I tried to reply to everyone's message one by one, but it doesn't work. I just wanted to say a big THANK YOU for everyone's great tips and suggestions! It's helped a lot, and I really appreciate it!!
As for the lactose intolerance, I have found that some ice cream (from the store only, not an ice cream parlour) doesn't bother me too much, so with the nice weather have had a bit. Some days I DO find I don't eat any protein/meat, so am going to have to really make this change for my health.
Already today, by adding protein, I have felt fuller longer like someone mentioned. I had some nuts before my workout, and had tons more energy then I normally do.
Fieldworking, thanks for the tip of comparison shopping- I never quite thought of that! I can eat oatmeal, but because my husband has celiac disease (has to be gluten free), it needs to be uncontaminated oatmeal, and it can be $$. I think I will buy some anyway, since I'm getting bored with my breakfast lately. Now you've given me the craving for some ;)
Peanut butter is ok, and I ahve tried lactose free milk and decided to just cut milk out, and drink almond/coconut milk or soy milk. I find it's healthier for me and has less calories/fat and tastes better.
Hi there MGreenberry! Thanks for the comment! I agree- lentils are yummy. I actually have a lentil loaf recipe but it's a bit calorie-ific lol, so migth need to tweak it. That buddha bowl sounds divine!!
Fitness Minutes: (3,055)
6/5/13 5:39 P
Lentils have lots of protiens. One of my favorite things to eat when I go out is what the resturant calls a 'budda bowl'. It's french green lentils, quinoa, either collard greens or bok choy, a slice of boiled sweet potato, and either tofu or grilled chicken. Yummy, yummy, yummy! With a tini-tiny bit of peanut sauce and sriracha, and it's perfect!
Fitness Minutes: (64,745)
748 6/5/13 5:24 P
Beans are a great source of protein. As someone else posted eggs, fish, chicken, and red meat are another way to get protein. When you buy foods, comparison shop. Look at items that are the same but from different companies. Some may have more protein in it than others (comparing generic to name brand and name brand to name brand). Can you have oatmeal or other cereals? Some things have added protein to it. What about the milk that is labeled for those that are lactose intolerant? What about peanut butter?
I don't know anything about Celiac disease so I don't know if my answers are helpful.
Fitness Minutes: (317)
121 6/5/13 2:54 P
I buy grass fed organic cheddar cheese that happens to not have lactose. Makes my tummy VERY happy. :) Celiac safe ideas: peanut butter, beans, quinoa, eggs
I actually took a few minutes to go through your tracker and here are some thoughts:
1. You eat ice cream, so does that mean you can have some dairy without ill affects? I only ask because there are some cheeses that, because of processing are lower carb (low lactose) and can up your protein. A small serving won't destroy your calories.
2. You say you aren't big on red meat, but I don't see you eating much of any meat on the days your protein is low. One day you had some tuna with your lunch and you were fine. Adding protein to your salads can be a snap: tuna, chicken (I like to cook a few breasts at a time then cut them into strips and freeze them. Then, when I pack my lunch for work, I just grab a bag and reheat/thaw it in the microwave), hard boiled eggs (though you use these a lot and don't want to get sick of them!). You could also do turkey or soy sausages with your breakfast. You can buy pre-cooked (heat and serve) or just cook them daily.
All the grains listed are good sources as well.
It looks like you are doing a good job controlling your calorie intake. These are just a few suggestions on how to up your bang for the buck and stay full longer.
Fitness Minutes: (197,857)
6/4/13 10:18 P
I use greek yogurt and protein isolate in smoothies to up my protein when I am a bit low.
I am have lactose intolerance as well, but as long as the yogurt has active cultures, I do OK.
6/4/13 5:29 P
Yeah, I have struggled with this myself. For the longest time I really had to go out of my way and make a point of prioritizing protein.
I started eating a lot of eggs. My breakfast is either yogurt, or eggs. On egg days, I have two whole eggs - but I skip the toast. I will often sautee up some greens (i.e. spinach) or mushrooms or peppers or... whatever veg, and top with a couple of easy-over eggs. Or hard boiled eggs and fruit.
I have come to accept that the fat/calories in peanut butter are worth working into my life. Today for example I had the most awesome salad, topped with a homemade peanut-lime-soy-chili dressing. Since the veggie part of the salad was very low-cal, the 2tbsp of peanut butter in the dressing fit my lunch calorie requirements, while adding needed protein.
I eat lots of chicken, fish, canned tuna, pork, and sometimes beef. The protein adds up fast if you can fit 4oz or so of meat, poultry or fish into your day!
I throw canned beans into my salads, soups and even sometimes into pasta sauce. I dip celery into hummus, or throw tofu into a stir fry. I even recently discovered that avocado has a lot of protein - lots of calories too, but, worth working in to a salad. I make a great kale salad with avocado dressing that I just love.
Sure I also eat yogurt and some cheese, but, you should be just fine without these!
You don't necessarily need to be eating red meat - there is a lot of protein in chicken, fish, and eggs too. I also get a fair bit of mine from quinoa, pearl barley (not sure how that is with the celiac), and oat bran (the brand I use is gluten free). Peas and seeds are surprisingly high in protein as well.
Hope this helps!
Edited: Dagnabbit - it looks like that link didn't work. Let's try this link, and you can choose Protein as the item to list:
hi everyone! I am posting this because I need to INCREASE my protein intake... I don't eat enough according to my food tracker but am not sure how to increase it... I'm not that big on red meat so am a little "stuck".
Anyone have suggestions for increasing protein? What have YOU done to increase it?
I also am lactose intolerant and am in a gluten-free household (the husband has celiac disease)- I mention this because someone mentioned Greek yoghurt, but I cannot eat that. THANKS!!
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