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.
"Habe nun, ach! Philosophie, Juristerei und Medizin, Und leider auch Theologie Durchaus studiert ..." (Goethe, "Faust")
2/4/13 1:16 A
not just "diet food" anymore. it's actually pretty tasty!
Goal 1 - break 200 (46 pounds lost)**DONE** Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE** Goal 3 - BMI = Normal (154# or less)
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: (16,814)
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!
Shedding it pound by pound!
1/29/13 11:22 A
Nonfat, plain, greek yogurt, I sweeten mine with a little Splenda and/or a drizzle of honey. If I remember correctly, there are about 20 grams of protein per serving (120 calories).
Lentils, and basically any kind of bean. TVP(textured vegetable protein), nuts, seeds, whole grains, egg whites, cheese, yogurt...
MamiSheli53 is my MOM!!!
Aim for progress...NOT perfection.
Starting weight July 2012: 310 (dates of accomplishment for the following to come) GW1: 280 passed 2/8/13-278! GW2: 250 GW3: 220 GW4: 200 GW5: 175
I can do ALLLLLL things through Christ who strengthens me.
"It's a long, hard climb-but I'm gonna get there."
"If you stay focused on the past, you will never be able to see what lies ahead."
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!
No fad diets for me!
No one said it'll be easy. It may be really hard. Let's do it right and make it a new lifestyle.
Fitness Minutes: (78)
1/28/13 9:15 P
Grilled chicken breast, tuna, egg beaters protein shake.
1/28/13 6:58 P
Shrimp is a great low calorie source of protein
Eat what you like and if someone comments, eat them too
My Rat Terrier has Congestive Heart Failure and other health problems. Making a purchase from Mandies_Friends Zazzle Store helps with her medical costs www.zazzle.com/mandies_friends+gifts
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.
"We can't solve our problems with the same thinking we used when we created them "
- Albert Einstein
“Whether you think you can, or you think you can't--you're right.”
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.
Fitness Minutes: (34,538)
22,601 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.
I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan
Fitness Minutes: (70)
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.
1/25/13 11:59 P
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: (74,355)
9,881 1/25/13 11:19 P
Turkey, chicken, beans
Fitness Minutes: (5,661)
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.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.