Food Talk And Fabulous Finds - Your favorite lean proteins?




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silverose1209
03-26-2007, 09:18 PM
Believe it or not that is the hardest thing for me to put in my diet...
I just dont know what to do with the stuff...
Only things I can think of are frozen fish, canned tuna, and boneless skinless chkn breast.
Do beans count?
Anyway not really sure what to have as a meal.
The nutritionist at the gym suggeted for breakfast..
3 egg whites, oatmeal and a piece of fruit..
Does this sound balanced..
And any other examples of a balnaced lunch or dinner?
Thanks
Amy


nelie
03-26-2007, 09:27 PM
Boneless, skinless chicken breast is so versatile. You can put it on salads, serve it with rice and veggies, make a whole grain sandwich with it, etc.

Cottage cheese is another lean protein.

Yes fish is a lean protein as well and you should try to get some fish in your diet if you don't already.

sugarlove
03-26-2007, 09:31 PM
I eat a lot of chicken breast, turkey breast, shrimp, white fish, and - yes - beans! Beans are great - good protein and lots of fiber.

Your breakfast idea sounds great...it's got a good amount of protein, healthy carbs, and it's great to get a fruit/veggie serving in early on. I try to balance my meals this way - 1/4 of the plate protein, 1/4 of the plate carbs (but I try to avoid refined carbs, and stick with brown rice, whole wheat pasta, quinoa, couscous, etc.), and the other half veggies (or a fruit and veggie mix...but not together!!LOL!). For snacks, I opt to have protein with a carb - this makes for a snack that tastes great and is also more filling than a carb alone. Examples would be an apple with peanut butter, celery with some cheese, a cheese string with some almonds, etc.


mandalinn82
03-26-2007, 09:49 PM
Chicken breast, turkey breast, shrimp and fish, beans, egg whites, plain yogurt with berries, and my personal favorite (and dinner tonight) - trimmed pork tenderloin! If you get the tenderloin, its so lean - I cook it up with some bbq sauce, or a rub, or marinated in orange juice, soy, and ginger...so many options! Slice it up in 4-oz portions and you've got a delicious chicken alternative.

Ground chicken breast/turkey breast are key to me. Also, turkey breast cutlets are thin and cook up quickly - roll them around a laughing cow wedge, sliced bell peppers, and spinach, and bake for a quick, tasty entree.

Currydi
03-26-2007, 10:16 PM
Every morning I usually eat:
6 egg whites
1 cup cooked oatmeal with spray butter and Splenda
Fruit
Lunch:
Salad, low cal dressing, chicken breast, tuna, or turkey approx. 4 ounces
Dinner:
4 ounces lean meat, sometimes lean beef, turkey, chicken, buffalo, sweet potato, green veggie (sorry no peas)
Also, for snacks, I do unsalted almonds, fat free yogurt, apples.
Protein sources: lean meats turkey, fish, beef, eggs, almonds, beans (small amounts, check serving size) peanut butter (with essential fatty acids in small amounts), and protein powder shakes for quickies.

AquaWarlock
03-27-2007, 05:26 AM
Almost any meat (mammal, bird or fish) can be a good source of lean protein -- lean beef/pork/lamb is only very slightly fattier than bird/fish so if that's what you're in the mood for, just read the label for the lean varieties and go for it. Similarly, egg whites (or several whites mixed with one yolk) and lowfat dairy are good sources too.

For vegany options, beans & soy products are generally pretty good.

Personally, my favorite is tuna / salmon / turkey breast / ham / cottage cheese / yogurt / cottage cheese.

jillybean720
03-27-2007, 05:55 AM
I'm a chicken girl. I have never cared much for pork or beef products (nope, I don't even like steak!), and I don't actually like turkey much, either (Thanksgiving is a dangerous day for me because I load up on the cheesy broccoli, the buttery mashed potatoes, the salty corn, the sweet cranberry sauce, etc., instead of lean turkey :devil: ).

And like nelie mentioned, you can do SO much with chicken! I live with my fiance, and he doesn't cook, and he's not particularly health conscious, so everything I make, I have to make it seem "normal," not intentionally healthy ;) I do things like bbq chicken pizza (whole-wheat Boboli pizza crust, chopped up chicken breast, chopped up center-cut bacon, reduced-fat shredded cheese, and all natural bbq sauce), orange chicken (chopped up chicken cooked in 1 jar no-sugar-added orange marmalade, big splash of orange juice, ginger, reduced-sodium soy sauce, a spoonful of whole wheat flour, and a bag of frozen broccoli), baked chicken tender sandwiches (boneless skinless tenders marinated in honey dijon marinade, baked with 1/2 slice center-cut bacon on top, then topped with 1/2 slice thin-sliced Swiss cheese and served on wheat hamburger buns), salsa chicken (chicken tossed in the crock pot with salsa, frozen corn, black beans, and spices)...these are just a few of my favorites--and they're all pretty darn easy since I'm not much of a cook!

rockinrobin
03-27-2007, 07:47 AM
I eat tons and tons of chicken breast. I love it. I have it grilled and cut up in salads. I make it with tons of veggies in a stir fry. With sauteed portabello mushrooms and onions. With sauteed onions and mushrooms and spaghetti squash and marinara. Chicken marsala. I probably eat it 6 times a week.

