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TOPIC:   Could someone list some protein rich snacks for me 


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CHANTENAY
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5/14/13 11:18 P

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How true, CMR! The body stores amino acids. We don't need to do a thing.

"Your inner athlete is dying to play!" - Cory Everson

Change doesn't happen without struggle.


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SIMPLYSWEET421
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5/10/13 12:25 P

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I love greek yogurt drizzled with a little agave sweetener and chopped almonds.


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CMR1979
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5/9/13 3:55 P

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@fallenshort - I wouldn't worry about "combining proteins" - most dieticians say that was a myth. Even Frances Moore Lappe, who originally wrote about that idea, said that she regrets writing about it.
The current thought is that if you eat the right combinations over the stretch of a few days, your body combines them for you. No need to do it at each meal. Makes life much easier!



PEACEFROGGER
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5/6/13 7:14 P

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This is a great thread! I have also been looking for ways to get more protein.
My favorite snack right now is a Morning Star Griller's Prime patty with a little hummus and lettuce wrapped around it. This is great for between meals but I'm really looking for some on-the-go snacks that pack more protein.

Thanks for the great ideas! emoticon

"Don't compromise yourself. You are all you've got." ~ Janis Joplin
@--,--'---


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SNIC23
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5/5/13 4:32 P

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1/4 cup raw cashews
1/2 cup cottage (if you do dairy)
2 Tbs. sunflower seed butter on an a few slices of apple or celery stick


Edited by: SNIC23 at: 5/6/2013 (20:05)
~ sNic

GMAZ - Arizona time zone


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RENEEAQUA
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5/5/13 1:31 A

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peanut butter and celery. and if u eat dairy and eggs, a boiled egg and cheese stick

Push harder!!

My minor setbacks are nothing compared to where i'm going


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KKRRISTIN
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4/30/13 8:32 P

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not sure they are snacks but did upload a photo listing plant proteins to my page its a chart from Delicious Living magazine... emoticon


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2SNOWCRANES
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3/29/13 7:07 P

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I;ve been looking at gmo's and am shocked at what they are in: potatoes, zuccini, corn, soy to name a few. Yuck.


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SARISKYJ
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3/29/13 11:20 A

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Edamame is a good protein snack


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CHAWKESFORD
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3/27/13 8:23 A

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Quinoa. It's a whole protein and very versatile.



CHANTENAY
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3/22/13 11:05 P

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Good! I'm new here, and wondered when someone was going to bring up the subject of GMOs. I don't want to buy any soy that was raised that way. Monsanto is SHAMEFUL.

"Your inner athlete is dying to play!" - Cory Everson

Change doesn't happen without struggle.


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CHANTENAY
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3/22/13 11:01 P

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Good point, cmurphy! I showed as low in protein today, yet it's in line with a book I used to feed my daughter who was vegetarian. That book is The Vegetarian Way by Mark and Virginia Messina, published in 1996.

"Your inner athlete is dying to play!" - Cory Everson

Change doesn't happen without struggle.


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CHANTENAY
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3/22/13 10:54 P

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What is PB2?

"Your inner athlete is dying to play!" - Cory Everson

Change doesn't happen without struggle.


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FALLENSHORT
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3/18/13 12:47 P

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I have a question about 'protein rich' snacks---Don't you have to make sure it's a whole protein? Most foods don't have all the essential amino acids that make up a whole protein. Can someone steer me towards a list of vegetarian foods with whole protein? I know soy, and I recently learned flax was a whole protein. Thank you guys!!!



Some mornings, it's just not worth chewing through the leather straps.


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2SNOWCRANES
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3/9/13 10:42 P

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so what do you set you nutrition tracker for since it calculates protein - hoe msny grams are needed for a 5'4' woman


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YDOANYTING
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3/4/13 3:02 P

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If you are eating a variety of foods and in all colors, you really don't have to worry about getting enough protein. Our Food and Drug administration's example of the nutrition plate is not based on science but based on the promotion of the meat and dairy industry. You'll get enough protein from plants. Just look at a buffallo, complete vegan.



