The first thing I noticed when I started logging with mydailyplate.com is that my protein is not nearly as high as I'd like it to be, less than 20% usually.
Eggs, peanut butter, cottage cheese, meat for dinner are all part of my normal routine so I need some different ideas to get more protein in. How do you do it? Any ideas?
I tend to eat high protein but it can be hard, particularly for breakfast. I generally eat eggs or a protein shake for breakfast. I do like the protein shake on weekdays because it's fast to make and it's an easy way to increase protein consumption. Protein bars are also great but I try to eat whole foods rather than rely on bars ets. Still, when you're craving a chocolate snack, they're a fair substitute . I love Musashi SLM peanut cho coated energy snacks. It reminds me of Reeces.
For lunch and dinner, I usually eat lean meat or beans and/or cheese. For snacks I'll have light ricotta or cottage cheese, or natural nut butter on rye crackers or celery. I've also had shaved salmon and tomato on rye and other similar variants. A handful of nuts is also a great snack but if you're watching fat content, then be careful. I don't particularly like tofu but a vegetarian friend cooks some up in different flavors and has a cube or two for a snack.
I have a protein shake. Even with protein at meals and snacks I also still don't get as much as I'd like, and adding more food means more calories and carbs and fat. A protein shake is the easiest way to go for about 150 calories and 20-25 grams of protein.
Pay attention to the beans as on lots of diets they are considered carbs instead of proteins as the percnetage of carbs they contain is higher than the percentage of proteins and it seems as the proteins aren't easily assimitaled from the body so lots go wasted while the carbs stay. So, you actually decide which version of the story you prefer, lol.
auer, I like the grilled chicken strips that come ready to go in a sack..I also like making hummus burgers (just mash up drained chick peas and put in some diced onion, garlic and spices)..I also like raw almonds and egg whites. The egg whites I put in the microwave--4 of them cook in 60 seconds and have about 70 calories total.
lower in protein than meats, I have also fallen in love with Quinoa from the bulk bins at the market.
Last edited by Thighs Be Gone; 03-30-2009 at 07:08 AM.
I add egg whites - 17 calories, no fat and 3 grams of protein.
You get 6.3 grams of protein for 1 large whole hardboiled egg and only 5 grams of fat (not a lot IMO when you only need to eat 1 or 2) and 75 calories.
Here's a list originally posted by BlueToBlue of (vegetarian) protein sources:
• yogurt (20g per serving)
• cottage cheese (14g per serving)
• tofu (7g per serving). Try pressing the water out and sauteeing it or marinating it and then baking it. If you live near a Trader Joe's, they sell baked tofu that is fabulous and has 16g protein per serving.
• eggs or egg whites (6g per serving). Make yourself an egg-white omelet and add some reduce fat cheese for some more protein. Or I sometimes take a hard-boiled egg and mix the yolk with dijon mustard to make a sort of deviled egg.
• oatmeal (5g per serving) or oat bran (up to 7g per serving, depending on the brand)
• low carb wrap with one wedge laughing cow cheese (7.5g protein)
• low carb wrap with refried beans (12g protein). Add a laughing cow cheese wedge for an extra 2.5g protein.
• Does tuna count as meat for you? If not, a can of bumblebee sensations sun-dried tomato tuna has 18g of protein and makes a great snack.
• 1 tbsp SnacLite Power PB (6g protein). Stir it into your oatmeal or eat it on a slice of high fiber bread.
• Trader Joe's also sells egg-white salad that is fabulous and has 7g to 9g protein per serving, depending on which variety you buy (they have three, spicy ranchero, chive, and salmon and dill)
• Yogurt Vegetable Salad: 1/4 cup yogurt, 1 tsp dijon mustard, 2.5 oz diced cucumber, 1.5 oz halved cherry tomatoes (use sun-dried tomatoes or roasted red pepper if fresh cherry tomatoes aren't available), 1/4 cup chickpeas, 1 tbsp minced fresh basil or mint, sea salt and pepper to taste. 85 calories and 9g protein.
Some things I do personally to up protein consumption: add a scoop of chocolate protein powder to plain non-fat yogurt (tastes like chocolate pudding); stir a serving of non-fat fruit yogurt into a serving of cottage cheese.
I've got canadian bacon in the fridge, maybe I should start putting more than one slice on my mock english muffins. I never thought of yogurt either. I love yogurt, but I didn't remember it being a very filling food. I'll have to add that to the list. I'm getting some great ideas here guys! Thanks!
How do you get your protein.
or add meat into your lunch...
. I love Musashi SLM peanut cho coated energy snacks. It reminds me of Reeces.
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