For lunch, I eat veggie/soy products. I eat the Morning Star Farms Chick Pattie or a Morning Star Farms Spicy bean burger. I eat either of them with about 3 cups of cauliflower.

Everyone else has already mentioned other good sources. Salmon fillet is my favorite fish. Very "un"fishy and meaty like.

BeezKnees
03-27-2007, 12:03 PM
I think you and I have the same PT. :lol: I too am supposed to eat 3 egg whites and oatmeal for breakfeast. I don't know about regular oatmeal, but there's a small amount of protein in the steel cut oatmeal.

I've been using whey protein too, but I HATE it. I'd rather just eat a couple of ounces of chicken than drink cheese juice. Yuck!

I also sometimes boost my protein with soy protein powder. It's almost tasteless, unlike the whey.

Most of my protein comes from chicken.

I suggest checking out other people's fitday links for meal ideas. :)

srmb60
03-27-2007, 12:06 PM
I'm certain that low fat cottage cheese has already beeb mentioned but for me ... it it THE thing. Dessert, breakfast, instead of salad dressing ... so versatile.

baffled111
03-27-2007, 02:01 PM
Shrimp are one of my favorites. They are SOOOOOO low in calories, and very versatile. I buy the 2lb bags of frozen shrimp and always have some in the freezer. A favorite lunch is blackened shrimp with a spinach salad. Yummy.

zenor77
03-27-2007, 02:07 PM
I love tofu or soy in any form! Silken tofu can be thrown in smoothies and used to replace the oil in salad dressings. Extra-firm is my favorite though. It can be put in stir fries, soups, or sliced and used like meat in recipes (extra-firm is higher in protein than silken.) I also like to snack on edamame pods.

silverose1209
03-27-2007, 06:57 PM
WOW!! SO many more ideas than I even had hoped for.:)
1 question..How healthy do you think the frozen veggie burgers are...I love them but am afraid they kind of fit into that "to be avoided" group of processed foods...
I am copying and pasting these ideas to help me put together a plan and a shopping lsit! Thank you all so very much!
Amy

MariaMaria
03-27-2007, 07:16 PM
How healthy do you think the frozen veggie burgers are...I love them but am afraid they kind of fit into that "to be avoided" group of processed foods.

Check the labels, both the nutrition facts and the ingredients. It's a good habit to get into, even for food that's generally healthy.

rockinrobin
03-28-2007, 09:53 AM
Silverose, the veggie burgers that I eat are definitely the most processed foods that go in my mouth. I believe that it's okay to eat them, as number one they keep me on plan, which is essential for me, having been 287 lbs. I needed to find foods that are of course healthy and ones that I enjoy and will satisfy me, which in turn keeps me on plan and therefore I am no longer morbidly obese. Moderation is the key. I certainly don't think that every meal, every day should be veggie burgers. But one for lunch some days will do me no harm. The good in fact far outweighs the harm, if there is any harm at all.

The Morning Star Farms Spicy Bean Burger has 140 calories, 4.5 gms fat, 5 gms. fiber, 2 gms. sugar, 12 gms protein.

Kamily828
03-28-2007, 12:10 PM
My protein comes from cottage cheese, yogurt, beans and grilled chicken breasts. I cant stand eggs or any kind of seafood. :barf:

silverose1209
03-28-2007, 06:29 PM
The only problem I really see with the veggie burgers is soidium. I love them but I am trying to be concious of my sodium intake. But I agree that every now and then is not bad....

Gogirl008
03-31-2007, 08:20 PM
I'm also a big fan of the Morningstar Farms burgers and chicken pattis, black bean burgers and pretty much everything they make. I think one of my favorite proteins lately is egg beaters. At 30 calories for 1/4 cup (1 egg) it's hard to beat. I nuke it with just about anything. Mix it with leftover broccoli or spinach with a touch of cheese for flavor. Or have it with a piece of whole grain toast. Yummm

LLV
03-31-2007, 09:23 PM
WOW!! SO many more ideas than I even had hoped for.:)
1 question..How healthy do you think the frozen veggie burgers are...I love them but am afraid they kind of fit into that "to be avoided" group of processed foods...

