How To Add Protein to My Diet - Suggestions?
vlmay1955
Posts: 100 Member
Had my annual physical today and my Dr. told me that while I am overall in excellent shape, my blood protein level was a little on the low side and I probably need to increase my protein intake. I eat relatively little meat (usually 1 serving of fish or chicken 4 - 5 times/week), lots of mostly low-fat dairy (milk, cheese, yogurt), fruit, vegetables, whole grains, nuts & seeds, etc. So I am wondering the best way to add some protein to my diet without adding a lot of extra empty calories, fat etc. Wondering about adding some protein powder to my yogurt, cereal, salads, etc? Any suggestions on the best way to add protein without adding a lot of unwanted calories, fat, sugar, etc?
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Replies
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I would just experiment with the protein powder if I was you. There are a lot of recipes out there, many of which I think are horrible, my favorite is protein powder pancakes, but you should try a few and see if you like it. Also try a few different protein powders some of them are better than others.
If you don't eat meat, then maybe try edamame and other soy based products such as tofu.0 -
Legumes, protein powder, cottage cheese.0
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Vanilla Protein powder + yoghurt + berries + nuts.
= Heaven.0 -
I have the same issue because I'm not a big fan of meat. Is protein powder a healthy thing?0
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Low protein will ultimately affect hair, skin, and carrying capacity of blood to retain iron. Haemoglobin = Protein+Iron. There is little escape from this then. You may include protein in every meal or snack - starting with egg whites for brekkie, moong beans for lunch and piece of roast chicken for dinner. Also you may include low fat yogurt as a snack option. All this will give you good amount of protein. We need 1g per kilogram of body weight on a daily basis. Hope this helps!
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I drink the Weight Watchers protein drinks & add fruit, mostly banana, to them for thickening. 10 g protein & 5 g sugar per packet. They come in vanilla & chocolate, & each box comes with recipes.0
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I eat tempeh almost every day. It's a soy based plant protein with 13g protein per serving! I crumble it with spices to make tempeh tacos or just stir-fry with some broccoli.0
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Eggs (specifically egg whites) are a great source of protein/per calorie. I eat a 4 egg white + 2 egg (w/yolk) scramble every day. That's about 28 grams of protein for 220 calories. If you want to go with a protein shake, I just posted the below in other topic, lol.
Syntrax Matrix 5.0 Whey Protein Shakes
http://www.si03.com/reg_index.htm
When I started with my personal trainer last year, she put me on these shakes. I think they taste pretty good, especially for a whey protein shake without adding a bunch of sugar or fat. She chose these because this is what a doctor would give bariatric patients. It contains sustained release protein and comes in a variety of flavors. I like the Orange Cream (if you like orange creamsicle) to start with, but they have plenty of choices: Banana Cream, Cookies and Cream, Creamy Vanilla, Milk Chocolate, Mint Cookie, Strawberry Cream, Perfect Chocolate, and Simply Vanilla. Syntrax also has a version called Nectar that is a quick (rather than sustained) release protein, but has more of a fruit or sweet flavor.
Each scoop contains about (varies slightly per flavor):
23 grams of Protein
1.5 grams of Fat
2 grams of Carbohydrates
2 grams of Sugar
120 Calories
You want to take them before or after your workout, or as a meal replacement snack.
You can buy them at Vitamin Shoppe (not Cottage) or online. I pay about $45 for a 5lb bag that should last about a month (to 6 weeks depending on number of scoops) if taken twice a day every day. If you go to Vitamin Shoppe you can usually get either free or $2 sample packs of the different shakes to try.
The Problem: Protein powders that are low in quality, contain fat-inducing maltodextrin, taste horrible, require a blender to mix properly and contain only one very fast-acting protein. No doubt that most of these products are cheap, but who wants to gag something down day after day that's neither convenient nor beneficial?
The Solution: Matrix protein powders. Taking years to properly formulate, Matrix solves all of the problems currently afflicting those other low-grade protein powders. Most importantly, Syntrax completely stayed away from cheap, inferior protein sources, such as denatured sodium and calcium caseinate. They know that to be the best, they had to use only the highest quality protein sources, such as ultrafiltered whey protein, ultrafiltered milk protein, native egg albumin and glutamine peptides. The costs are much higher, but the rewards are significant. These proteins not only taste great, but they are unmatched in their ability to improve overall health as well as build critical bodily tissues and processes.
