not getting enough protein and fiber

cottagegirl71

Hello! I am trying to increase my protein and fiber intake to 100g and 35g per day respectively......other than protein powder (which I HATE - sorry - just can't handle the texture!), does anyone have any good tips or ideas for me? I try to eat 5-6 small clean meals/day; I work from home and have lots of great grocery stores close by so am pretty open to suggestions

JenAndSome

I don't track fiber so I cannot help you there. As far as protein goes, Greek yogurt is a pretty good source. I also eat a lot of chicken and tuna.

Need2Exerc1se

Beans and nuts? They have both fiber and protein, there are many varieties to choose from and they are extremely versatile.

cottagegirl71

good suggestions - please keep them coming!

dcc56

I'm a big fan of the Premier Protein brand of supplement drinks I purchase at my Sam's Club. Each container has 30 grams. To me they taste so much better than all of the others. The 30g combined with my other food sources seems to be enough to get me to my goal which is 60 - 80g. Did your Doctor recommend 100g to you?

As far as fiber goes I have been adding just a few Wheat Thins Fiber Select crackers...they might be hard to find but are a good source of extra fiber. I always check the label on my food products and usually choose the one with the most fiber...it helps me avoid hunger pains.

lpendleton58

I completely agree with the prior 2 posts.

Also consider:
-other lean meats besides chicken and tuna
-oatmeal
-dark greens (spinach, kale, chard, etc.)

Aross83

i always make a chick pea salad with a vinaigrette. try some quinoa its super healthy for you.
sometimes i will make some ground turkey and add a can of chick peas or any kind of bean i have. you can put it over rice/ pasta/ salads. also try eating more fruits and veggies for fiber.

leodru

This is a great list from a previous thread.

http://www.myfitnesspal.com/topics/show/926789-protein-sources

Calories per gram protein:

Veg*ns keep out
Tuna - canned (water/drained) 4.6
Cod - fresh 4.6
Chicken Breast (meat only) 4.8
Turkey - white meat 4.9
Pork chops - trimmed 5.1
Tilapia 5.1
Sea Bass - fresh 5.2
Shrimp 5.3
Halibut 5.3
Tuna - fresh 6.1
Beef lean (trimmed) 7.7
Salmon - fresh/farmed 10.3
Lamb - trimmed 10.5
Beef Jerky 11.7
Bacon - cured 42.7

Vegetarian friendly
Eggs - whites only 4.4
Whey Isolate - standard 5.2
Greek yogurt - 0% 5.7
Cottage Cheese - non fat 7.2
Milk - skim 10.3
Mozzarella - part-skim 10.6
Eggs - whole 11.0
Milk - 2% 16.7

Vegan friendly
Plant-based protein powder (RawFusion) 5.5
Seitan - generic 5.7
Mushrooms - raw 7.3
Spinach - raw 7.7
Nutitional Yeast 8.6
Tofu - firm 8.8
Edamame - shelled fresh 11.1
Lentils - dry 13.6
Brussell Sprouts 14.3
Beans - kidney 14.7
Kale - raw 16.7
Hemp Seeds - hulled 18.0
Quinoa - dry 26.3

leodru

In terms of fibre I use the following trying to achieve 39 grams a day -

Quest bars - 17g of fibre (also 21g of protein)
1 tablespoon of flax in a smoothie is 3.3 g fibre
2 slices of high fibre bread 6 grams
All Bran buds (put in yogurt) 11g a serving
1 cup strawberries 3g
1 cup blackberries 4 g
apples - 4.4g
pear 5.5g
parsnip- 6 g per cup
quinos - 5g cooked
beans and legumes

berry and certain fruits tend to be better choices than bananas - hope that helps.

I do find its more about adding it in to every meal (shooting for 6-7g per meal) than trying to rush it in

MityMax96

fiber
quest bars
blackbeans
green veggies
nuts

protein
egg/egg whites
dairy
chkn
fish
beef
bison
tuna fish