I'm a big fan of: (a) lentils, (b) Greek yogurt & cottage cheese, (c) sardines, and (d) dark greens. Calorie for calorie, the last offer the most protein (and the least fat or carbs outside of fiber). I like to balance things -- like a spinach, cottage cheese & sardine salad with some tomatoes.
Anyway, we eat a lot of lentils, partially because the SO is vegan and always trying to get enough protein in her diet, and the fish & dairy aren't options for her.
Thanks, those give me some good options! I am not a fan of yogurt or cottage cheese unfortunately... I am trying to get my general diet to be better but I also need some things for when I suddenly realize my protein is really low but I've already eaten most of the calories for that day.
Edited by: URBANK9 at: 2/4/2013 (14:10)
Fitness Minutes: (4,222)
1 1/29/13 1:41 P
Quinoa - it has become highly appreciated for its nutritional value, as its protein content is very high (14% by mass), yet not as high as most beans. it is a source of complete protein and a good source of dietary fiber and phosphorus and is also high in magnesium and iron. Quinoa is also a source of calcium, and thus is useful for vegans and those who are lactose intolerant. It is gluten-free and considered easy to digest.
Greens have a lot more protein than people think. in fact-- 9.2 oz of kale have 11g of protein where a .84 oz piece of sirloin steak has 5.4g.
Fitness Minutes: (15,375)
74 1/29/13 11:29 A
In my opinion a can of sardines, smoked oysters or tuna can really pack a lot of protein for few calores and are easy to take as a snack as needed at work or on the go. My co-workers may not enjoy me eating this stuff, but it sure does the trick!
Lentils, and basically any kind of bean. TVP(textured vegetable protein), nuts, seeds, whole grains, egg whites, cheese, yogurt...
Fitness Minutes: (2,268)
109 1/29/13 8:55 A
This is great, thanks so much for all the replies. I have recently "restarted" Sparkpeople, and am having the same problem of satisfying my protein. We have been brainwashed to remove meat from our diets, and I see that is probably my problem. Good suggestions, everyone!
Fitness Minutes: (78)
34 1/28/13 9:15 P
Grilled chicken breast, tuna, egg beaters protein shake.
Meat is the easiest way to get protein. The other sources may be able to be split into smaller servings, which lowers calories, but you get a lot less protein per serving. An egg is 70 calories, but only 6 grams protein. You would need 3 eggs to get the same protein, and that would be 210 calories. Meat/ fish/fowl gets you the most grams of protein per calorie.
We need to stop thinking that the meats are not low calorie. Most of them are.
egg whites are good (or egg substitutes, as previously mentioned) or tuna packed in water.
A cup of cooked spinach or mustard greens have about 5g protein each, and only 20-40 calories (about 20 for mustard green, about 40 for spinach)
Or, perhaps a "sub up" -- not sure what you're eating, but if you, for example, change from white bread or white rice to wheat bread or brown rice, then you are going to get more protein from those. Or switching from whole or 2% milk down to skim milk... That way you still get the protein, but fewer calories.
Good luck :)
Fitness Minutes: (33,757)
22,218 1/26/13 2:13 A
Fish but not done in batter
Are you able to swap some of your less wise choice (nutrition or calorie laden) food for increased protein? Remember, 1 gram of fat has more calories than one gram of protein, so that, as well as processed carb's, might be a good place to start looking. Fruit and veges often have protein, and beans are a very good source. If you are time deficient, baked beans make a good meal on whole-grain toast. Check the nutrition label's on the bread, too, because some don't have much nutrition. Going for lower sodium, fat and sugar, and higher protein and fibre will help to balance that protein.
Edited by: SLIMMERKIWI at: 1/26/2013 (02:24)
Fitness Minutes: (70)
7 1/26/13 1:37 A
Turkey breast, chicken breast, or my favorite: shrimp (19 grams of protein for 90 calories). Non-fat greek yogurt, especially if you can find it without added sugar. A local store here has a house brand that gives 16 grams of protein for 90 calories in blueberry or strawberry flavor. Egg beaters are great too; 3/4 cup is 90 calories and 18 grams of protein. Love them for scrambled eggs. They are a staple in my fridge.
I've been eating "Beyondmeat." It's a meat substitute sold at Whole Foods (I'm vegan). It's really helped with getting my protein up where it should be!
Fitness Minutes: (71,433)
9,563 1/25/13 11:19 P
Turkey, chicken, beans
Fitness Minutes: (5,661)
39 1/25/13 11:18 P
greek yogurt. don't get low fat kind or the flavored kind. they tend to have a ton of sugar. just plain greek yogurt. it's naturally pretty low in fat anyway, and has lots of protein. use it in place of sour cream, or mix it in with berries for a tart and tasty snack.
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