To make the highest quality product in the industry, Syntrax knew they had to do even more. They decided that they would no settle for anything but the best tasting protein powder on the market. After countless trials, they arrived at several delicious flavors that are pure ecstasy to consume.
Completing the solution to the problem, Matrix is thoroughly instantized so that every scoop dissolves perfectly in your favorite beverage. No more disgusting clumps or blenders that dirty your kitchen... with Matrix, you only need a spoon!
Syntrax Matrix 5.0 - The Facts
What is Matrix?
Matrix is a blend of the highest quality protein concentrates in the industry.
What makes Matrix higher quality than the competition?
Matrix contains a combination of 3 different high-quality proteins: whey protein, micellar casein and egg albumin (egg white protein).
Why a blend of different proteins instead of just one protein?
Indeed, there are several very high-quality protein sources, such as egg, casein and whey; however, none of them are perfect in every aspect. All of these protein sources are equal in terms of overall health and growth of lean body tissue, but each has its specific physiological strengths and weaknesses. For instance, egg protein is considered the gold standard protein source. Not only does it perfectly support lean tissue growth and maintenance, but it contains a host of growth factors and micronutrients. The downside is that it is very expensive. Whey protein, on the other hand, has been shown to be the fastest metabolized protein source and to have superior immune-stimulating abilities. Casein has been shown to be the slowest metabolized protein source, which makes it superior for providing muscle tissue with amino acids over an extended period of time. Thus, even though ingesting one protein source has many benefits, ultimately the best course of action is to consume several high-quality protein sources in order to minimize the weaknesses and maximize the strengths of each source.
When is the best time to consume Matrix?
Because it contains proteins which are metabolized both quickly and slowly, Matrix is an ideal protein source for any time of the day. Some people will consume a fast-acting protein source, such as whey protein, after a workout and consume a slow-acting protein source, such as casein, before bedtime. Since Matrix contains slow (casein), medium (egg) and fast (whey) acting proteins, it is ideal for any situation. It has the ability to bombard lean body mass quickly with amino acids as well as provide the body with these same nutrients over an extended period of time.
Is Matrix a superior protein for those with medical conditions, such as bariatric surgery patients?
Yes! Matrix's amino acid profile is best out of any protein on the market. Furthermore, because it provides the unique benefits of three different protein concentrates, it offers the best opportunity for increasing overall health and well being . . . from optimizing lean body mass and adipose levels to supporting an ideal antioxidant status to maintaining proper kidney and immune system function.
How can Matrix 5.0 be so economical if it contains more expensive proteins?
Notice that Matrix 5.0 is packaged in a high-quality laminated bag. There are considerable savings in packaging with this method, which consequently offset the increased costs of the proteins. Do not worry about freshness! The laminate used for Matrix 5.0's bag is an oxygen and moisture barrier structure which works as well or better than the typical plastic jug. Furthermore, it contains a recloseable zipper for convenience and uses less of our precious non-renewable resources.0 -
Had my annual physical today and my Dr. told me that while I am overall in excellent shape, my blood protein level was a little on the low side and I probably need to increase my protein intake. I eat relatively little meat (usually 1 serving of fish or chicken 4 - 5 times/week), lots of mostly low-fat dairy (milk, cheese, yogurt), fruit, vegetables, whole grains, nuts & seeds, etc. So I am wondering the best way to add some protein to my diet without adding a lot of extra empty calories, fat etc. Wondering about adding some protein powder to my yogurt, cereal, salads, etc? Any suggestions on the best way to add protein without adding a lot of unwanted calories, fat, sugar, etc?
Is there a reason why you" eat relatively little meat" as you put it? If it's because you are just unsure of what to eat to add protein to your diet, then I'd look to add more lean meats, fish, or grilled chicken breast to your diet. Protein powder as a supplement is a good suggestion, but if you can get your protein requirements from whole foods, you don't need protein powder.
I make a protein shake right after my workout, but that is only because I don't have time in the morning to make a meal after I workout - I'm literally rushing to get to the office. Also, i find that right after i workout i don't have much of an appetite, so a shake is about all i'm hungry for.
good luck0 -
0.7g protein per pound of *lean* body weight is the recommended amount.
Chicken, fish, pulses, low fat cottage cheese & yoghurt, eggs, lean pork, lean beef, turkey...0 -
Another vote for Syntrax Matrix protein powder. The mint cookie is FANTASTIC!!!
