Up your greens. Greens like Kale have 2x the amount of protein than red meat. Spinach has protein as well. Depending on how SP put those foods in, you may not see it on your tracker. I have tracked my green usage on other sites and my protein is right where it should be.
I can't eat much red meat or pork due to digestion/swallowing issues but I manage to get enough protein in most of the time. What has worked for me (and I only eat about 1,200 calories per day)....cottage cheese, Greek yogurt, eggs in moderation, lots of fish and chicken, cereals with more protein in them (such as Kashi Go Lean or Post Great Grains with protein). I add some Bear Naked granola (the kind with more protein) to my yogurt, and I eat about half an ounce of walnuts or almonds (about half a serving) for snacks. You might also try turkey sausage or soy bacon - some people don't like these but I enjoy them. Also, bean or veggie burgers usually have some protein - as so any kind of beans or quinoa. If you eat pastas, whole wheat ones usually have a bit more protein than do refined pastas. I also eat cheese for protein but I would recommend using lower fat cheeses and eating them in moderation. Like nuts, a serving is small and eating too much will rack up the calories in a hurry. Oh, and nut butters and peanut butter - also use in moderation. I also eat a lot of canned tuna and I make smoothies with Greek yogurt - you can also buy some Yoplait pre-made smoothies with Greek yogurt - they are in the freezer section of the grocery store.
All of that being said, if you really feel like you must have some protein powder, I have heard that whey is better (soy can be troublesome for some women) and I have heard that Muscle Milk is one of the better ones.
Fitness Minutes: (237)
121 4/22/13 4:40 P
I personally like Syntha-6 Protein Shakes. I have one for breakfast every morning and it really helps me get in a breakfast since I'm always in a hurry of a morning.
And don't forget lean pork-- also a good source of protein. I eat a lot of pork loin (all visible fat removed).
When I snack during the day, I try to always include some protein. If I'm going to eat an apple, for example, I'll take a tablespoon of peanut butter and smear a little of it on several slices. You could combine string cheese with fruit too. Or cottage cheese.
I actually eat very little red meat (because of the cost-- it's fairly expensive here); there are lots of sources of protein besides red meat. Nuts have protein, although they also have a bunch of fat. It's healthy fats though. You need to watch your portion sizes because they're calorie-dense.
Fitness Minutes: (5,830)
2,514 4/21/13 11:36 A
High protein alternatives to red meat:
Poultry Fish Seafood Eggs Greek yogurt Dairy Egg white powder/liquid for convenience
I would choose from the above as protein sources before reaching for a bar/shake. Egg powder pasturized can be safely added to smoothies.
I would strongly discourage you from using powders, especially while you're still overweight. Adding protein powder to boost your protein intake is a lot like adding sugar or white flour to boost your carb intake-- it meets the letter of the "law" but misses the main point. The protein recommendation exists only partly to get you a certain amount of protein. The main reason you have that recommendation is that foods high in protein are usually high in many other nutrients as well. Measuring how much protein you get FROM FOOD is an indirect way of measuring the many vitamins and minerals you get at the same time.
So instead of protein powder with all the other nutrients stripped out, think about how you can get more protein-rich foods. Fish is a GREAT option, so you're already on the right track there. Chicken and turkey are good options, too. Eggs are good; if cholesterol and/or saturated fats are a problem for you, try one egg mixed with two egg whites, or an egg product like Eggbeaters (check the label to find a brand that's just eggs, vitamin E [it'll probably be called "tocopherol,"] and vegetable coloring.) Try new dairy products like Greek-style yogurt (maybe made into a dip for your veggie or fruit snacks). All of these things give you large amounts of minerals that you don't normally think about, like phosphorus, for example.
If you really, really want a powder to "hide" in smoothies and baked goods and such, try nonfat dry instant milk. It's the same idea as whey powder, but it has all the calcium, other minerals, and B vitamins you get from milk.
The other advantage of food over powder is that you won't be hiding calories along with the protein. People tend to think of protein powder as a supplement rather than a food, but it has a lot of calories. It's easy to "forget" those calories and think you haven't eaten very much. When you're still overweight and still working on teaching yourself to be satisfied with smaller amounts of food, "hidden food" can be counterproductive.
Fitness Minutes: (2,259)
41 4/21/13 10:32 A
Hey guys! I've noticed since I've started tracking my food that I don't get enough protein. I'm not really willing to increase the amount of red meat I eat because of cholesterol/fat restrictions, but now that it's fishing season I'm stockpiling trout and other freshwater fish. I'm not huge on dairy, but I will eat it sometimes. Instead, I usually drink soy or almond milk. I'm in the process of cutting way back on junk food and I've been using olive oil and other stuff for healthy fats. The end result is a lot of whole grains and fruits/vegetables and fats with only a smidge of protein.
My diet's not perfect since I've only been doing this for a little while. What sort of protein supplements would you guys recommend? I like the idea of protein powders since I can theoretically add it to foods and smoothies (plus I love the texture of protein shakes and bars, that gritty consistency, nom nom), but there's all sorts of them out there depending on dietary needs.
I'm not looking to get mega buff or anything, but I will do light strength training. I would like to eat/drink more filling snacks every once in a while to change up my grazing habits (I snack constantly on fruits and vegetables at work). What brands are good for in between meals or breakfast smoothies? What tastes good or would go better for hiding in baked goods like cakes or muffins? Whey or soy? I hear there's protein powders out there just for women -- should I get that or is it a scam to charge me more money? Any input?
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