



GRANDMABABA
SparkPoints: (122,907)
Fitness Minutes: (106,042)
Posts: 6,114
10/30/12 2:20 P

I also tend to eat too little protein. Greek yogurt has helped me some.



STEPHEN_NANNY
SparkPoints: (10,496)
Fitness Minutes: (16,232)
Posts: 385
10/30/12 1:49 P

fish fish fish...here are the numbers for a 150g cod fillet:

cals: 155
carbs: 0g
fat: 1g
protein: 32g





LUCKYNUMBER23
SparkPoints: (9,881)
Fitness Minutes: (11,562)
Posts: 411
10/30/12 1:36 P

Beans, brown rice, meat, egg, cheese, protein bar. Some people use the protein powder to make pancakes and cakes.



HARTINGL52
SparkPoints: (89,131)
Fitness Minutes: (111,567)
Posts: 2,247
10/30/12 1:25 P

I eat yogurt which has protein and peanut butter on toast which has protein. This has helped me.



JENMC14
Posts: 2,707
10/30/12 1:23 P

Add some egg whites to breakfast. They pack a protein punch for very few calories. Don't be afraid of whole eggs, though. You can also add in seafood, another good protein source. THings like shrimp and white fish are pretty low in calories, too. Look into which veggies pack the most protein and make those your go-to veggies. If you eat grains, go for protein higer ones like quinoa. Add some flax seed to your oatmeal.

Something that I've recently started doing that is really yummy is to make my oatmeal on the stove. I use almond milk (you could use skim to get in extra protein) and do a ratio of 1 part oats to 2 parts liquid. Add in a bit of sweetener if desired and some fruit or whatever. I've been partial to bananas and pumpkin lately with some cinnamon. Once it's cooked and fairly creamy, beat in 2-3 egg whites, over low heat. Beat them into the oatmeal reall well, and the results is a thick, creamy, custardy bowl of deliciousness.

Is it meat in general you don'tlike, or the taste? There's some great "fake meats" out there. I like Morning Star Farms starter crumbles and their maple sausage patties. Oatmeal can be really tasty done savory with some sausage mixed in. Add some syrup for a bit of sweetness.



YOJULEZ
SparkPoints: (15,605)
Fitness Minutes: (120)
Posts: 2,171
10/30/12 1:11 P

To be honest, I eat a lot of meat :) Not a lot of red meat, but lots of chicken and pork, due to the cost of red meat. You can go to my sparkpage and check out my trackers if you want to see what I eat on a daily basis. I try to hit 100 a day, but don't always get there. Yesterday I got like 150 because I did have red meat, which is unusual to me. I also made a little cheesecake dessert that had 5 grams of protein... I find little things like that throughout the day to supplement my actual meals. I generally don't exceed my fat ranges, although it does happen. It doesn't concern me too much though, if my other numbers look good.



MFTAYLOR2
SparkPoints: (22,921)
Fitness Minutes: (44,478)
Posts: 309
10/30/12 1:03 P

Just wondering what people are eating to reach their protein amounts. I am not a big meat eater and generally reach all my limits except for protein. For example, tonight's dinner was veggies, beans and rice with a little cheese and I had peanut butter for a snack. Breakfast and lunch were cereal or oatmeal and fruit. I also had an egg for a snack. If I don't eat a lot of meat I find other foods that are high in protein (nuts, peanut butter, cheese) are also high in calories and/or fat and I don't want to go over in these areas. I also don't eat a lot of dairy products due to lactose intolerance. Any suggestions would be greatly appreciated. I just finished day 3 and things are going very well, I want to stay on track.

Edited by: MFTAYLOR2 at: 10/30/2012 (13:04)


 
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