Why do you think you need to minimize carbs? It's your body's primary fuel source. I don't eat any refined or processed carbs like white flour, sugar, white rice, etc. Since I was having issues with dairy, I eat beans and lentils almost every day as a protein source since I don't eat meat. In fact, quitting the dairy, even if it was low fat, was what helped me break through a plateau.
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Another product you might want to look into is egg whites. They are pretty much pure protein with virtually no fats or carbs. I make egg dishes (omlets, scrambled eggs, etc.) with one whole egg plus one egg white to beef up the protein without adding carbs, fats, or many calories.
I prefer the powdered form to the liquid egg whites, which needs to be used quickly once the container is opened. The powder keeps in the cupboard for a long time. I reconstitute it with water to add to egg dishes ... or just add the powder to smoothies or "hide" it in other recipes for added protein.
I've also switched to Greek yogurt for the additional protein, eat a fair amount of tuna and other fish, eat quinoa instead of rice, and eat some meat every day.
Pepitas They have a nutty flavor and a touch of pumpkin's sweetness. They are high in phosphorous and are a good source of magnesium and zinc, iron and copper. 1 Ounce has 8 Grams of protein making them a smart snack or salad addition. Pepitas are already shelled. Also try flaxseeds, chia seeds, hemp seeds.
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 and Romano cheese
Barley has soluble and insoluble fiber and has more fiber than oatmeal. It can help lower cholesterol, provides protein and b vitamins. Barley may aid in weight control because it helps control blood sugar and helps keep you full. Add barley to soups, cereals, salads, and other grain dishes such as brown rice dishes. Barley has good protein.
If you do not eat animal based products, you can combine different types of plant proteins to ensure that you get all the amino acids that you need. 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.
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I get my protein from meat, eggs, greek yogurt, cottage cheese, and Quest protein bars.
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thank you everyone, especially Jen for giving me the link. I find it very useful. Ive added it to my bookmarks.
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I'm a vegetarian and I get at least 75g daily. These are pretty much my protein sources:
Whole wheat bread (I limit myself to 1 serving per day) Whole wheat pasta (again, I limit myself to 1 serving) Cheese Greek yogurt Nuts (mostly almonds) and natural peanut butter Legumes (I make vegan chili and my own veggie burgers) Greek yogurt Tempeh (soy) Eggs and egg whites Old fashioned oats
The easiest way to reach your 60g a day is to eat at least 15g per meal. Protein powder isn't necessary. Why spend $30 on something that you can get from food?
I always recommend trying to reach your nutrient goals through natural food sources instead of supplements. I don't eat any meat and can still reach the 60g minimum daily. Here's an article you might find helpful:
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Hi, I have a huge problem with my protein goals. I can stay in my calorie and fat range easaily. But my great problem is to minimize carbs and get more protein. Im not a huge fan of meat- i eat it a few times a week, but that is not enough to get 60 grams of protein a day! Legumes do have some protein, but they also have high carb content. Ive only found cottage cheese, which is not meat and has high protein and low carbs. Do you have any other ideas? Do I really have to eat so much meat every day? Ive even thought of buying protein powder, what do you think of that? Does it work? Or is it just another commercial trick?
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