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DIDS70 Posts: 5,368
1/13/14 12:19 P

one poster mentioned it in a long list of possible foods, but Greens have lots of protein as well. Kale and spinach are among my favorites.

JENNILACEY SparkPoints: (81,972)
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1/13/14 7:15 A

I wouldn't listen to your gym for nutrition advice. They seem a little confused... why would they recommend only salads and cereal at night? That makes no sense. First, cereal is far from the healthiest food to eat and is usually lacking in protein. "Salads" is a very vague recommendation... a salad can be anything from some ice burg lettuce, tomatoes and cucumber which is lacking in nutrients and void of protein to something filled with a rainbow of veg, cheese, meat, beans and nuts. There are also plenty of other protein sources aside from eggs.

If you're around 120 lbs. I'd aim for about 70-110g of protein a day. Protein can come from meat, dairy, legumes/lentils, whole grains, nuts/seeds.

Protein... yes, it is important to get enough for muscle repair in order to build muscle but it seems the marketing industry has inflated it's importance to getting a gym body in order to sell protein supplements/powders. You don't need an insane amount of protein unless perhaps you're a 250 pound body builder. Just get an adequate amount for muscle repair and eat around 10-30g at each meal.

What's more important is that you are challenging your muscles in the gym. Lifting heavy weights/resistance that fatigue your muscles in 6-12 reps and doing full body compound exercises to ensure you're working all muscles efficiently and really giving your large muscles a good workout which is essential for a beginner. (squats, lunges, bench press, overhead press, rows, pull ups, deadlifts etc.) You need really heavy weights for these sort of exercises.

What's even more important is that you're eating enough calories. In order to grow muscle, you need to feed it and even gain weight. You should be eating about 200-400 cals above the amount that is required to maintain your current weight. Then you can gain weight for about 6 months or so and after cut your calories slightly for 6 months or so to lose any fat. This is how you get "toned".

SPARK_COACH_JEN Posts: 65,916
1/13/14 6:34 A


You've gotten some great advice and suggestions in this thread. My suggestion would be to follow the nutrition recommendations in your SparkPeople Nutrition Tracker. If you scroll to the bottom of your tracker, you'll see your recommended calorie, fat, protein and carb ranges. You don't need a high protein, low fat, low carb diet to lose weight. I agree with the previous posters that you probably don't want to take the diet advice you're being given at your gym. You're better off meeting with a registered dietitian if you want to create a meal plan specific to your needs.

Coach Jen

SLIMMERKIWI SparkPoints: (253,963)
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1/13/14 1:21 A

It depends on what you mean by "low in carbs and low in fat". That by default means high protein. High protein can cause a myriad of health issues, including kidney stones and other renal problems.

Below is a link regarding the above:

This is the article "The Truth about Carbs" :

This article is re the risks of eating a 'low-fat diet'"

It all comes down to balance - neither carbs or fats are enemies - it comes down to a healthy balance, including with protein.


NAVI25584 SparkPoints: (598)
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Posts: 14
1/13/14 1:01 A

Thanks everyone for sharing such a valuable information...
To conclude, One should eat a balanced diet low in carbs and low in fats.
Starving yourself is not solution to loose fat from body rather it can be dangerous.
Thanks everyone once again...

NYXWOLFWALKER SparkPoints: (168,070)
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1/12/14 1:41 A

plenty of alternatives to eggs for protean such as…
FOOD……….……….AMOUNT……….PROTEIN (gm)……….PROTEIN (100 cal)
Tempeh……….……….1 cup…………..31……….……….…….9.6
Soybeans, cooked……1 cup…………..29………………..…….9.6
Seitan……….………….3 ounces………21……………….…….17.5
Lentils, cooked 1 cup 18 7.8
Black beans, cooked 1 cup 15 6.7
Kidney beans, cooked 1 cup 15 6.8
Chickpeas, cooked 1 cup 15 5.4
Pinto beans, cooked 1 cup 15 6.3
Lima beans, cooked 1 cup 15 6.8
Black-eyed peas, cooked 1 cup 13 6.7
Veggie burger 1 patty 13 18.6
Veggie baked beans 1 cup 12 5.0
Tofu, firm 4 ounces 11 10.6
Tofu, regular 4 ounces 10 10.7
Quinoa, cooked 1 cup 8 3.7
Peas, cooked 1 cup 8 6.6
Textured Vegetable Protein (TVP), cooked 1/2 cup 8 15.0
Peanut butter 2 Tbsp 8 4.1
Veggie dog 1 link 8 13.3
Spaghetti, cooked 1 cup 8 3.7
Almonds 1/4 cup 8 3.7
Soy milk, commercial, plain 1 cup 7 7.0
Almond butter 2 Tbsp 7 3.4
Soy yogurt, plain 8 ounces 6 4.0
Bulgur, cooked 1 cup 6 3.7
Sunflower seeds 1/4 cup 6 3.3
Cashews 1/4 cup 5 2.7
Spinach, cooked 1 cup 5 13.0
Broccoli, cooked 1 cup 4 6.7

