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    RUTHIEBEAR   238,435
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How do I get Enough Protein?

Thursday, July 18, 2013

Almost five years ago I stopped eating meat - beef, poultry, veal etc. I continued to eat fish, seafood and dairy so I am not a vegan. I began seeing a dietitian at that time, because my doctor feared I was not getting enough protein. My dietitian helped me find plenty of good sources of protein. Today's team assignment is to blog about how I get enough protein as a "vegetarian".
WHen looking at the amount of calories and protein in a food, I always check to see if it is a good value - for the number of calories is there enough protein? For example, there are a lot of products out there that say "Protein" - like bars and snacks - but when you look at the number of calories 200 - 400, you may only get 2 - 6 gms of protein. TO me that is not worth it.
Here is a list of foods I like:
1. Greek Yogurts - for a 6 ounce container there is between 12 and 15 g of protein. I prefer the non-fat versions. There are many brands and flavors to choose from nowadays.
2. Eggs - 6 g per egg
3. Cottage Cheese (I like non-fat) 12-14 g/half cup
4. Quinoa - 8g / cup cooked
5. Pumpkin seeds - 7g/ ounce
6. Dried beans 12g/cup black beans
7. Soy milk - 8g/cup
8. Peanut butter 8g/2T
9. Almonds - 6g/ounce
10 - Wild salmon
11. Albacore tuna packed in water
12.Lentils 18g/cup
13. CHickpeas and other canned beans (I always rinse them to get sugars off) 15g/cup
14. Tofu 10g/half cup
15. Cooked spinach - 5g/cup

In general nuts and beans, seafood and fish - are all good sources.
I also use protein powders, which I add to my cereal, cottage cheese, yogurt - I make shakes with it also. There are many varieties available, most with about 100 calories, no fat, no carbs and 23g protein per serving.
I also occasionally eat a protein bar - but again, first check to make sure it really IS a protein bar.
IN addition there are a lot of vegetarian products out there with "meat" substitutes. Make sure you check the labels to see what kind of ingredients are used and what the nutritional values are.
I have no problem getting enough protein these days - there are lots of healthy choices out there to make it delicious and varied.

Member Comments About This Blog Post:
JKPONYGIRL 9/9/2013 1:33PM

    I was vegan for a while - no meat no eggs no dairy. Sometimes I have to be creative to make up the protein, but it really isn't too hard.

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SAM60SUMTHINK 8/15/2013 8:37PM

    I love SOLID information, Ruthie!
Thank you for this Excellent blog of sharing!!

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TREV1964 7/23/2013 7:04PM

    Great advice here Ruth, I must admit I do about half of this stuff myself and yes I have benefited from the experience.

Well done on a great blog.



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RUNNER4LIFE08 7/23/2013 3:21PM

    Nice reminder and great list! Protein is very important!

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AQUAGIRL08 7/21/2013 8:02AM

    Thanks for all of the great ideas! I'm always trying to add protein to my diet. Because I'm so active, my doctor is constantly stressing my need to eat enough protein. I love to eat egg whites because they are pure protein and have zero fat and very few calories. You can even use powdered egg whites and add them to dishes to raise the protein level. I prefer to use egg whites in their more natural state most of the time however.

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RAINBOWMF 7/21/2013 12:48AM

    emoticon emoticon

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SASSYLJB 7/20/2013 5:46PM

    great info Ruthie! I have always been afraid of Tofu what do you use yours to make!

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OSTERA15 7/20/2013 11:55AM

    Thanks for sharing your tips, even us non-vegetarians can use them! emoticon

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CVRONEK 7/20/2013 6:30AM

    Thank you, I am always looking for more protein, on a budget.
I am a huge lentil and yogurt fan!

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SHANSHE 7/19/2013 8:20AM

    Great ideas!!!

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NANCYPAT1 7/19/2013 1:15AM

    Thanks for sharing this. I appreciate it and often wonder about getting enough protein without eating too much meat and such.

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    Thanks for sharing Ruthie, I've been looking for additional sources of lean protein. I still eat meat but I'm needing to watch my cholesterol also. I love your diet, your doing great!

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FORBANDE 7/18/2013 8:57PM

    It's amazing how people don't realize that plants, seeds and nuts have protein. Great list!

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HAWTGRANNY2014 7/18/2013 8:34PM

    great list. Thanks. I have trouble getting enough protein. I do eat black beans and once in awhile fish. I think I am going to get some more fish next month but not sure.

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NEWVINE 7/18/2013 6:51PM

Thank you I am going to copy the list, because this is where I need help. emoticon

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GOODHEALTH4EVER 7/18/2013 6:47PM


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PEGTIGER 7/18/2013 6:06PM

    I'm not a veggie, but I still enjoy adding beans for protein. I have a problem getting enough protein with meat. Sounds like you're doing great!

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SHANTODD420 7/18/2013 5:24PM

    Great list ruthie always looking for different options.

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BLUEANGELLK 7/18/2013 5:19PM

    Although I am not vegetarian, I sometimes have problems getting enough protein. This list will be very helpful! Thanks

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DJ4HEALTH 7/18/2013 5:16PM

    If you buy the protein mix in the stores then are getting allot of sugar too so make sure that you get them at a health food store and read the ingredients, I get one that is called Blue Bonnet and it has no added sugar. It looks small but when you look in the others that you can get at walmart it is only half full so you need to look at the weight of the container. Garden of life makes a good protein meal but I stay away from their protein shake because it has stuff that I don't want in my body.

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MSLZZY 7/18/2013 5:15PM

    emoticon Good to know!

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MSGRANNYMAE 7/18/2013 5:12PM


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FOREVER27 7/18/2013 5:11PM

    I ask myself this question all the time! Thanks for the information!

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CYCLINGSANDY 7/18/2013 4:59PM

    If you exercise a lot then you will need to amp up your protein. It will just be better for your body.

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MARYANNB25 7/18/2013 4:53PM

    emoticon I love the list. I too have a problem getting enough protein in my daily calories. I will print the list out and put it on my fridge to remind me. Thank you again for sharing your wisdom..... emoticon

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WALLAHALLA 7/18/2013 3:01PM

    Love your list. Protein is usually what I am lacking in. I'm not a vegetarian, I just don't really care if I have meat or not.

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NILLAPEPSI 7/18/2013 2:57PM

    Great info!! Thank you, Ruthie!! emoticon

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GGRANLDY 7/18/2013 2:54PM

    emoticon Thanks for the information in this blog. I will print it off and put in on my fridge. Have a wonderful day. Blessings and emoticon

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1CRAZYDOG 7/18/2013 2:45PM

    You've ticked off a lot of the protein sources I prefer too. Had to acquire a taste for quinoa (don't know why -- it really takes on the flavor(s) of what you combine it with), but is a really nice addition to my repertoire.

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VALYNN26 7/18/2013 2:43PM

    emoticon thanks for sharing

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GINGER_BEAR 7/18/2013 2:39PM


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BARBARAROSE54 7/18/2013 2:21PM


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FIT4MEIN2013 7/18/2013 2:20PM

    Great tips! I will pass these on to my flexitarian daughter. emoticon

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LETHA_ 7/18/2013 1:57PM

    Looks like your protein needs are met!


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KITT52 7/18/2013 1:53PM

    thanks for sharing....

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    What a GREAT list! Thanks so much for sharing!!

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