2SNOWCRANES
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3/3/13 7:14 P

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I have been using one scoop of protein in my shakes because otherwise I just can not get enough protein.


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OPUS56
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3/2/13 7:38 A

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Hummus, my favorite, and it comes in so many flavors and is so easy to make.


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JAMIEA8
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2/26/13 9:57 A

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Cottage Cheese

When Life hands you Lemons Make Lemonade! www.cahma.org

~Jamie~


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SWTBELLA
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2/25/13 4:01 A

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So many wonderful ideas thank you everyone!


♥`*,¸.•*The journey is more important than the destination*•.¸*'♥




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DAVEED
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2/22/13 9:44 A

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Hempseed Bagel with sun butter.


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ALIAJO
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2/19/13 9:58 A

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This thread is emoticon

I have a hard time meeting protein requirements and I am so happy I found this thread, there's so many great ideas and suggestions!!


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SUSANOWENGLASER
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2/4/13 9:11 P

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EGGS ARE ONE OF THE FEW NATURAL SOURCES OF LECITHIN. EAT AWAY...

Don't Sit And Wait. Get Out There.
Feel Life.
Touch The Sun.
Immerse In The Sea.
(by Rumi)
Susan


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ELIZHARG
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2/1/13 6:34 A

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Thanks for this thread. I can't eat dairy or soy so have always relied on beans, nuts, and eggs for my main protein sources. I think the expectations on the tracker here are high -- I lowered mine to 50g of protein which is totally obtainable with these staples.

Biggest realization for me when I joined SparkPeople was how many calories are in a handful of nuts -- which was my go-to snack! A hardboiled egg is more protein and way fewer calories.We have friends that keep chickens and I'll boil up a dozen eggs at a time and just keep them in the fridge for snacks -- I take one to work with me as an afternoon snack.

I know some people worry about cholesterol in eggs but it has never been a problem for me -- though I've also read that free-range chickens have less cholesterol in their eggs so maybe that helps in my case. Eating a vegetarian diet certainly also helps -- if eggs are the only cholesterol you're eating that's way less than the typical American diet.



IRISHWHISPER
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1/20/13 12:54 A

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As a vegetarian leaning towards vegan, I sometimes just as TVP (textured Vegetable Protein) to salads and soups. I know there is much more to do with it but I am still experimenting. Also, soy cheese is great adding to salads or topping soup. I also use non fat greek yogurt in soups to 'cream' them up....very rich and satisfying.


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KAREBEAR1487
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1/14/13 11:40 A

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My favorite--greek yogurt!! If you get the no fat greek yogurt and mix a little honey in it, it tastes divine. I also mix about a TBl of peanut butter and a little honey into about 6-8oz of greek yogurt and I am in heaven! Such a tasty treat and lots of protein! Also, adding some greek yogurt to your smoothies adds lots of protein. I also substitute greek yogurt for sour cream! yummy...we obviously buy greek yogurt in bulk :)


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FABULOUSDRG
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12/28/12 5:26 P

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I didn't have time to sort, but most of these tend to be high calorie protein snacks. ...it adds variety instead of just a handful of nuts, even though those are great too! I eat dairy products.

I tried Quinoa with sliced almonds and raising the other day...it was delicious. Nice afternoon snack, almost dessert-like! fabulous!


The letters just indicate low calories (AA) up to higher (B-C) calorie snacks

[===== GRAINS/bread =====]
1 VitaTop, 1 Protein Shake (290)
1 c Kashi, 1/2 skim milk (235)
1 c Kashi,12 almonds, 1/2 skim milk (338) B
1 in. slice high-protein banana bread
1 protein bar (180)
12 Kashi Crakers, 1 Wholly Guacamole 100 cal, 3/4 apple (239)
bagel with smart butter, no sugar jelly
VitaTop Muffin (100) AA


[===== DAIRY =====]

