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TRISHP1961's Photo TRISHP1961 SparkPoints: (78,116)
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5/28/11 10:05 A

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I agree with Sandra...The same phobia seems to exist regarding getting calcium for those that don't eat/drink dairy. I am mostly vegan. I just feel better eating that way. Since I am also allergic to wheat, it makes meal planning difficult. So sometimes I will eat meat just because it is faster and easier, not because my body is craving it...or I need the protein.



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SCAREWALDORF's Photo SCAREWALDORF SparkPoints: (60,467)
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4/25/11 12:38 P

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TRILLIANTOO makes a great point about avacado-it's such an amazing food I love it!

Try experiementing with different beans and pulses. x

SANDRA_92083's Photo SANDRA_92083 SparkPoints: (9,481)
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1/19/11 2:31 P

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Here's a great link! www.vrg.org/nutrition/protein.htm

"Some Americans are obsessed with protein. Vegans are bombarded with questions about where they get their protein. Athletes used to eat thick steaks before competition because they thought it would improve their performance. Protein supplements are sold at health food stores. This concern about protein is misplaced. Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. In reality, we need small amounts of protein. Only one calorie out of every ten we take in needs to come from protein 1. Athletes do not need much more protein than the general public 2. Protein supplements are expensive, unnecessary, and even harmful for some people.

How much protein do we need? The RDA recommends that we take in 0.8 grams of protein for every kilogram that we weigh (or about 0.36 grams of protein per pound that we weigh) 1. This recommendation includes a generous safety factor for most people. When we make a few adjustments to account for some plant proteins being digested somewhat differently from animal proteins and for the amino acid mix in some plant proteins, we arrive at a level of 1 gram of protein per kilogram body weight (0.45 grams of protein per pound that we weigh). Since vegans eat a variety of plant protein sources, somewhere between 0.8 and 1 gram of protein per kilogram would be a protein recommendation for vegans. If we do a few calculations we see that the protein recommendation for vegans amounts to close to 10% of calories coming from protein. [For example, a 79 kg vegan male aged 25 to 50 years could have an estimated calorie requirement of 2900 calories per day. His protein needs might be as high as 79 kg x 1 gram/kg = 79 grams of protein. 79 grams of protein x 4 calories/gram of protein = 316 calories from protein per day. 316 calories from protein divided by 2900 calories = 10.1% of calories from protein.] If we look at what vegans are eating, we find that between 10-12% of calories come from protein 3. This contrasts with the protein intake of non-vegetarians, which is close to 14-18% of calories.

So, in the United States it appears that vegan diets are commonly lower in protein than standard American diets. Remember, though, with protein, more (than the RDA) is not necessarily better. There do not appear to be health advantages to consuming a high protein diet. Diets that are high in protein may even increase the risk of osteoporosis 4 and kidney disease 5"

~ Rebekah ~
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SANDRA_92083's Photo SANDRA_92083 SparkPoints: (9,481)
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1/19/11 2:15 P

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I primarily get mine through eggs, dairy (cheese, cottage cheese, yogurt and milk), almond milk, whole grains (brown rice, whole wheat bread, whole grain pastas, whole grain cereals, oatmeal), ocassional protein bars (love Luna bars), beans, nuts/nut butters and ocassional meat substitutes (crumbles, morningstar chik patties, veggie burgers, etc.)

Edited by: SANDRA_92083 at: 1/19/2011 (14:17)
~ Rebekah ~
Men's best successes come after their disappointments.
- Henry Ward Beecher



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JIMDAB's Photo JIMDAB Posts: 4,647
4/3/10 6:58 P

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beans nuts meat

Anything you can conceive and believe you can achieve...


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TRILLIANTOO's Photo TRILLIANTOO SparkPoints: (40,805)
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3/30/10 12:16 P

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Oh, yeah, also ...

Avocados do not taste like cheese. That's a "duh".

But they give fat and creaminness to things which allow you to be vegan.


I know there is more ... my brain is taking a while to sort and export data.




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TRILLIANTOO's Photo TRILLIANTOO SparkPoints: (40,805)
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3/30/10 12:02 P

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Sweet!

That's great to know!




