Getting enough protein

kjp3553

I’m a college student and a pescatarian (like a vegetarian who also eats fish), and my roommate is deathly allergic to nuts, so obviously there are some budget and diet constraints on what I eat. Since starting with this app, I’ve noticed that I struggle to get enough protein every day. Due to the aforementioned constraints, most of the protein I get comes from sources that are also high in fats. Does anyone have any pescatarian, nut-free, budget friendly suggestions for increasing my protein intake without increasing my fat intake?

Hollis100

Legumes and beans are inexpensive and have good protein. Dry lentils are about $1.00 a bag and easy to cook -- boil until soft and stir fry with basically any vegetables you have on hand. Lentils have about 18 grams of protein in one cup. Or you can buy canned lentils (or any beans), but if you go that route, I suggest rinsing them first because canned food has a lot of sodium.

The 2% plain Fage Greek yogurt has 20 grams of protein in a 7 ounce container. I like plain yogurt and add fruit like blueberries or sliced apple instead of sugar. Where I live, the yogurt costs $1.59 per container. It's cheaper if you buy larger sizes.

Shortgirlrunning

Greek Yogurt
Egg Whites
Jerky
Turkey Slices
Tuna

AnnPT77

The thread below links to a spreadsheet that lists many, many foods by protein efficiency (most protein for fewest calories, which implies less fat). Take a look at the spreadsheet, find things that you like that fit within your definition of "pescatarian" (and aren't nuts), and you can increase your variety.

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

NorthCascades

Morningstar Farms fake chicken strips. As tacos.

tinkerbellang83

cwolfman13

kjp3553 wrote: »

I’m a college student and a pescatarian (like a vegetarian who also eats fish), and my roommate is deathly allergic to nuts, so obviously there are some budget and diet constraints on what I eat. Since starting with this app, I’ve noticed that I struggle to get enough protein every day. Due to the aforementioned constraints, most of the protein I get comes from sources that are also high in fats. Does anyone have any pescatarian, nut-free, budget friendly suggestions for increasing my protein intake without increasing my fat intake?

Greek yogurt
canned tuna
faux meats
tofu
legumes and lentils
eggs/egg whites

Luke_rabbit

I'm also a pescatarian. My diary is open to friends if you want to send me a request.

I highly recommend tempeh for not very expensive protein. It can be pan fried or baked a little. I like to pan fry in a small amount of oil and some lite soy sauce. Use for sandwiches or stir fry or to replace beef or chicken strips in recipes.

Also, TVP. Great in chili, pasta sauce, or soup. Also good for replacing ground in tacos, hamburger helper, or sloppy joes. The smell is a little odd when you first reconstitute it, but that's short-lived.

Greek yogurt is one of my big ones, too. I use 0% and mix some combo of berries, seeds, granola or cereal, and cinnamon, nutmeg, or cardamon.

I did end up buying protein powder which I use nearly every day, either in smoothies, mixed in oatmeal, or just shaken in a milk. It seems expensive, but lasts a long time.

kshama2001

kjp3553 wrote: »

I’m a college student and a pescatarian (like a vegetarian who also eats fish), and my roommate is deathly allergic to nuts, so obviously there are some budget and diet constraints on what I eat. Since starting with this app, I’ve noticed that I struggle to get enough protein every day. Due to the aforementioned constraints, most of the protein I get comes from sources that are also high in fats. Does anyone have any pescatarian, nut-free, budget friendly suggestions for increasing my protein intake without increasing my fat intake?

Nuts aren't a great source of protein anyway - they are better as a fat source

Fish will be your most protein-dense source of protein. Are you eating at least one serving per day?

Where I live, canned salmon is more economical than canned tuna.