Do you like fish? Tuna, shrimp, swai, all great sources of lean protein.
Low fat string cheese and cottage cheese.
Quinoa.0 -
Thanks to all for your advice so far. To the person who asked why I eat little meat, I just naturally seem to gravitate toward meatless meals. I just like fruit, vegetables, grains, dairy etc. better and I enjoy eating them more. My biggest "temptation food" isn't hot dogs, potato chips or hamburgers, it's bread! Anyway, I have gotten a lot of interesting suggests so far and would love to hear more.0
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Personally? I'd have more eggs, meat and fish, and dairy products. Don't however, do soy. Avoid soy at all costs. There are some plants that have protein as well, but I just prefer to get it from good quality animal products.0
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Quest bars... delicious and fiber rich! 20 grams of protein per bar.0
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Tuna is my friend.
I make a mean tuna bake ... Tuna+Veggies+Sour Cream, Cover in grated cheese, lob in oven until golden.
I spice it up too, lovely
If you really want to go healthy then sub in some chopped tomatoes for the cream ... I don't cos I like the texture ...
If on a snack attack then I head for a tin of flavored tuna but you have to watch them for excessive 'extras'.0 -
Quest bars... delicious and fiber rich! 20 grams of protein per bar.
Quest Bars are the BEST!!! PB&J are my favorite.0 -
havent gotten to try the PB&J yet... i have tried cinnamon roll, chocolate brownie, and chocolate peanut butter thus far... all have been amazing (i microwave them). i really want to try the chocolate chip cookie dough everyones been raving about.Quest bars... delicious and fiber rich! 20 grams of protein per bar.
Quest Bars are the BEST!!! PB&J are my favorite.0 -
havent gotten to try the PB&J yet... i have tried cinnamon roll, chocolate brownie, and chocolate peanut butter thus far... all have been amazing (i microwave them). i really want to try the chocolate chip cookie dough everyones been raving about.Quest bars... delicious and fiber rich! 20 grams of protein per bar.
Quest Bars are the BEST!!! PB&J are my favorite.
I want to try that too...and the newer banana nut one. Next order! LOL0 -
havent gotten to try the PB&J yet... i have tried cinnamon roll, chocolate brownie, and chocolate peanut butter thus far... all have been amazing (i microwave them). i really want to try the chocolate chip cookie dough everyones been raving about.Quest bars... delicious and fiber rich! 20 grams of protein per bar.
Quest Bars are the BEST!!! PB&J are my favorite.
I want to try that too...and the newer banana nut one. Next order! LOL
hahah yes! i am semi broke right now so as soon as im not im ordering some.0 -
I have a smoothie every morning for breakfast with Vega One protein powder. Only 160ish cals per scoop but pack a TON on nutrition!0
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Why hasn't anybody else sais to try eating more meat? You eat some meat so you're not a vegetarian right? Why don't you add some lean steaks to your diet? Some yummy lean grass fed beef. A big hunk of steak has way more protein than any protein powder I've ever ate.0
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Where do you purchase the Syntrax Matrix and Quest bars?0
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you can buy them at your local GNC or just buy directly from them online for cheaper.Where do you purchase the Syntrax Matrix and Quest bars?
http://www.questnutrition.com0 -
I just finished making up this list for a friend but I'll re-post here for you. Some may be outside of your mentioned food groups and the amount of protein in the serving may be off between brands:
Some suggestions (my fave foods):
Sardines; canned, boneless, skinless 24g
Smoked Oysters; canned 14g
Salmon 20g
Flounder 21g
Tuna 27g
Crab cakes 22g
Bison 28g
Turkey 20g
Milk typically adds 5-9g depending on the brand
Cottage cheese 14g (1/2 cup)
Egg 6-9g
Kefir 11g
Motzerella cheese stick 8g
greek yogurt!