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"One cannot think well, love well, sleep well, if one has not dined well." - Virginia Woolf

"Don't give up, just keep giving." character Sam on Touched by an Angel, episode Indigo Angel

"Keep Moving Forward" Disney/Pixar's Meet The Robinsons

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CRESIDA's Photo CRESIDA SparkPoints: (33,943)
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3/30/10 11:58 A

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Oh, great info, thanks!

Speaking of noshing on nuts and related to dairy (and slightly to protein):

One thing that I found recently was the phenomenal calcium content in almonds. I've started keeping almonds around for snacking and almond butter for sandwiches. They're a great little protein/calcium combo. Add some fortified soymilk (protein and calcium and B-12) to my day, and I'm a happy girl!

Edited by: CRESIDA at: 3/30/2010 (11:58)
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TRILLIANTOO's Photo TRILLIANTOO SparkPoints: (40,805)
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3/30/10 11:47 A

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Dairy is hard to let go of.

When I found I was lactose intolerant it was YEARS of discomfort and suffering to figure out how to cope. And all my vegetarian friends were lactose and reifined-flour (eg any kind of bread, pasta, etc.) dependent and coudln't help me. Meanwhile slamming me.


Anyway, so here's what I've learned:

1) There ARE vegan cheeses and they're WONDERFUL ... but IF and ONLY IF you mix them with other foods. So don't just nosh on them, put the on crackers ... top them on your veggie scrambles, your vegan burritos, burgers, pizza, etc.

2) for noshing, try nuts or seeds - gives you the calories and fat, but without the lactose.

3) even try using a coffee grinder to grind up pumpkin seeds - a great substitute for parmesan cheese! (do NOT, however, do this with nuts - goopies up your grinder)

Ummmm ... there's more. That's what I have for now, though.





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***********************

"One cannot think well, love well, sleep well, if one has not dined well." - Virginia Woolf

"Don't give up, just keep giving." character Sam on Touched by an Angel, episode Indigo Angel

"Keep Moving Forward" Disney/Pixar's Meet The Robinsons

"There is no problem that cannot be solved by chocolate" - Buffy, the Vampire Slayer


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CRESIDA's Photo CRESIDA SparkPoints: (33,943)
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3/30/10 10:02 A

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Trillian, that's what I was wondering. The friend who recommended it eats a primarily vegan diet, and seems happier to let go of dairy than I am.

However, I get a lot of recipes from a vegan food blog, so maybe I might keep some around for when I don't feel like adapting recipes. ;)

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TRILLIANTOO's Photo TRILLIANTOO SparkPoints: (40,805)
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3/29/10 8:31 P

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I've used nutritional yeast and yeah, it kinda sorta, somehwat, if you squint your eyes and tell your tongue to think about something else, can taste a bit like cheese.

It does have protein I am sure, but I really don't see the point .. unless that's your primarily source of dietary B-12.



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(¸.·Trillian*´¨)
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***********************

"One cannot think well, love well, sleep well, if one has not dined well." - Virginia Woolf

"Don't give up, just keep giving." character Sam on Touched by an Angel, episode Indigo Angel

"Keep Moving Forward" Disney/Pixar's Meet The Robinsons

"There is no problem that cannot be solved by chocolate" - Buffy, the Vampire Slayer


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TRILLIANTOO's Photo TRILLIANTOO SparkPoints: (40,805)
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3/29/10 8:29 P

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To answer an earlier post ... I generally turn to seitan as it's highest protein, lowest calorie, loest carb, lowest fat, of just about anything out there.

The chicken style one you can use for any chicken recipe, or just put on your salads. LOVE IT!!!

Also sprouted grains have 4 times the protein as cooked - so try making your own sprouted grain porridge (I can give you recipes) or at the health food store, get raw cereal, breads, granolas and the like. They'll have sprouted grains so you get maximum protein, but it's dehydrated to be shelf stable ... not cooked.

*´¨)
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(¸.·Trillian*´¨)
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***********************

"One cannot think well, love well, sleep well, if one has not dined well." - Virginia Woolf

"Don't give up, just keep giving." character Sam on Touched by an Angel, episode Indigo Angel

"Keep Moving Forward" Disney/Pixar's Meet The Robinsons

"There is no problem that cannot be solved by chocolate" - Buffy, the Vampire Slayer


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CRESIDA's Photo CRESIDA SparkPoints: (33,943)
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3/29/10 11:37 A

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Has anyone tried nutritional yeast? I've had it highly recommended but haven't gotten off my lazy butt to go buy it yet.