Edited by: NYXWOLFWALKER at: 1/12/2014 (01:43)
MICHELLEXXXX SparkPoints: (12,275)
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1/11/14 11:01 P

I think reading some basic nutrition articles could help you.

SUNNYARIZONA SparkPoints: (232,784)
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1/11/14 7:42 P

Oh good heavens. Go to another gym. Telling you there is NO alternative for an egg, is really showing their ignorance of foods!!! There are so many choices out there, you just need to look and read labels.

BTW, telling you to eat only cereal and salads at night has NO sustaning power to get you through to morning without waking up ready to eat your SHOE!

A protein and carb is a better choice as a snack 2 hours before bed.. Peanut butter, cheese, chicken etc. are GOOD protein subs!

SLIMMERKIWI SparkPoints: (253,963)
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1/10/14 9:12 P

For a good toned body, you need to do exercises that sculpt and tone. Things like using dumb-bells (don't need heavy ones - even 2 even-sized cans of baked beans will work), pushups, and planks are very common and good ones. Pilates is another that will strengthen and tone your entire body.

As far as being allergic to eggs is concerned, there are tons of ways of getting protein without them.

Lean meat

Skinless Chicken

Fish (canned and fresh)

Cottage Cheese

Greek Yoghurt


Milk - either cows or alternative such as Soy, BUT ensure that the alternative IS a good source of protein, vitamin D and calcium. Some need these to be added!


Chick Peas

Legumes such as Lentils and Split Peas

As far as what the Gym is advising, I would NOT take any notice of them. They aren't qualified to give that sort of advice. If you want to eat meat and cooked veges at night, go ahead and do so. If you have any more concerns about your diet, please talk with your Dr and ask for a referral to a Registered Dietitian - THEY are the ones who have had the appropriate training!!!!

Good luck,

MEGAPEEJ Posts: 732
1/10/14 3:30 P

Others have given good advice on types of lean protein.

For what it's worth, I would be hesitant to take diet advice from the staff at your gym. If you're starting a full body strength routine, eating nothing but salads and cereal for dinner is not good balanced advice, and for many of us would be a recipe for failure. Especially as you don't need to lose weight, but may actually gain (i.e. need more calories) as you build muscle. Also, they say "there's no alternate to egg", to someone with an egg allergy? So their advice is just eat the egg anyway?

I don't think they have the appropriate knowledge and qualifications to advise you on your diet, and I strongly recommend getting that information elsewhere.

SUNSHINE6442 Posts: 2,314
1/10/14 7:48 A

Pumpkin 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 and Romano cheese, chia seeds, pistachios, lamb, lentils, lobster, crab, pork loin chop, sirloin steak and tuna too.

Pepitas.... 1 Ounce has 8 Grams of protein making them a smart snack or salad addition. Pepitas are already shelled pumpkin seeds. Badia Brand @ Walmart.

Gouda is a good source of protein. Get the low fat version and eat 1 ounce sliced thin.
Wasabi Peas are high amounts of protein, which add up to 4.3 g per 1-oz. serving.

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 and will help you stay full.

Reduced fat yogurts, grains such as quinoa and kasha which are extremely high in protein

Edited by: SUNSHINE6442 at: 1/10/2014 (07:49)
LEC358 SparkPoints: (11,135)
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Posts: 2,744
1/10/14 7:41 A

Some good sources of protein would be fish, lean meats, beans, or quinoa. At your weight though, a full body strength training routine would be the best bet for gaining muscle tone.

NAVI25584 SparkPoints: (598)
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Posts: 14
1/10/14 6:27 A

Hi all,
I m 29 yrs old and my height is 5.3 and weight is 123.2 lbs.
My weight is ok according to height but my body is not toned :((
I want to know about a good diet chart that one should follow for a toned body.
As I m allergic to egg so I donot take it. My protein diet is too low. I joined gym two months back.They have asked me to take only salads and cereals at night..
They said there is no alternate to egg
So recommend me a good protein for women that can be taken daily without any side effects.
That should fulfill my protein requirement..

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