I used to be vegetarian but felt terrible and was always anemic. So I started eating meat again. I do eat eggs most mornings or overnight oats (can add some nuts to it). That helps. Collagen added to my coffee gives me a huge protein boost so that's nice. I like to make a large batch of taco meat and then I freeze individual servings and that helps me a lot. I add it to baked potato, make a taco salad (carb free), or use it to make tacos (can use living lettuce at Costco for carb-free taco). I also do this with chicken too. Other times I will just mix it in with veggies (zucchini, bell pepper, onion, etc.). It's very filling and tasty without the carbs.
@AZIL5678 I eat meat every day and I USED to have cholesterol levels well out of kilter. I was also borderline pre-diabetic. The ONE reason my cholesterol levels (and HbA1c levels) are now totally normal is because of weight-loss. As per my Registered Dietitian's comment I was already eating an excellent diet.
Just make sure that the meat you eat is lean meat.
I also have trouble getting enough protein in my diet. If I eat beans or other legumes, my carb levels tend to go too high. I don't eat a lot of meat, but I have to watch it when I do, because my cholesterol levels are elevated. I hate cottage cheese. Although I love nuts, seeds and other cheeses, they usually bring my fat levels too high. I like yogurt and I can tolerate tofu. I really want to avoid protein supplements because I prefer to get my nutrients from real food.
The most effective protein resource for me is fish or shellfish.
Is there some obvious protein-rich food that I'm missing?
Edited by: AZIL5678 at: 4/23/2020 (21:46)
Pounds lost: 26.0
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4/6/20 5:55 A
lean meat and fish are great sources. beef jerky/biltong, nuts, peanut butter, beans, legumes are all usually high in protein.
or if you're really struggling, have protein powder. you can mix it with water or mix it into smoothies, porridge etc. getting nutrution from whole foods is usually better but there are loads of great protein supplements out there too if you're struggling to get what you need.
"You can get plenty protein eating beans and lots of vegetables" Said they cannot do fibrous foods...
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I suggest you to subscribe to any meal plan. Im in LA and I use Fitness Kitchen LA. On-time food delivery to the doorsteps. Healthy, protein-rich diet plans. I don't even have to stress about the diet. website: fitnesskitchenla.com
Fitness Minutes: (345,140)
24,656 3/15/20 8:10 A
I agree that working with a Registered Dietitian may be beneficial, especially since you have allergies. Is there a medical reason you have issues with fibrous foods like fruuits, vegetabes, legumes, etc? Or is it maybe that you are trying to get too much too soon?
The typical daily recommendation is 25 to 35 grams of fiber a day. If you had considerably less than that before starting, going from too little to even just 25 grams in a day or two would be brutal. It's best to ease into things. Personally, I don't struggle with getting enough fiber but if I get closer to 40 grams, it's a rough road.
Meghan in Minneapolis, Minnesota, USA
July Minutes: 1,184
Fitness Minutes: (6,030)
4,163 3/14/20 10:32 P
I'm dairy food (milk) intolerant (diagnosed) which is why I use Soy Milk. There are other alternative milks, but most have very little protein unless fortified, so it pays to check the labels. I can also eat Greek Yoghurt and often eat quite a bit of it. I can also eat hard cheeses without problems.
Have you been referred to a Registered Dietitian? If not I would be inclined to ask your Dr for a referral.
Thanks, everyone! I have some lactose intolerance and most fibrous foods don't seem to agree with me, so that's another problem in getting proper nutrition. But I will try to increase the amount of things that I CAN eat.
Pounds lost: 4.6
Fitness Minutes: (45,429)
32,482 3/14/20 4:31 A
I buy a low carb bread because it has a higher fibre and higher protein content. Check the nutrition labels on the bread available in your supermarket.
I also by a 2x protein Greek Yoghurt for the same reason partly re the protein but also because I happen to like it. The one I get is lower in sugar.
Lentils, chickpeas and beans are a great source, as is cottage cheese and soy products.
I buy isolated Soy Protein and often add to my ground beef dishes.
I often use Savoury Yeast - also known as Nutritional Yeast. It is a power source of B12 and B6 and has a good amount of many other nutrients. I often use it in pasta dishes or omelettes to help with the cheese flavour, altho' I also use a bit of Parmesan for them, too.
Guavas are an excellent fruit choice to boost protein.
Getting enough protein doesn't have to be hard. It can be as easy as adding an ounce or two more of meat to a meal or choosing Greek yogurt over traditional yogurt. I also love cottage cheese, which has a decent amount of protein too.
Break down the numbers by your meal plan and go from there. So if you eat two snacks and three meals a day, that's about 4 equal times per day. If your minimum protein is 60 g, then you are looking at 15 grams of protein per meal and about 7-8 grams of protein per snack. Most meat servings are 3-4 oz and over 20 grams of protein, which means about 9 oz of meat should already have you meeting your goal without anything else.
Cheese, beans, nuts, grains and pasta all have about 4-6 grams of protein in a serving. Potatoes, peas and breads will usually have 2-3 grams protein per serving.
I could spend my life eating cheese and crackers and fruit, so I'm having a hard time getting enough protein. It just goes against my life's training that the meat serving should be small and surrounded by other fillers. Help me to figure out how to get more protein--without having to add bread or some other carby item to make it palatable.