Fitness Minutes: (5,830)
3,629 8/18/13 2:39 P
I'm glad to see you include fish/seafood. I encourage you to aim for a minimum of 8 oz/ day of fish as well as 8 servings veggies/day minimum to replace completely the processed goods such as bars and crackers.
You might be low in B12, most vegans are. your ordinary B intake has become insufficient, maybe take a B Complex supplement ...Peanut Butter is a rich source of B vitamins.
Vitamin C helps with energy...eat an orange
Want energy?...Sunflower seeds have protein & almonds are particularly high in protein. (Pepitas...already shelled pumpkin seeds) flaxseeds, chia seeds, pistachios, lamb, lentils, lobster, crab and tuna too.
Barley has soluble and insoluble fiber and has more fiber than oatmeal and is good protein, but oatmeal is good protein too!
Seeds like chia and flax have all important proteins, and has an energy time~released affect on our bodies.
Granola and energy bars usually have sugar and additives. Your better off eating 20 almonds. You be surprised to see how fast you'll lose minus the bars, the processed ingredients just zap your energy. Just stay hydrated and you'll see more energy and consider the following foods...Dehydration...your blood volume decreases and less oxygen is delivered to muscles and organs which make you feel worn down..If you dont drink enough water it forces your cells to borrow water from your bloodsteam...thus you are suffering from cumulative dehydration and fatigue.
Sugar also causes fatigue..say goodbye to sugary foods....maybe too many carbs...
Oatmeal, the old fashioned type provides energy because of the B vitamins. Eggs and blueberries, strawberries and avocados are energy boosters too. You can skip the eggs.
Wasabi Peas are high amounts of protein, which add up to 4.3 g per 1-oz. serving.
Also C0Q10 is a great supplement for energy, protects the heart too. A little expensive but worth every cent. Check with a qualified health professional so this does not interfere with any meds you now take. This is not meant as medical advice.
Thank you for you comments. My calories were adjusted up, I am guessing by the Spark Team, so I am now between 1200 and 1500. Thanks for pointing out the Mahi I did not even notice that it did not have any protein.
I do not eat dairy products at all, I am very allergic - so the milk and yogurt are out, but I think with the extra calories I will be much more able to meet the protein mark.
looking at your tracker the number one thing you could do is to eat more calories period. you're right at that 1200 mark most days and it's darn hard to get in all you need right at that bottom edge. the number two thing that you could do is to make sure that you have a protein source at each meal and snack. the number three thing that you can do is to make sure that you're tracking accurately and using accurate info. on the 15th you have 22 g protein recorded. your 200 cals of mahi has no protein listed. and since the 7 carbs and 1 fat only add up to 37 cals, my guess would be that the other 163 cals may have come from protein from the fish. and likely a little more fat as well. you have to be quite careful when using info entered by other members. some people just do a sloppy job with the data entry and others just live in different areas with different recipes. it's why you have to check what goes into the tracker against what you have in your hands. four if you are using generic entries on things like tossed salad, at least try and enter in what you actually put into your salad at least a few times to make sure that you aren't shortchanging yourself. because if you're adding a half cup of broccoli to your salad, that's a few grams of protein that isn't getting counted because you're using the generic entry.
now as for what you're eating: - find a new grit recipe. the plain jim dandy i buy is 160 cals and 4 g protein for a 1/4 cup dry portion. if you made that with milk, you'd get an extra boost of protein as well. -try using milk instead of creamer. milk will at least have some protein in it. -bump your bean portions up to 2/3 cup instead of 1/2 cup. -broccoli tends to top out at 50 cals a cup and has a few grams of protein in there. try to add a serving a day. -have 2 Tablespoon portions of nut butter, not one -if the lentil soup you're eating is the amy's, doctor it. add at least a half cup of cooked lentils to get more protein in there. broccoli would go well as well -when you have a veggie burger with pickles and fruit, add a side of veggies in there. -baked potatoes with broccoli and cheese can run you under 200 cals and you'll get a few grams of protein from the potato, a few from the broccoli and a few from the cheese
and my personal little rule of thumb is to divide the calories by the grams of protein in a food or meal. this is how many calories you have to eat to get a gram of protein in. you want this number to be under 30, if not for everything then at least one thing in your meal. if you want to keep closer to 1200 cals, you'll likely need calories per gram of protein to be closer to 20 or lower. if you're finding that it's taking you 50 calories to get in one gram of protein in a meal, you need to start tweaking that meal to have more items that have protein in them.
Make sure your entries have accurate protein amounts (the ones you use from other members). You have mahi listed, but it shows 0 protein grams.
Start using some soy yogurt, cheese and milk. coconut milk products and almond milk products do not contain the higher protein amount of soybeans.
With your meal planning begin first with your protein providing food (s) and use portion((s) that will give you at least 15 grams at each meal. then by adding on your other foods to the meal and to snacks you will come very near with the 60 grams daily.
Do you eat eggs? they're not exactly high protein, but do have some... plus a lot of other healthful nutrients, so long as you're eating the entire egg and not just the white portion.
You might try some of the protein shakes. There are some not chock-full of soy (which isn't a great thing to be consuming) which might help you boost your protein a bit.
I'm definitely an omnivore! but I'm not real heavy on meats. I like chicken, and I will eat the other meats. They're just not my mainstay. Seafood is yummy! We've got some humongous scallops defrosting to saute for tonight's dinner! mmmmm
8/17/13 12:43 P
Plants with higher protein you can try to increase include: quinoa, black beans, peas, almonds, garbanzo beans (chickpeas, hummus) - actually, any form of nut, but be careful because those are also high in fat. Quinoa has much more protein than other grains and you can use it like rice or pasta in your dishes.
Can you add egg white? I know it's an animal product, but it's very high in protein and very low in fat. You can get it in cartons so you don't have to mess around with eggs themselves.
Since you are not averse to fish, can you increase the amount of fish you eat, from once in a while to once or twice a week?
I am an omnivore who also has a hard time getting enough protein! I hope this helps.
I eat a plant based diet. But I do add in fish occasionally when I am noticing I am sluggish. I began tracking my food here on Spark People, because the 30 lb I put on when my thyroid went nutty will not come off. What I am noticing is my protein levels are very low. I was consuming a lot of carbs to maintain my energy and now that is gone. I feel lethargic. I am a yoga instructor and teach 12 classes a week plus my own practice, so I need energy! I don't do dairy at all I am allergic to it, and well I just don't eat meats other than fish. I thought I was eating a very balanced vegan diet, and was really surprised to find low (20 - 30 g) of protein. The problem, no matter what I adjust, I cannot seem to get the proteins in at 1200 calories. So I need some ideas.
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