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MARIA_S's Photo MARIA_S Posts: 362
3/29/10 11:28 A

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Eggs and tofu for me.
Eggs are pretty self explanitory.
Firm tofu marinated and grilled for stir-fry, silken tofu or soft for veggie dips and cream sauces for pasta. I can even serve it to other people, and they have no clue it's tofu based.
Nuts are great as well, but I have a hard time stopping when snacking on those.

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KALORIE-KILLAH's Photo KALORIE-KILLAH SparkPoints: (20,313)
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3/27/10 2:46 P

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Eggs! Well, just the whites (thanks to hereditary high cholesterol). I probably go through a dozen eggs a week, though I now get the cartons of pure egg whites so I don't keep tossing away the yolks. I use whole eggs for some recipes and egg salad, though not frequently.

A close 2nd would be Greek yogurt! I go through two tubs per week (one vanilla, one plain) because it's so good!

I also love tofu! I use silken in smoothies and extra-firm in stir-fry, pizza, sandwiches, etc.

Some protein-filled snacks are nuts and seeds. Yum!

I infrequently eat quinoa, fish, and chicken.

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DARKORANGE's Photo DARKORANGE Posts: 521
3/27/10 2:16 P

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Quinoa grain or pasta with curried peas or beans, tabouli made with bulgar.
The following nutrient database has a link "go to Nutrient Lists" that you can pull pdf reports for a desired nutrient

http://www.nal.usda.gov/fnic/foodcomp/se
arch/

You can weed through the meat and you will find other options.

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DARKORANGE's Photo DARKORANGE Posts: 521
3/27/10 2:11 P

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Quinoa grain or pasta with curried peas or beans, tabouli made with bulgar.
The following nutrient database has a link "go to Nutrient Lists" that you can pull pdf reports for a desired nutrient

http://www.nal.usda.gov/fnic/foodcomp/se
arch/

You can weed through the meat and you will find other options.

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Just when the caterpillar thought the world was ending, he turned into a butterfly. ~Proverb


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SIRIRADHA's Photo SIRIRADHA SparkPoints: (0)
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3/7/10 2:37 P

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I like making keema with it for vegetarian lunches. It's also good used in spaghetti sauce

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BTVMADS's Photo BTVMADS Posts: 985
3/1/10 3:33 P

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I really like TVP, as long as I'm using it in a recipe that has a lot of other flavors. I like soaking it in broth and adding it to marinara sauce, soups, and burritos/enchiladas, since those dishes have strong flavors and just need some more protein or chewiness. I prefer using it to meatless soy grounds, too, since it's super cheap and has next to no sodium!

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NEED2BHEALTHE's Photo NEED2BHEALTHE SparkPoints: (2,336)
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2/28/10 11:06 P

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Has anyone tried TVP? if so what do you think of it?

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2/25/10 11:36 A

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Generally, eggs and soy products are going to "pack the most punch". Veggie patties and fake meats (a lot of which have soy protein) have a fairly high protein content. Seitan, also, has a fairly high ratio. This is likely why when you look into vegan cooking you find a lot of recipes with tofu, tempeh, seitan, and TVP.

You could also get whey powder and add it to foods, such as oatmeals and shakes. It has a ridiculously high protein to calorie ratio.

Personally, I prefer a variety of protein sources throughout the day, and I've really liked incorporating legumes in to my diet. Garbanzos probably have the best protein/calorie ratio of all the beans.

The thing to remember about beans, nuts, seeds, and grains, is that they give you a whole variety of other nutrients that are necessary, in addition to protein. That's been the key to me for making a semi-vegetarian diet work - the variety of foods.

Edited by: CRESIDA at: 2/25/2010 (11:37)
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MARIA_S's Photo MARIA_S Posts: 362
2/24/10 1:14 P

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These are all great ideas, but does anyone know which of these packs the most punch for the calories?

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KNUDDELCHEN67's Photo KNUDDELCHEN67 Posts: 41
2/24/10 10:28 A

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Eggs and proteinbars

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DRJACKIE's Photo DRJACKIE Posts: 99
2/23/10 7:21 A

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quinoa and edamame - in addition to the protein, they have lots of fiber. I cook up enough quinoa to last a few days, divide it up into plastic containers in 1/2 cup servings, add frozen shelled edamame and any other leftover veggies I have hanging around, and take it to work.

