Hello...new and need some advice

alishadsh

Hello, I'm new here to myfitnesspal.
I'm really liking the food diary tool, I am finding it very helpful! But, I have noticed I am noticing I am not getting enough protein in my diet. I know this may be a dumb question, but can some of you give me recommendations of foods that are a good protein source???
Thanks & I look forward to chatting with you folks! Good luck to you all!!!

alishadsh

Hello, I'm new here to myfitnesspal.
I'm really liking the food diary tool, I am finding it very helpful! But, I have noticed I am noticing I am not getting enough protein in my diet. I know this may be a dumb question, but can some of you give me recommendations of foods that are a good protein source???
Thanks & I look forward to chatting with you folks! Good luck to you all!!!

BritCom Fan

Hi and welcome!:flowerforyou:

I got this from a site About.com re: Low Carb Diets...

Foods High in Protein
Shortcut: An ounce of meat or fish has approximately 7 grams of protein.

Beef
Hamburger patty, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce

Chicken
Chicken breast, 3.5 oz - 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams

Fish
Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can - 40 grams of protein

Pork
Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
Bacon, 1 slice – 3 grams
Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 19 grams
Flax seeds – ¼ cup – 8 grams

krazykayzy

Hello! You're on the right track! This is a sample of what my day looks like and I'm actually on a higher protein diet so this might be a little excessive if you're on an average protein intake. Might look and sound weird but it works for me and I've lost 20 lbs since November......

8.00
Chicken - Breast, meat only, raw, 0.5 breast, bone and skin removed
Grapefruit - Raw, pink and red, California and Arizona, 0.5 fruit (3-3/4" dia)

10.30
No Name - Old Fashioned Rolled Oats, 1/2 cup
Spices - Cinnamon, ground, 0.25 tsp
Sugars - Brown, 2 tsp packed packed

1.30
Chicken - Breast, meat only, cooked, fried, 0.5 breast, bone and skin removed
Gensoy - Soy Protein Bar, 61.5 g 250

3.30
Eggs - White only, raw, 4 large
Eggs - Poached (whole egg), 1 large

6.00
Beef - Top sirloin, lean only, choice, cooked, pan-fried (Sirloin steak, Sirloin strip), 6 oz
Broccoli - Raw, 2 cup, chopped
Kraft - Signature Raspberry Vinaigrette, 1 tbsp
Spinach - Raw, 3 cup
Peppers - Sweet, red, raw, 1 medium (approx 2-3/4" long, 2-1/2" dia)

Totals= Calories 1464 Carbs 104 Fat 43 Protein 160

alishadsh

wow, thanks for that info!

skinnydreams

Welcome and best of luck to you!