6oz Greek Yogurt, 20 pistachios, 1 tsp agave or honey (180)AA
1 fudgesicle
1 sm apple, 1/2 c Greek Yogurt, 1/2 tsp cinnamon (148) AA
1/2 c Cottage Cheese, 1/2 c berries
1/2 c Light Vanilla Ice cream (100) AA
1/2c non-fat frozen yogurt (110) AA
1/3 c ricotta+1/2 tsp vanilla, 1 TBS almonds butter, 4 celery sticks (219)
2 pieces light string cheese (120) AA
3 wedges Light Laughing Cow Cheese (100) AA
3/4 c cottage cheese w. 12 med strawbetties
3/4 c cottage cheese, 1 TBS unsalted peanuts (140) AA
6oz Greek Yogurt, 1/2c Kashi and 6 almonds (236) A
6oz Greek Yogurt, 12 almonds (183)
6oz Greek Yogurt, 12 med strawberries, diced (125) AA
Ice Cream Sandwich (80) AA
mini ice cream (80) AA
Skim Latte 6 oz milk, 6 oz coffee, cinnamon, 1/2 oz dark chocolate (150)
Skinny Cow Truffle bar (110) AA
String cheese (60) AA
WeightWatchers, Skinny Cow (150) AA
Whole wheat tortilla, 1/2 c cottage cheese, 1/2 pinapple (221)
2 string cheese & Popcorn (200) A
2 Laughing Cows & 2 Wasa Crackers (150)





[===== EGG =====]

1 hard-boiled egg, 1 fruit (200) AA
1 hard-boiled egg (80) AAA
1 hard-boiled egg, 1 string cheese (160) AA
3/4 cucumber, 1.5 c carrots, 1/4 salsa, 1 hard-boiled egg (182) AA
5 egg whites with 1/3 sm avoc, 2 high-fiber crackers

[===== NUTS =====]

1 apple w. 1 TBS nut butter
1 apple w. 1/2 TBS nut butter (150) AA
1 banana, 1/2 TBS nut butter (150) AA
1 fruit, 12 almonds
1 med banana, 2 tsp nut butter (200) AA
1 oz soy nuts (140)
1 TBS nut butter, 1 SF hot chocolate (100)
1 TBS nut butter, or 25 pistachios (90) AA
1 TBS nut butter, or 25 pistachios AND 1 hot chocolate (100) AA
1 TBS PB and 5 sm celery sticks (100) AA
1 VitaTop Muffin, 15 almonds (180) AA
1/2 apple, 2 tsp PB (100) AA
10 cashews
12 almonds (83) AA
12 almonds, 1/2 SF Jell-O Pudding (135) AA
15 almonds, 1 SF hot chocolate (154) AA
15 almonds, 1 TBS chocolate chips
15 almonds, 6 oz Greek Yogurt (204) A
15 almonds, SF hot chocolate (154) AA
2 slices whole wheat bread, 2 TBS nut butter
2 string cheese, 10 almonds
2 string cheese, 10 almonds (189)
2 TBS nut butter, or 2 servings of nuts
20 almonds and 1 Hot cocoa (188)
6 almonds, 8 oz chocolate milk (171)
Trail Mix, 3 apricots, 15 almonds, 1/2 c Kashi

[===== FRUIT/VEGGIES =====]

1 c edamame (90) AA
1 c sliced veggies, 2 TBS salsa, 2 Wasa crackers, 1.5 oz laughing cow light cheese
1 carrot, 5 TBS guiltless black bean dip, 2 high fiber crackers (182)
1 Fig and 2 oz Chocolate
1 fruit
1 large apple (95)AAA
1 medium orange (100)
1 medium pear (100)
1 sm banana (100)
1.3 oz soy chips, 1/2 c salsa
1/2 avocado
1/2 c Light Vanilla Ice cream (100) AA
1/2 guac and veggies to dip
1/2 head endive, 1/4 c hummus, 6 olives (170)
1/3 c hummus with veggies to dip (350) C
10 slices jicama, 1 Lrg red pepper, 1/4c hummus
15 grapes, 1 pck hot cocoa (100) AAA
15 raspberries (16) AAA
1c blueberries
1c mango slices
20 med cherry tomatoes, zero cal dressing
22 raspberries (32) AAA
26 grapes
2c strawberries
3 TBS hummus and 8 baby carrots (100) AAA
45 steamed edamame (100)
small baked apple

