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ONLINEASLLOU SparkPoints: (46,942)
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4/30/13 8:19 P

I eat in the 1200 - 1400 range and don't have much trouble getting enough proteing. I eat eggs -- and add egg whites to increase the protein without increasing the calories or fats significantly (1 whole egg + 1 egg white, for example.)

I also eat low-fat cottege cheese a lot. That has lots of protein for the calories. Tuna is another big one for me -- very low calories for the protein. Plain chicken breast is another food with a lot of protein while being low calorie and low fat.

BUNNYKICKS Posts: 2,299
4/30/13 12:31 P

getting enough protein on 1200 calories of mostly-not-meat is a real challenge! I struggle with this.

How about fish? Canned tuna? Low calorie/lean protein source...

Cheese (in moderation because it is so calorie-dense)

What I do is try and make sure I have some sort of protein at every meal. I eat a lot of eggs. I eat a lot of yogurt. I top my salads with beans or cheese or sliced meat (or all of the above).

It is challenging for sure! I really have to pay attention! But like you, I am not interested in "protein powders" - though I might consider chia or flax or wheat germ....



ANNAFRECKER SparkPoints: (4,723)
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Posts: 193
4/30/13 12:06 P

greek yoghurt, nonfat milk, egg whites, make sure your evening meal is loaded with protein if that is your only time to eat meat. I am eating arount 120-130 g protein a day with around 1500 calories, sometimes more. Each meal and snack I eat have at least 10 g protein and that really helps keep my blood sugar where it should be. Pairing complex carbs with protein also keeps me full so that I can eat a little less, especially since I workout A LOT! Protein is so important for keeping your muscle mass and your immune system strong and your blood sugar levels stable. You don't need 120 g like me but make sure you definitely get enough throughout the day. Good luck!

AFCANTRELL SparkPoints: (23,475)
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4/30/13 12:02 P

Oh, and some brands/types of beans you can buy "no salt added" or "reduced sodium" in the cans

AFCANTRELL SparkPoints: (23,475)
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Posts: 797
4/30/13 12:01 P

yogurt, eggs, beans

organic greek yogurt has the most protein.. look at the labels and compare.

mixing egg whites in with whole eggs adds protein, but lessens total fat consumed.


EATENBYSHARKS SparkPoints: (1,523)
Fitness Minutes: (1,612)
Posts: 5
4/30/13 11:56 A

I try to get close to 1200 but I usually over. It is between 1200 and 1500. Do you know what beans are best for protein? I usually get canned black beans but then are kind of high in sodium and every time I try to make them from dried beans, it never turns out.

SUSAN_FOSTER Posts: 1,228
4/30/13 11:42 A

Beans are a great protein source. Tofu. Tempeh.

But I also would like to point out that sticking strictly to 1200 might not be reasonable. What is your range? Sometimes you will eat more, sometimes you will eat less.

INDYTRACKMOM Posts: 839
4/30/13 11:29 A

Add an egg or egg whites to a meal, add hard boil eggs for pairing with salads or as a midday snack, add cheese or use Quinoa. Quinoa can be added to stir fry veggies, eaten like rice, Quinoa is a whole protein

EATENBYSHARKS SparkPoints: (1,523)
Fitness Minutes: (1,612)
Posts: 5
4/30/13 11:23 A

I usually eat peanut butter in the morning. I only eat meat once a day, at dinner.
Everything else is basically fruit and veggies.
How do I keep my 1200 calorie diet but get enough protein?
I don't know how much protein powder costs, but at this point, I can't buy any.

Any ideas of how to add protein to my diet with little calories?

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