I also use soy milk and carnation instant breakfast (low carb) for a quick and easy breakfast.

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SHADESOFPURPLE's Photo SHADESOFPURPLE SparkPoints: (30,323)
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1/31/10 8:28 P

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Beans, all kinds, pink, black, garbonzo, baked i rotate them , but i eat some sort of bean every day. I also eat nuts, & seeds, and yogurt & almond milk.

this is the longest stretch i have gone without meat or fish. I am on day 10.

Edited by: SHADESOFPURPLE at: 1/31/2010 (20:32)
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DBSTRING507's Photo DBSTRING507 Posts: 21
1/25/10 9:29 A

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Chickpeas, lentils, tofu, and yogurt...I'll have to try the Greek yogurt that was mentioned, though. I've made tziki(sp?) before to go on falaffel..but never tried the Greek yogurt with fruit or granola...thanks for the tip.

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BTVMADS's Photo BTVMADS Posts: 985
1/15/10 1:55 P

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I swear by non-fat Greek yogurt. Usually, flavored yogurts are loaded with sugar, but the Greek style has just 13 grams of sugar per serving and a whopping 15 grams of protein! That's half the sugar and more than double the protein of regular yogurts. It's also thicker and much creamier, so it's really satisfying.

I have a yogurt and a homemade pumpkin bar for breakfast every day, and not only does it keep my intake at the right level, but it also keeps me fuller all morning.

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1/13/10 12:08 A

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nuts, dairy, seitan, tempeh, tofu, whole grains, beans, meat substitutes some days...I get fresh halibut and salmon (family in Alaska fish), get fresh clams, oysters, crab, and squid when the season is here..when we do buy meat, its local.

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TRILLIANTOO's Photo TRILLIANTOO SparkPoints: (40,805)
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1/4/10 1:15 P

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I do mostly vegan so outside of my veggies I get protein mostly from things like seitan, tempeh and tofu.

Sometimes I'll also have whole grains like quinoa or buckweat, or have a sprouted grain bread, wrap or tortilla.

I also use beans, whole grain rice, and lentils.

I'm working on sprouting lentils and grains as I've learned they have about 4 times more protein raw than cooked.

I also like the meat substitutes like vegi dogs, vegi burgers, Veat, Quorn, soy crumbles and the like, but I don't use them often as many of them have cane sugar in them.

I also will use soy milk, and protein powder in my green smoothies, and I do have a couple healthy shake mixes for in a pinch.

We're also experimenting a lot with fish - we look at what is the lowest price and try it. Tilapia has become our most common go-to fish, but we're also now working with swai (also called basa). We like salmon, but it's expensive (and not very 'green'), and I'm trying to learn to like trout.

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***********************

"One cannot think well, love well, sleep well, if one has not dined well." - Virginia Woolf

"Don't give up, just keep giving." character Sam on Touched by an Angel, episode Indigo Angel

"Keep Moving Forward" Disney/Pixar's Meet The Robinsons

"There is no problem that cannot be solved by chocolate" - Buffy, the Vampire Slayer


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KAUAI-CAROLANN's Photo KAUAI-CAROLANN SparkPoints: (145,815)
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12/30/09 8:34 P

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We've been getting some really good ahi lately, so I've been enjoying a few ounces here and there.

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SIRIRADHA's Photo SIRIRADHA SparkPoints: (0)
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12/30/09 7:45 P

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I picked up a couple of higher protein options at the bargain mart today.

South Beach Crispy Meal Bar has 12g of protein for 180 calories

Kashi Golean Creamy All Natural Instant Hot Cereal
has 9g protein for 150 calories

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12/22/09 6:30 P

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I eat Kashi Go Lean for breakfast most days (PACKED with protein).

Boca chik'n are also - I put on on half a slice of whole grain bread with miracle whip and spinach leaves.

I'm addicted to nut butter (organic cruncy peanut butter currently). I usually spread a tablespoon on half a whole wheat pita.

Cheese. Love cheese.

And don't foget nuts themselves.