Check calorie info, though. Some of the Morningstar Farms veggie burgers are over 150 calories (some 170, such as the Prime) whereas the Boca burgers are only 70 calories each. The Boca Original Vegan is my favorite. 70 calories. Morningstar Farms Prime is 170 and the Fajita burgers are 130.

Boca is better on calories. If you're a calorie snob like I am, that is.

jillybean720
03-31-2007, 09:51 PM
Boca is better on calories. If you're a calorie snob like I am, that is.
I'm a calorie snob at times as well, but I think the MornigStar Farms burgers are much tastier (this is absolutely just my personal opinion--or, at least a suggestion to make sure you try multiple varieties before passing judgement). I microwaved one of the vegan burgers once at work, and I swear it smelled like I was cooking catfood. Other people in the office even commented on it :o

LLV
03-31-2007, 10:02 PM
I'm a calorie snob at times as well, but I think the MornigStar Farms burgers are much tastier (this is absolutely just my personal opinion--or, at least a suggestion to make sure you try multiple varieties before passing judgement). I microwaved one of the vegan burgers once at work, and I swear it smelled like I was cooking catfood. Other people in the office even commented on it :o

I don't usually microwave them, I 'fry' them in a nonstick pan sprayed with Pam. Firms and crunchies them up a little bit. Microwaving them makes them mushie.

Now I *DO* so love the Morningstar Farms "chicken" patties. Those are so wonderful. Crisp them up in the toaster oven and you feel like you're eating a deep-fried chicken sandwich!

silverose1209
04-01-2007, 02:57 AM
Oh the prime grillers are the only thing that will satisfy a "real" hamburger craving. SO good..Like the real thing..But I dont feel as guilty. ANd the Parmesan ranch chiks are awesome...
And the corn dogs...Ahhh..heaven..
Why oh why must they be high in sodium???:(

jillybean720
04-01-2007, 08:35 AM
Why oh why must they be high in sodium???:(
But if it's the only thing that's really high in sodium that you eat in a day, it's not so bad. "They" recommend 2400mg or less daily, and if you're not getting a lot of sodium elsewhere, I'm sure you're still well within that range. I often have frozen meals (Lean Cuisine, Healthy Choice, or SmartOnes) for lunch and am still able to come in below 2400mg, often still below 2000.

LLV
04-01-2007, 12:28 PM
Oh the prime grillers are the only thing that will satisfy a "real" hamburger craving. SO good..Like the real thing..But I dont feel as guilty. ANd the Parmesan ranch chiks are awesome...
And the corn dogs...Ahhh..heaven..
Why oh why must they be high in sodium???:(

It's funny, I haven't been able to bring myself to buy the corn dogs yet. We don't have the "whole" corn dogs here, just the mini ones. And they're 170 calories in only 4 pieces.

That and I bought the Morningstar Farms hot dogs once. Took one bite and I spit that bite out into the trash along with the rest of the package.

LLV
04-01-2007, 12:46 PM
For example, the Morningstar Farms Veggie Bites - they're 180 calories in only 3 pieces. Thanks, but no thanks. I can eat a whole serving of tater tots for less than that.

I also stay away from the "organic" Morningstar Farms and Boca products because the organic burgers have more calories than the regular kind. Which doesn't make a lick of sense to me.

nelie
04-01-2007, 01:33 PM
I personally can't stand soy burgers. I find them disgusting :) What I do like is veggie/california burgers. I found some at costco the other day. They have 140 calories per patty, 5 grams of protein, 5 grams of fiber. They are really good :)

ennay
04-01-2007, 09:55 PM
The biggest problem with some of the veggie burgers is sodium. Some have more than others. Some are more processed than others

shananigans
04-03-2007, 01:04 PM
I do enjoy most of the Morningstar products but as I’m trying to eat the more “whole foods” way I’m limiting my intake of frozen convenience foods. Beans, beans, whole grains, and more beans I say :) I think people forget about the protein in whole grains, quinoa in particular has a nice balance of protein/complex carbs. I like to rotate for variety, but chick peas, black beans, cannelini, and a variety of lentils seem to be the main ones always in my cupboard. And I also use tofu and seitan quite a bit.

alinnell
04-03-2007, 01:06 PM
While I like most of the Morning Star Farms products, they are not necessarily low in fat. Sure, you're getting protein without eating meat, but the fat content makes me keep the portions rather small (and I still feel guilty about it!).

nelie
04-03-2007, 01:28 PM
The veggie burgers I buy don't have too much sodium (250 mg).

