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high protein ideas



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GRAPEMASTER
SparkPoints: (26,821)
Fitness Minutes: (33,406)
Posts: 1,317
10/4/12 11:17 P

chicken and fish



SUNSHINE6442
Posts: 1,803
10/4/12 6:51 A

Seeds are an easily digestible source of protein that isn't likely to cause gas. Pumpkin seeds are especially high in protein, low in calories and fat. Sunflower seeds have protein & almonds are particularly high in protein. Nuts are an excellent source of gas-free protein, as well as chicken, turkey, beans, peas, fish, cottage cheese, and peanut butter, parm cheese, flaxseeds, chia seeds, hemp seeds

Protein in our diet can come from two different sources: plant based (such as soy, nuts and beans), or animal based (such as meat, dairy and eggs). With the exception of soy, only animal based proteins contain all of the essential amino acids in sufficient amounts.

A healthy diet should include 2 to 3 servings of lean protein each day. Experiment with grains such as quinoa and kasha which are extremely high in protein. Low-fat dairy products are also excellent sources of protein. Try reduced-fat yogurts, cottage cheese and milk.




OJ_2_OK
SparkPoints: (20,097)
Fitness Minutes: (13,739)
Posts: 1,371
10/3/12 7:16 P

low-fat/low-sodium refried beans.



CLRWILLIAMS25
SparkPoints: (31,561)
Fitness Minutes: (25,734)
Posts: 1,046
10/3/12 2:56 P

Pretty much what other have said. I also wanted to add that we add non-fat cottage cheese to a lot of dishes, so you don't have to eat it plain. We add it to pasta (even with sauce!), mashed potatoes or cauliflower, tofu dishes etc. Very versatile.
I also cook chicken to have as leftovers. I may grab a little to eat cold, or with some cheese as a high protein snack. Chicken is very lean and great to have some on hand to throw into a recipe or sandwich



JENMC14
Posts: 2,707
10/3/12 2:44 P

My go to protein sources are:
Egg white/eggs
Lean/Extra lean ground turkey
Shrimp
Chicken
Greek/Regul/Low Carb yogurt
Cottage Cheese
Reduced fat cheese

I also eat beans and nuts/nut butters, but not every day. I also love center cut bacon.



EMILY_B2
SparkPoints: (1,726)
Fitness Minutes: (1,149)
Posts: 143
10/3/12 2:05 P

Taco salad is my latest go-to, and while it includes beans, cheese is the biggest contributor. The one I just finished for lunch came with 38g protein for only 458 calories (10g fiber, 84% calcium, 22% iron). Ingredients were a bunch of lettuce and tomato, serving of homemade pico de gallo, 1 cup of microwaved out of the can pinto beans, and 4oz shredded mozzarella cheese. The calories were a bit high for a lunch, but it can be trimmed up by just reducing 1oz off the cheese (31g protein, 386 calories). I was just feeling cheesy today, so I went for it.



KITTY_SOZE
Posts: 79
10/3/12 2:01 P

I am going to second the greek yogurt, but specifically, the Voskos plain, non-fat variety. It has 24 grams of protein in a serving! Plus, the lid snaps back on, so it's really easy to put nuts or berries on top before you leave home and then stick it in the fridge at work or school.*

I also second the recommendation on the lean meat (turkey, chicken breast, pork tenderloin), and if you like cheese, skim string cheese is a good, easy snack to take with you. For veggies, beans and broccoli are good protein sources.

* I do not work for Voskos, I just really, really like their product!



Edited by: KITTY_SOZE at: 10/3/2012 (14:01)


LYNN0488
Posts: 878
10/3/12 1:56 P

I am trying to add more protein to my diet as well when I snack. Eggs are a good choice (hardboiled), though depending on the time of day I cannot stomach eggs. I have recently found I like beef jerky, esp the tariyaki and jalepeno flavors...you just have to watch the sodium content with those, but they are high in protein and fill me up. Greek yogurt is also a pretty good source. I am definitely looking for more option as well, besides the usual meat and beans.



SPARK_COACH_JEN
Posts: 55,759
10/3/12 1:55 P

Here's an article you might find helpful:

www.sparkpeople.com/resource/nutrition_art
icles.asp?id=158


Greek yogurt is a great source of protein you might want to consider. Not sure if you eat meat or not, but foods like chicken can also boost your protein intake.

Coach Jen



JENCARROLL79
Posts: 3
10/3/12 11:24 A

Hello,
I am new to this group and so far I am very impressed. I had the lap band in 2008 and I am continuing on with a different Doctor, who is amazing and also told me about this site. I am always looking for new foods to try that are high in protein and taste decent :) Please let me know what you have tried and liked or even not liked, Thanks! emoticon



 
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