[===== DESSERT =====]
1 VitaTop Muffin (100) A
1/2c lemon sorbet, 1/4c blueberries
2 Aunt Gussie Chocolate Chip Cookies
4 oz Red Wine (100) AA
Hershey Pretzel Bar (100) AA

[===== SMOOTHIES =====]
1/2 c milk, 1 TBS cocoa and sweetener, 1/2 frozen banana (145) A
High Protein Shake, 1 banana (295) B
High Protein Shake, 10 almonds
Peach Smoothie, 1 peach, 1/2 c Yogurt, 1 TBS sunflower seed butter (221)


[===== OTHER =====]

100 cal popcorn, 1 string cheese (160) A
100 cal popcorn, 20 chocolate chips
1c low calorie soup, country veggie
Popcorn (100) AA


Edited by: FABULOUSDRG at: 12/28/2012 (17:28)


HACK_HACKER
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12/6/12 8:56 P

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These suggestions are all fantastic. I've been vegetarian (occassionally pescetarian) for a year, originally for budgetary reasons. Veggies are just cheaper and last longer. But I noticed that I was getting more vegetables and whole grains in my diet, and decided that I was better off without meat. Now that I'm tracking macronutrients, though, I realize that I'm hitting cholesterol hard by getting protein from peanut butter and hard-boiled eggs. So these suggestions are an enormous help! Adding to my grocery list: chickpeas for roasting, pumpkin seeds, and pistachios.

Speaking of which, I have a hard time choosing high-protein, low-fat nuts. Any suggestions?


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GREENCAT1
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11/11/12 4:49 A

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I love the roasted chick peas. I cook my own or use a can of rinsed and drained chick peas. Put them on an ungreased baking sheet. Sprinkle on spices - I like garlic powder, onion powder, cumin and chili powder and oregano. Roll them around on the baking sheet with your hands. Make sure they are in a single layer. Bake at 350 degrees for 45 minutes. Cool and enjoy!


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SARAJARDIM1979
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11/7/12 12:03 P

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My friends... my go to... protein punch is cooked lupines...
At a low calorie count (90 cal per 100 g of product), It´s a powehouse when it comes to protein..

Check it out... 100g of cooked lupines...
90 calories
3.6g carbohidrates
2.4g fat
13.4g proteins


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HEALTHYLU1
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10/16/12 6:38 A

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Tofu and Bananas - Take 1/2 or 1 banana, mash it. Add mashed or finely cut tofu cubes - about 1/2 as much as the banana - maybe a little more, but not too much, as you want the banana to shine through. Add a handful of raisins, like the amount you would put in cereal. Spray a small fry pan or lightly coat with oil. Add the mixture with a little cinnamon and heat it until it's warm and a little dry.

This makes a great breakfast or protein snack.



LIBBYL1
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10/13/12 12:30 A

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Handful of nuts and seeds...


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DESERTJULZ
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9/22/12 4:16 P

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That frozen banana choco yogurt sounds yummy!

Julia
Sonoran Desert
Joyfully owned by two retired racing greyhounds.
Happily vegetarian for 39 years.

Team Co-Leader: SP Class of May 6-12, 2012


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P_N_GETTINGFIT
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9/22/12 2:41 P

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I love 4 oz of greek yogurt, 100 g of frozen banana, .5 tbsp of cocoa powder, and .5 tbsp of PB2 blended together. It's about 170 calories and 14 grams of protien depending on what brand of greek yogurt you use (I like 0% or 2% plain chobani, trader joe's or fage).

It has the consistency of self serve frozen yogurt from a place like Yogurtland or Red Mango, ect without added sugar or the temptation of adding lots of toppings. To make it more drinkable like a smoothie use non-frozen bananas or add about half a cup of your milk of choice. You could add protein powder also.

Sometimes this banana fro yo is one of my main motivators to run!


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HANDS_UP
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9/12/12 12:33 A

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Awesome ideals!!! Broccoli is supposed to be a great source.




