Protein
 

I keep reading here and elsewhere that I need to get in protein with every meal. What are good sources of protein that I can use besides just meat? And how much should I be consuming with each meal?

Protein sources aside from meat: tofu, cheese, milk, nuts, eggs......
I would assume that you should consume the rdi of protein in a day, but diet to diet the emphasis is different (atkins v. ww). It really depends. You can also get protein in a variety of foods (check out the nutrition labels).

Thanks for responding Charlotte but isn't cheese also high in fat? I can't find any low fat cheese around here.

Beans, legumes, sprouts...here's a great, low-fat and cholesterol-free list:

FOOD AMOUNT PROTEIN PROTEIN
(gm) (gm/100 cal)



--------------------------------------------------------------------------------


Tempeh 1 cup 31 9.5
Seitan 4 ounces 15-31 21.4-22.1
Soybeans, cooked 1 cup 29 9.6
Veggie dog 1 link 8-26 13.3-20
Veggie burger 1 patty 5-24 3.8-21.8
Lentils, cooked 1 cup 18 7.8
Tofu, firm 4 ounces 8-15 10-12.2
Kidney beans, cooked 1 cup 15 6.8
Lima beans, cooked 1 cup 15 6.8
Black beans, cooked 1 cup 15 6.3
Chickpeas, cooked 1 cup 15 5.4
Pinto beans, cooked 1 cup 14 6.0
Black-eyed peas, cooked 1 cup 13 6.7
Vegetarian baked beans 1 cup 12 5.2
Quinoa, cooked 1 cup 11 3.5
Soymilk, commercial, plain 1 cup 3-10 3-12
Tofu, regular 4 ounces 2-10 2.3-10.7
Bagel 1 medium(3 oz) 9 3.7
Peas, cooked 1 cup 9 3.4
Textured Vegetable Protein
(TVP), cooked 1/2 cup 8 8.4
Peanut butter 2 Tbsp. 8 4.1
Spaghetti, cooked 1 cup 7 3.4
Spinach, cooked 1 cup 6 11.0
Soy yogurt, plain 6 ounces 6 6
Bulgur, cooked 1 cup 6 3.7
Sunflower seeds 1/4 cup 6 3.3
Almonds 1/4 cup 6 2.8
Broccoli, cooked 1 cup 5 10.5
Whole wheat bread 2 slices 5 3.9
Cashews 1/4 cup 5 2.7
Almond butter 2 Tbsp 5 2.4
Brown rice, cooked 1 cup 5 2.1
Potato 1 medium(6 oz) 4 2.6

A serving of cheese is the size of your thumb.

Cottage cheese is a good low fat dairy option for protein. Talk to a nutritionist/dietician if you can for some good ideas on proteins and how much you are getting a day. Fit day is also good for showing you how much protein you should be getting, and how much you have actually eaten in a day (www.fitday.com)

Calcium in cheese encourages the production of anti-cortisol, which inhibits the storage of fat around the abdomen. So cheese is good for you!

Good luck

Look for low-fat string cheese -- it's usually hanging near the shredded cheese at the supermarket. The brand I buy comes in little individually-wrapped sticks (for kids lunches, I assume). Only 90 calories, 2 grams of fat, 0 carbs, and 9 grams of protein.

Tea- You can also find mozarella and cheddar (at least) in low fat blocks (not just string) at most grocery stores.
And Yogini's list is pretty comprehensive........you should find something that you like there as well!!!

Texturized Vegetable Protein (TVP) is on the above list and is one of my fav non-meat ways to add protein. I used it in soups and chilis in place of the meat. I usually don't reconstitute it before I add it as it will do that in the soup as it cooks. I buy it in bulk at a health food store but I believe some larger grocery chains carry it as well. TVP is soy protein and very good for you.

I was wondering about TVP...I have some in the cabinet that I picked up but was worried how it would taste. Glad to hear you like it.

Thanks for the responses. I have to buy some more food for the house and I will pick up some of these things.

I love the 2% cheeses that Kraft has out. They melt really well and taste good. What ways can you use TVP? And what section is it usually in the grocery store? Thanks!

TVP can be used in place of (or in addition to) any ground meat (spaghetti sauce, chili, meatloaf etc.). Most natural food stores carry it and you can buy it online.

I am lucky then! We have FF mozz and cheddar cheese here (shredded) The only downside is that they do not melt the greatest, but..you have sacrifice a little bit here and there to get the results ya want.