Peanuts 7g
Sunflower seeds 7g
Peanut butter 8g
PB&J sandwich 12g
Sabra hummus & pretzel packs 4 oz 7g
Black soybeans 11g
Back beans 14g
Ezekiel Bread - 7 Sprouted Grain Bread (2 slices) 8g
Kashi - Go Lean Crisp Chocolate Peanut Bar 9g
Strawberry Spinach Salad w/nuts, strawberries, cranberries 12g
Ready Pac - Chicken Cranberry Walnut Bistro Salad 7g0 -
you can buy them at your local GNC or just buy directly from them online for cheaper.Where do you purchase the Syntrax Matrix and Quest bars?
http://www.questnutrition.com
Thanks! I'm going to have to try them. I get enough protein, but I'm always on the lower end, so it would be great to up it a bit.0 -
Had my annual physical today and my Dr. told me that while I am overall in excellent shape, my blood protein level was a little on the low side and I probably need to increase my protein intake. I eat relatively little meat (usually 1 serving of fish or chicken 4 - 5 times/week), lots of mostly low-fat dairy (milk, cheese, yogurt), fruit, vegetables, whole grains, nuts & seeds, etc. So I am wondering the best way to add some protein to my diet without adding a lot of extra empty calories, fat etc. Wondering about adding some protein powder to my yogurt, cereal, salads, etc? Any suggestions on the best way to add protein without adding a lot of unwanted calories, fat, sugar, etc?
Is there a reason why you" eat relatively little meat" as you put it? If it's because you are just unsure of what to eat to add protein to your diet, then I'd look to add more lean meats, fish, or grilled chicken breast to your diet. Protein powder as a supplement is a good suggestion, but if you can get your protein requirements from whole foods, you don't need protein powder.
I make a protein shake right after my workout, but that is only because I don't have time in the morning to make a meal after I workout - I'm literally rushing to get to the office. Also, i find that right after i workout i don't have much of an appetite, so a shake is about all i'm hungry for.
good luck
Well said. I'd like to add. you say you don't want to add unwanted calories, fat, sugar, etc. When yopu say 'unwanted', you gotta face it, you're going to add calories anyway. As for fat - just keep within your daily macro targets. You'll find that the myfitnesspal app tells you to eat a good amount of fat...and lots of carbs.
My suggestion/tip is to:
find a source of protein:
egg whites, protein powder, tuna, chicken, turkey. Baked beans. prawns
find a source of carb, protein and fat:
porridge, muesli, pasta and cheese. peanut butter sarnie. salmon nigiri. jacket spud, cheese n beans. pancakes.
find a source of fat and protein:
scrambled eggs, nuts, cheese, tuna in oil, sardines in oil, samon. peanut butter. egg yolk.
find a source of carb and fat:
jacket potato and ghee. fried plantain.
find a source of carb:
rice, potato, plantain, sweet potato, breads.
find a source of fat:
ghee, coconut oil, olive oil
find a source of carb and protein:
rice and beans, sweet potato and tuna, jackt spud and turkey.goji berries. quinoa.
It's long drawn out, but those are some meal ideas where you can mix n match. you can use a tin of beans, half in the am..half in the pm.
same w' a tin of tuna...i say this cos ur kidneys can have a tough time handling heaps of tuna in one go.
leave powder as a substitute...try n get it from food instead.
pineapple is good to eat with protein, as it has bromelain in it to help digest it.
good luck
Law'
find a source of carb and protein:0 -
Why hasn't anybody else sais to try eating more meat? You eat some meat so you're not a vegetarian right? Why don't you add some lean steaks to your diet? Some yummy lean grass fed beef. A big hunk of steak has way more protein than any protein powder I've ever ate.
Maybe it's just that I am from Texas, but I vote for BEEF ... slap a steak on the grill (yes, I know it's winter ... next lol ... use a George grill if you must) with some veggies. I use supplements occasionally, but opt for REAL MEAT most of the time. A juicy steak? Now, you are talking my language ... Heaven on earth0 -
One of my easy protein meals is to Pam a pan (butter flavor), two eggs and a piece of string cheese. Cut up the string cheese, spray the pan, throw in the cheese, let it sit for about 30 seconds, crack the eggs, scramble until done to your liking. I like my cheese a little 'browned' ... yummie. I use a lot of Pam to cut the fat and calories when cooking my meats.0
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My diet sounds a lot like yours; I don't eat much meat. I also often come up a little short on protein. I have used one egg and two egg whites with vegetables in a scramble. Pretty good, low calorie, and filling. Also just egg whites in a scramble with sliced mushrooms makes a nice snack.0
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I have these great bars but premium nutrition, they're about 300 calories (they make great meal replacements, but also big snacks, sometimes I'll have half of one for breakfast and half for a snack or something like that). They have 30g of protein which is crazy but are pretty low sugar which is a big concern for me personally0
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