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DOVESKIES3
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9/11/12 3:36 P

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I drink a protein shake in the morning made with 2 cups unsweetened vanilla almond milk, 1 banana, and 1 scoop of this protein powder from Garden of Life:
http://www.amazon.com/Garden-Life-Organic-Protein-Grams/dp/B0031JK96C/ref=sr_1_1?ie=UTF8&qid=1347392115&sr=8-1&keywords=raw+protein+garden+of+life


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TREADGENTLY
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8/19/12 7:03 P

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sounds yummy! I'm going to try it! thanks,
Maureen

Creative writer, Personal trainer. photographer.


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SALLYGRL
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8/12/12 1:17 A

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Peanut butter on anything............I like celery, apples or bananas

Hard boiled eggs

Those are my standby's



KATANA1013
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7/31/12 7:54 A

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I made these last night, and they came out pretty good! They're no bake, so it's super easy... and loaded with protein!

purehealthguide.com/2012/06/orange-choc-nu
t-energy-bites/




CHIAWATHA
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7/23/12 1:56 P

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I soak extra firm, high protein tofu in Bragg Liquid Aminos, 'bread' with hemp seeds and then bake in the oven at 350 degrees for 12 minutes.

emoticon


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1LADYMYSTIC
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6/24/12 2:16 P

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I have to agree. I quit buying almost all processed foods and opted to make almost everything myself. My husband was not completely on board, so I watched what he usually bought (we keep our money and shopping separate) and looked up healthy recipes that were similar. The biggest hit has definitely been homemade chewy granola bars made with lots of almond butter, pumpkin, flax, and sunflower seeds and blue agave syrup as the binder (instead of corn syrup or honey). Tons cheaper than buying them and infinitely more healthy!

There is only one of you in the world, so take care of yourself in all matters.


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LILCOOKIE1
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6/24/12 2:04 A

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As a holistic health coach, I always suggest to my clients not to eat bars of food. "A bar of food is not food" unless it is homemade without the additives, preservatives, and isolated soy proteins, whey proteins, and sugars. Brendon Brazier's book "The Thrive Diet" has some great recipes for homemade protein bars. When my husband and daughter ran the PF Chang's marathon, I made them some, and they were delicious. I also discovered another great snack high in protein--pumpkin seeds: 3 tbsp/about 1/4 cup have 10 grams of protein. They are delicious too. I've been snacking on pistachios and pumpkin seeds off and on and have lost belly fat too as a result.



1LADYMYSTIC
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6/19/12 1:20 A

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I cannot sing the praises of tempeh loud enough! I like tofu, but tempeh offers so much more in the way of protein and fiber. It is also much more easily digested than tofu and other soy products because it is fermented. It also tastes wonderful! It has a nice texture and nutty, almost meaty taste. I like it dry roasted in a pan and served up with some mustard, but it is just as versatile as tofu when trying to replace meat in recipes.

There is only one of you in the world, so take care of yourself in all matters.


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JENNALEIGHHHH
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6/18/12 10:57 P

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I love me some tofu. Also banana with a bit of peanut butter!


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TEADRINKER7
TEADRINKER7's Photo Posts: 202
6/9/12 10:26 A

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I like roasted soya beans!



SAINTBETH
SAINTBETH's Photo Posts: 1,590
6/5/12 12:51 P

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I like protein bars. You have to read the labels because some don't have that much protein compared to calories, in spite of the name. I aim at bars that have a protein value in grams that is almost 10% of the number of calories. So a 250 calories bar should have 20-25 grams of protein. Sometimes I have these as part of a meal, since I live alone this is not problem. Sometimes as a substantial snack.

Also like lemon cream frappe. I put 2 tbsp. bottled lemon juice [use fresh if you are not lazy like me], 1 cup natural soy milk, and 1 1/2 cold water/ice, + sweetener to taste. Put in blender if you want foam, or just stir if you don't like the bubbles. Tastes like dessert, refreshes and gives good amount of protein. Use lime juice for a key lime frappe.

