I try to make sure that when I eat I have some form of protein. I will have string cheese, greek yogurt, laughing cow cheese, or a hard boiled egg for a snack. Usually for breakfast I have some form of egg (usually whites) and ham, lunch is usually something with chicken in it, and dinner is some form of lean protein. I put a lean roast in the crockpot this morning so for dinner we are having french dips.
egg whites, nonfat greek yogurt (flavor it up! add fresh fruit/nuts/granola/etc!), chicken, tofu, beans, nut butters. i do larger portions of chicken breast with veggies and often don't add a starch to at least one meal a day. low/nonfat ricotta is delicious with fresh fruit, honey, and nuts too! use greek yogurt or cottage cheese as a base for dressings for salads and sandwich spreads.
Fitness Minutes: (83,925)
2,489 4/3/13 8:13 A
I get anywhere from 100g-120g to support my strength training program.
I eat Greek yogurt. I usually have a serving a day. Once a day is just a yogurt parfait of some sort and I also use small amounts as sour cream, mayo or even dessert toppings.
Cottage cheese. Either plain with fruit or I use it as a condiment.
I eat black beans (other beans but usually BB). As well as lentils occassionally.
Whole grains. They contain more protein than refined.
I usually only have 2 servings of meat a day. Typically chicken or salmon, tilapia, haddock, tuna, shrimp. Occassionally pork, beef, turkey.
Eggs- either whole or egg whites.
Cheese- I usually have a serving or two of a low fat cheese a day; low fat chedder, part skim mozzerella, low fat cream cheese, light ricotta or light feta.
Natural Peanut Butter. I'm a peanut butter addict and have to have a daily tablespoon of peanut butter.
Protein powder. I have 1/4 or serving a day and add it to my oatmeal or yogurt.
I saw a post from Dietician Becky a while back where she talked about breaking up your protein requirement throughout the day-- for a minimum of 60 grams, you can break it up to 10 at breakfast, 20 each at lunch and dinner, and then 10 for a snack. Total 60. It doesn't seem as hard to plan my eating for the day, when I break up the protein and aim for those goals at each meal/snack. Every time I eat, I aim to include protein.
Like Becky said, nuts have protein and healthy fats, but they're calorie-dense. I always weigh them out carefully; it's easy to overdo on the nuts. She gave some good suggestions for other sources of protein, with the lowfat dairy. I eat cheese just about every day. One of my favorite things is Laughing Cow Light cheese on celery. And just because a serving of lean meat is 3 oz, doesn't mean you can't have 4 oz or 5 oz with your dinner.
I think the thing would be for you to take a look at your Tracker and see where you can cut out some things that are pushing your calories up to the high end of your range, and replace those things with something that has more protein. Say for example, you're eating a sandwich at lunch-- can you switch to a lower-calorie bread (I use a lot of those sandwich thin things) and then include a little more meat or cheese on the sandwich. Can you cut out a "treat" type food and replace it with string cheese or yogurt or something with some protein in it.
Fitness Minutes: (16,557)
1,220 4/3/13 6:54 A
I get a good start at breakfast w/ an egg, high protein cereal or peanut butter on wheat, then have non fat greek yogurt or a snack, chicken or tuna for lunch and fish at dinner.
I get some of mine through protein shakes, some of it through meats, and you can also get it through beans. My trackers are public, if you want to check out what I do. :) (I get good ideas by going through public trackers.)
Do you like eggs? For breakfast, use 1 whole egg plus 2 egg whites all scrambled together. For lunch, boil them and make an egg sandwich with or without a tablespoon of mayo. For dinner, boil them then cut them up on your salad or mix in with your vegetables. (Throw away those 2 un-used egg yolks and don't even think twice about wasting. Think of it like buying a peach and throwing away the peach pit.)
Do you like lentils and other beans? They are high in protein.
Your request was "other than meat and dairy" but meat and dairy is where you'll get that protein. You can have more than 3 oz. meat or fish per day. Have tuna for lunch. Have fish for dinner (more protein and less calories than meat). Drink non-fat milk (skim milk).
The ideas above are what I do, and it definitely adds up to 60+ grams protein.
Fitness Minutes: (1,698)
13 4/2/13 6:49 P
I just started buying Chocolate Whey Protein, which I'm finding to be great because it helps fill me up and it adds protein to my diet. In the morning I blend that, a half cup of milk and a banana for a smoothie to have as a snack at work..and it satisfies my chocolate craving.
Fitness Minutes: (120)
2,171 4/2/13 6:38 P
Definitely check your entries.... also the entire protein numbers I gave includes the meat plus the other ingredients in each meal. But, according to the tracker, 6oz of cooked chicken breast has 38.9 grams of protein. I've found that using whole pieces of meat as much as possible (versus stuff like sausage or anything where the meat is already cut up, like raviolis), yields better protein amounts.
Fitness Minutes: (3,039)
374 4/2/13 6:27 P
that's incredible - according to my tracking, while the yogurt has a lot of protein, lean chicken breast or a pork chop or 3 oz of steak has nothing like the amount of protein you're describing (43 grams, etc.). I'm going to have to go back and check my numbers: maybe something is off in the tracking? Because even if I do a Greek yogurt parfait for breakfast, chicken soup for lunch, and "meat and veg" dinner, I don't come close to 60+ grams!
Fitness Minutes: (120)
2,171 4/2/13 6:14 P
I don't eat a lot of dairy, just a 1/2 cup of greek yogurt in the mornings as part of my homemade "yogurt parfait", and maybe a cheese stick. I very rarely eat nuts. But I always get plenty of protein. I do eat a lot of lean meats, but not THAT much. Maybe 5-6oz servings most of the time?
For example, yesterday I had 94 grams of protein. I had my yogurt parfait for breakfast, it's about 9 grams of protein total between the yogurt and the granola that's in it (1/3 cup, so not much). I ate at Chipotle for lunch, what I get there is 43g of protein, mainly from the meat (not sure how much they put on.. 5-6oz is my guess by eyeballing it), and some from the cheese and a bit from the rice. For dinner I made a middle eastern chicken dish, and it had 5oz of chicken thighs in it, along with rice, and it was 33 grams of protein.
Today, I had my yogurt parfait for breakfast, leftover middle eastern chicken for lunch, and for dinner I'm doing roasted chicken leg quarters (45 grams), asparagus (3 grams), and 6oz of roasted red potatoes (4 grams), so 52 grams total. Total for the day is 100 once you add in my other snacks.
You can look at my tracker the rest of the days, it's shared. I will say I don't eat a lot of fruit because it is higher in calorie and doesn't fill me up much, so perhaps you can reduce the fruit a little bit in order to add in a bit more lean meat, even if it's just an extra ounce.
Fitness Minutes: (3,039)
374 4/2/13 5:41 P
I'd love to see how some of you get up to 60+ grams of protein in a day without overdosing on meats, nuts, and dairy -- and, thus, on calories. I'm aiming for 3 oz of lean meat at dinner, and lots of fruit and veg... don't want to gobble up ALL my daily calories in nuts and edamame... and Greek Yogurt can get a bit old after a few days.
How do you add up the protein and stick with 1200-1600 calories per day?
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