Here are their ingredients: (although I think this is a slightly different formula than the one I bought)

Carrot, Onion, Stringbeans, Soybeans, Zucchini, Oat Bran, Peas, Spinach, Expeller Pressed Canola Oil, Broccoli, Textured Soy Flour, Corn, Oat Fiber, Red Pepper, Arrowroot, Corn Meal, Corn Starch, Garlic, Salt, Parsley, Black Pepper, All Natural Vegetable Gum

rockinrobin
04-04-2007, 09:08 AM
The Morning Star Chick Pattie that I eat about 4 -5 x a week for lunch has just 6 gms of fat. Although it does have 540 gms of sodium. I don't eat much else fat or sodium during the day, so I eat them freely with no guilt. I enjoy them imensely, it keeps me on plan and that for me is key. By far it is the most processed food that I eat. I feel for me, it is a very good balance.

LLV
04-04-2007, 09:13 AM
While I like most of the Morning Star Farms products, they are not necessarily low in fat. Sure, you're getting protein without eating meat, but the fat content makes me keep the portions rather small (and I still feel guilty about it!).

Don't feel guilty at all. Most of the fat in those products is not saturated. For example, the Morningstar Farms chicken patties - one serving is 6 grams of fat, but only 1 gram of that is saturated. It's mostly mono and poly fats.

alinnell
04-04-2007, 09:48 AM
Don't feel guilty at all. Most of the fat in those products is not saturated. For example, the Morningstar Farms chicken patties - one serving is 6 grams of fat, but only 1 gram of that is saturated. It's mostly mono and poly fats.

I should look more closely at those labels!!! I usually look at total fat and stop there. Thanks for the info.

LLV
04-04-2007, 09:55 AM
I should look more closely at those labels!!! I usually look at total fat and stop there. Thanks for the info.

You're welcome :)

The first thing I look at is calories. That's the basis of my whole decision to buy something. If I think something is 'worth' the calories (for example, Lean Pockets are still close to 300 calories and that's just not worth it to me for that little bit of food because it's not going to fill me up) then I look at total fat. The next thing I look at is what KIND of fat a food has. How much is saturated, how much is monounsaturated, etc.

6 grams of total fat still isn't bad when compared to an actual deep-fried chicken patty. But again, only 1 gram of that is saturated (in the Morningstar Farms patties).

:)

yogachick30
04-04-2007, 02:24 PM
Well since no one has mentioned this little gem of a product I will... It's called Quorn and I have found it to be a godsend for my diet. It is a vegetarian microprotein derived from mushrooms. It is fungus based and I know that it may sound a little gross to some but I think it tastes fantastic. They have all kinds of products from chicken breast tenders, chicken patties, chicken nuggets, turkey breast, and ground beef. As I said these are made w/o meat, I do think they bind the protein with eggs so it wouldn't be for someone who is vegan.

I have found this to be great since I am unable to eat soy. I try to keep my meat intake to poultry, dairy and seafood but the quorn products are a great addition to my semi-vegetarian lifestyle. You can google quorn and their website has all the info including nutrition specs and recipes. One of my favorites that I made up is- nuke a sweet potato and cut it long ways on a plate and smush it out to form a nice base. Then saute some onion, mushroom, peppers, zuchinni, yel. squash, and 1c of the ground "beef" quorn with a little bit of taco seasoning packet. You may need to add a little veggie broth or water to it to create a sauce and for the veggies to cook down. Once it is cooked to your desire pour it over the base of the smushed sweet potato. It is AWESOME and total calories is about 275 (depending on the size of the potato).

I hope this gives everyone another alternative for conventional protein souces!

shananigans
04-04-2007, 03:17 PM
Quorn products are very good! I do wish they could come up with a vegan version of their foods since I try to keep my egg and dairy products to a minimum, but considering that I don’t eat frozen convenience food that often I will eat some Quorn now and then. I like their naked cutlets (like a chicken breast) a lot. However I remember looking at the nutrition info for their “chicken” nuggets and being a bit horrified, high calorie and a lot of fat. I for one do not find fermented fungus products gross at all, so no problems there. It's the flesh that makes me queasy ;)

alinnell
04-04-2007, 03:46 PM
I've heard some nasty stuff about Quorn. I stick to TVP instead.

hikerchick
04-04-2007, 03:50 PM
Ahh protein...

I am an ex vegan. But I eat eggs dairy and fish now.

My favs are

Low fat cottage cheese, egg whies and tuna which have been mentioned a bunch.

And Smoked salmon!!! Ok sodium but it is by far my favorite snack.

I also do some tofu my favorite way to cook it is to fry it in just a dab of sesame oil with some tamari and nutritional yeast which is a flakey yeast that has a cheesy flavor. From my old vegan days. It is still one of my favorite things to sprinkle on food (nutritional yeast and cayanne pepper is my all time favorite pocorn topping). Tempe is also good but has to be cooked well.

I also have gotten into the fake chickin patty things like quorn. Though only when I am tired and feeling lazy. A good convenience food but with all processed things reading labels is imperative (which has been said a bunch already of course)

Beans too of course. They are more of a protien/ good carb all in one.