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MNEWMAN66 SparkPoints: (767)
Fitness Minutes: (292)
Posts: 1
1/27/13 8:59 A

starkist light tuna in water 3 oz can has 18g of protein excellent for snack or lunch but has 250 mg of sodium
also individual jiff to go creamy peanut butter has 9 grams of protein but 250 calories and 190 mg of sodium
I usually eat these items for snack or a lunch item its quick just open and eat great when you just don't have the time to cook and you need to get the protein

JKW1957 Posts: 170
1/27/13 8:41 A

When I want low calorie protein I eat fish. I used to think I could only eat fish fried, but I have learned to like it broiled or baked. One low fat snack I like is the fake lobster or crab. I also eat egg whites for breakfast.

JEP923 SparkPoints: (21,377)
Fitness Minutes: (24,530)
Posts: 565
1/26/13 9:43 P

I had to work on upping my protein intake when I started this process too. Dried edamame and pumpkin seeds are my go-to snacks now, and I also started making my morning oatmeal with soy milk and ground flax seeds. I agree with all of SPKRAUSE's suggestions as well. Broccoli and spinach are good choices, and tofu and tempeh are both great prepared right. Most people who aren't vegetarians and vegans have not heard of nutritional yeast, but you can sprinkle it over noodles or rice for a low-calorie protein boost.

SPORTYLAWGIRL SparkPoints: (8,473)
Fitness Minutes: (11,988)
Posts: 142
1/26/13 4:12 P

Im vegetarian and also struggle with getting enough protein. The hardest part is finding protein foods that aren't also high in fat. Greek yogurt is my go to.

JILLO137 SparkPoints: (8,170)
Fitness Minutes: (5,092)
Posts: 149
1/26/13 1:39 P

I just love SP, you can get so many helpful tips from other users!! I already started my day pretty well with an egg omelet and cottage cheese, I hope I can reach my goal today =)

(Oh, eine deutsche Quote von Faust?? Ich finde es herrlich ein bisschen Deutsch anzutreffen auf dieser Seite =)!!)

SPKRAUSE Posts: 543
1/26/13 11:02 A

If you are not lactose intolerant or allergic to dairy, and are not vegan, then cottage cheese and Greek yogurt are great sources of protein; a 227g serving of Greek yogurt will get you 22g of protein!

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')
- eggs (a variety of warm preparations at home; can be boiled and taken as lunch to work)

Also:
- dried edamame (in addition to or instead of nuts) ... ~14g of protein per 30g serving
- soy milk (~7g of protein per 1-cup serving)

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
- 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. Similarly: mushrooms ... calorie-for-calorie they're a good protein source. Just roast them in the oven until they shrivel to half their size or smaller.
- some people don't care for tofu, but properly prepared I think it's great. Even better/tastier? Tempeh.

I eat meat, but infrequently now, as I cook for a vegan SO. But even when I'm eating vegan, I have no problem hitting at least 60g of protein a day.



JILLO137 SparkPoints: (8,170)
Fitness Minutes: (5,092)
Posts: 149
1/26/13 9:42 A

Thanks!!

JENMC14 Posts: 2,707
1/26/13 7:46 A

What kind of things are you eating? Are there swaps you can make. I personally try to eat near the higher end o my protein range, and aim for at least 15 grams per meal, I typically get more. I eat a lot of:

Lean ground turkey/turkey sausage
Lunch meat
Egg whites
Greek yogurt
Low carb yogurt
Reduces fat cheese

Other sources I eat regularly, but not as often as the above:
Beans
Shrimp
Tuna
Chicken
Extra lean ground beef
Beans
Cottage cheese

SLIMMERKIWI SparkPoints: (135,347)
Fitness Minutes: (33,020)
Posts: 21,778
1/26/13 1:36 A

Good sources of protein are:
Lean Meat
Skinless Chicken
Turkey
Fish (not cooked with a batter)
Lentils
Beans
Peas
Yoghurt
Cheese,
Eggs - particularly egg white
Quinoa
Chick Peas

Below are a couple links you may find helpful:
www.sparkpeople.com/resource/reference_pro
teins.asp


www.sparkpeople.com/resource/nutrition_art
icles.asp?id=158


Kris

JILLO137 SparkPoints: (8,170)
Fitness Minutes: (5,092)
Posts: 149
1/26/13 12:01 A

Hey!
I joined SP a few days ago, and I only could manage it once to eat enough protein.. Does anybody have some advices for me how to eat enough protein or what low-calorie things contain a lot of protein?


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