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SUGARFREEBIE Posts: 198
12/12/09 4:58 P

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I use LOTS of fat-free dairy including NSA yogurt, egg sub (tastes a lot better w/ some FF cheese mixed in), beans, and lentils. I'm having Quorn tonight plus a rice/lentil pilaf but tomorrow I'll probably flex over to tilapia (hubs has a tight lap band and loves fish)--I have to work tonight and tomorrow night so gotta KISS before I go run for 12 hrs.


Peace out,
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KAUAI-CAROLANN's Photo KAUAI-CAROLANN SparkPoints: (145,815)
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12/11/09 5:35 P

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Oh, forgot, edamame! I get them shelled & frozen then add to salads or soups. 1/2 cup = 8g

Extra firm tofu, drained & pressed, cut into cubes then tossed with tomatoes, fresh basil & a vinaigrette.
3oz tofu = 8g

Carol~~ Kauai, Hawaii
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KAUAI-CAROLANN's Photo KAUAI-CAROLANN SparkPoints: (145,815)
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12/11/09 5:20 P

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Whole wheat pasta and cous cous are good sources as well. Pasta can also be all about salad by adding corn, black beans, chopped up cucumber, zucchini and using LF Italian dressing & a splash of balsamic, toss in a little tuna or cottage cheese and you've got protein power!

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SUSHAH Posts: 763
12/10/09 9:36 A

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I enjoy egg white veggie omelettes, plain fat-free yogurt (with fresh fruit), salmon, low-fat dairy, and a variety of beans (as a side dish or served with brown rice).

PFLEEG's Photo PFLEEG Posts: 197
12/2/09 3:14 P

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Quinoa is my new favorite meatless protein. There is so much you can do with it.

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CELAINE1's Photo CELAINE1 Posts: 1,541
11/5/09 9:09 A

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Lentils and Beans. Everynow and then a little fish.

 
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CRESIDA's Photo CRESIDA SparkPoints: (33,943)
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11/3/09 10:35 A

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This is still something that I'm working on getting right, and the previous recommendations are great. Some stuff I do: Nuts are a great snack. I'll also have an 8 oz glass of soymilk if my protein levels are low for the day.

I also have a recipe for roast chickpeas (garbanzo beans), which I'm considering keeping around for snacking.

The Vegetarian Resource Group has some great information on protein in a plant based diet. Here's a link to plant-based protein sources: www.vrg.org/nutrition/protein.htm

I was happy to find this link because it's helping me branch out in my protein sources.

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LUCYTHERUNNER's Photo LUCYTHERUNNER Posts: 6,879
10/31/09 12:46 P

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I love cottage cheese! I forgot all about it! Thanks

Run like a Girl!

“Success will never be a big step in the future; success is a small step taken just now.” ~Jonatan Mårtensson


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YOUNMM23's Photo YOUNMM23 SparkPoints: (32,007)
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10/30/09 10:51 P

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Lentils or cottage cheese. Lentils are good because of the fiber. cottage cheese is good because it has an insane amount of protein.


“Many of life's failures are people who did not realize how close they were to success when they gave up.” - Thomas Edison


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SIRIRADHA's Photo SIRIRADHA SparkPoints: (0)
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10/30/09 7:00 P

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If you have a sweet tooth you can look for protein supplement bars. Or snack on a boiled egg every once in a while.

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HILLSEEKER50's Photo HILLSEEKER50 Posts: 4,793
10/30/09 5:02 P

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Like you I eat 3 ozs of meat at dinner with my family. All other meals (breakfast,lunch and snacks) are meatless.

I eat alot of grains ie:quinoa,beans and soy. My protein levels are normal levels.

Didi

GOALS FOR 2009

Maintain a healthy weight and lifestyle (110-118lbs)

Run 1000miles in 2009

Strength train three times weekly

Run 2 out of Province Half Marathons:-

Personal motto:-
Without sacrafice there is no victory!!!





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LUCYTHERUNNER's Photo LUCYTHERUNNER Posts: 6,879
10/30/09 8:34 A

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This past week I've been eating meatless breakfast 7 lunch and about 3 oz of meat for dinner. I've been under my protein range all week. Any ideas on how I can beef up my protein?

Run like a Girl!

“Success will never be a big step in the future; success is a small step taken just now.” ~Jonatan Mårtensson


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