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SINAED SparkPoints: (14,583)
Fitness Minutes: (16,570)
Posts: 202
12/30/12 10:29 A

try skim milk, reduced fat cheese soy yoghurt and even tofu .....i like seafood or steamed chicken breast myself

SIMPLELIFE2 Posts: 707
12/29/12 11:31 A

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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ROSE-LITE Posts: 1,926
12/29/12 11:07 A

Good idea on the egg whites...thanks!

ONLINEASLLOU SparkPoints: (59,481)
Fitness Minutes: (42,227)
Posts: 4,151
12/29/12 11:05 A

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.

"Aim for progression, not perfection." -- SP Coach Nancy

"There is hope for me. There is hope for all of us." -- llou
SUNSHINE6442 Posts: 2,020
12/29/12 7:46 A

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.

CUSH1932 SparkPoints: (53,805)
Fitness Minutes: (30,829)
Posts: 1,451
12/29/12 6:06 A

beans nuts veggies and occasionally milk

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Central Time Zone
12/28/12 8:45 P

tofu, tempeh, legumes, vegetables,seeds, nuts

Margaret--Spring, TX
The Beck Deck Crew!
-VIXEN- SparkPoints: (22,421)
Fitness Minutes: (2,788)
Posts: 822
12/28/12 8:10 P

chicken, fish, eggs, low fat dairy, cottage cheese, nuts, beans

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QUEEN3510VA Posts: 502
12/28/12 7:58 P

I use protein powder
greek yogurt

FOCUS - Finishing - One's - Commitment - Unto - Self
LUCKYNUMBER23 SparkPoints: (12,425)
Fitness Minutes: (15,322)
Posts: 449
12/28/12 11:25 A

Eggs or bacon in the moring.
Every meal I have some type of protein - Chicken or pork usually.
Protein bar/shake

AM_MORRIS87 Posts: 703
12/28/12 10:40 A

I get my protein from meat, eggs, greek yogurt, cottage cheese, and Quest protein bars.

VESNA1987 SparkPoints: (2,902)
Fitness Minutes: (3,721)
Posts: 34
12/28/12 10:26 A

thank you everyone, especially Jen for giving me the link. I find it very useful. Ive added it to my bookmarks.

KRISTEN_SAYS SparkPoints: (75,037)
Fitness Minutes: (37,927)
Posts: 5,092
12/28/12 10:16 A

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)
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?

Edited by: KRISTEN_SAYS at: 12/28/2012 (10:19)
- Kristen
Weight loss blog:

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DIDS70 Posts: 5,368
12/28/12 8:43 A

dark leafy greens
protein powder

KKKAREN SparkPoints: (230,872)
Fitness Minutes: (90,681)
Posts: 12,093
12/28/12 8:41 A

I drink at least 3 cups of ff milk a day, it's loaded with protein.

JENNILACEY SparkPoints: (80,279)
Fitness Minutes: (85,382)
Posts: 2,489
12/28/12 7:49 A

Steel cut oats
Greek yogurt
Eggs (whole and egg whites)
Low fat cheeses

Take your focus off the Marshmallow.

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SPARK_COACH_JEN Posts: 59,375
12/28/12 7:27 A


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:

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

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VESNA1987 SparkPoints: (2,902)
Fitness Minutes: (3,721)
Posts: 34
12/28/12 7:10 A

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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