Arise, Oh Lord, and let your enemies be scattered.

~~~The longest journey begins with a single step.~~~


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REDELAINE1990
REDELAINE1990's Photo SparkPoints: (20,268)
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5/29/12 6:15 P

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loving this thread, thanks for all the ideas


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DAKOTA106
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5/18/12 10:16 P

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Hi all! I am returning to a vegan life style for health reasons and am really enjoying it.Lost 3 lbs. this week and very seldom starving. My go to snack is the roasted chick peas and hummus and raw veggies.Enjoyed saute'd mixed veggies and brown rice for dinner with a nice salad.Have a great night all!


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SHEL_V2
SHEL_V2's Photo Posts: 160
5/18/12 4:24 P

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I'm finding it easier to consistently get enough protein by incorporating it into meals. I've studied my good and bad days in nutrition tracker to see what works. Snacks don't work for me; each unplanned snack seems likely to lead to another. Instead, I've added volume to my lunch and dinner with loads of veggies. I'm loving my Veganomicon, even though I'm mostly in the "How to cook a vegetable" chapter and trying all the seitan recipes.

Currently, I just can't get enough seitan. (Check out http://www.theppk.com/2009/11/homemade-seitan/) The version I make has over 30g of protein in about 220 calories.

On days when I'm not going to have seitan, I usually have Kashi GoLean breakfast cereal instead of my usual oatmeal. With 9g of protein, at least it gets me off on the right foot.

All that said, my magic snack right now is Boca Breakfast Links. Two links have 70 calories, 3 g of fat, 8g of protein and 5 g of carbs (and 2 of those are fiber). I'll usually have a serving of fruit along side.

Getting the protein and bulking up my lunch and dinner with veggies has made it so much easier to stay on target.


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ELINGLE311
Posts: 3
5/17/12 10:02 A

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Some of these are really good ideas for protein rich snacks. So glad I checked the out.


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CHEFMOM1199
SparkPoints: (12,045)
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5/13/12 8:15 A

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I am constantly showing low on my protein for the day and I love the garbonzo bean idea!

“Insanity is doing the same thing, over and over again, but expecting different results.”
― Albert Einstein

The journey is the reward.
Chinese Proverbs


Wherever you go, go with all your heart.
Confucius


It does not matter how slowly you go so long as you do not stop.
Confucius

Attitude is a little thing that makes a big difference.
Winston Churchill

The steeper the mountain the harder the climb the better the view f


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BOOTSYCARTER
Posts: 2
5/8/12 10:07 A

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I tried the roasted chick peas once and they poped all over the oven? Any suggestions.

Edited by: BOOTSYCARTER at: 5/8/2012 (10:08)


OPERAROCKSTAR
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5/4/12 6:13 P

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Cottage cheese packs a good protein punch! It's easy to make your own! Recipes all over the Internet for how to make vegetarian-friendly (i.e. no rennet) cottage cheese.

If not now, when?


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CHERIE22222
CHERIE22222's Photo SparkPoints: (2,291)
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4/29/12 7:15 P

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Thank You Everyone for the Great Ideas! I was always showing really low on protein too. This was interesting and educational. emoticon


Cherie


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BEVA0307
BEVA0307's Photo SparkPoints: (4,788)
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4/21/12 5:27 P

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Sounds delicious. I thought I'd have to buy something like this in bulk, already made. It's great to be able to make it myself.


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BEVA0307
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4/21/12 3:14 P

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This recipe sounds great. I'll try it. And a lot of the other ideas too!!! Although I agree with some others that's perhaps we don't need as much protein as suggested in some places. I've read to strive for your weight in kilograms (2.2 lbs to the kilogram, if you want to figure it out) for number of grams a day. A high protein snack does keep you fuller longer, though.


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NATFREEMAN1
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3/29/12 12:03 P

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Crunchy garbanzo beans are my fav right now......you drain the canned beans andrinse the starchy stuff off. Then roll them on a towel to dry them off. Heat your oven to 400, put beans on a cookie sheet( leave them a bit of room), drizzle with evoo, roll again to coat and bake for 35 mins or so( untill browned and crunchy). Once you take them out sprinkle with your fav spices. Very addictive so be careful or they dissapear.

Enjoy!


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