Protein sources?
siriuslestrange1
Posts: 74 Member
So here's the gist guys: I need to get more protein in my diet. I've been trying, but I'm still coming up short. The major issue is that I don't really eat meat. I eat chicken sometimes, but I'm super picky about how it's cooked. I eat plenty of beans, greek yogurt, peanut butter (powdered), cheese, etc. I don't drink milk because it tends to upset my stomach. I can't eat seafood without an allergic reactions. I try to only have tofu once in awhile because I already have hormone balance issues. I've been adding a protein shake as an after workout snack, but that still doesn't fill my daily allotment.
So the question is, what do I do? I'm planning on buying some lower calorie protein powder come grocery day so that I can try to have more than just one shake a day. Is there anything else I can do? I know this question gets asked a lot, but I always see the same answers: add beans, add tofu, add eggs. I already eat that stuff!
HALP!
So the question is, what do I do? I'm planning on buying some lower calorie protein powder come grocery day so that I can try to have more than just one shake a day. Is there anything else I can do? I know this question gets asked a lot, but I always see the same answers: add beans, add tofu, add eggs. I already eat that stuff!
HALP!
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Replies
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Why do you feel you need more protein?0
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Why do you feel you need more protein?
((was wondering the same thing))0 -
So you're eating chicken, beans, tofu, greek yogurt, peanut butter, cheese & protein shakes & you want to know where to get protein? Ummm...seems like you have the bases covered. It's kind of hard to tell since your diary is closed.0
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I'm a vegetarian and I eat eggs, egg whites, greek yogurt, peanut butter, almond butter, brussel sprouts, cheese, cottage cheese, beans, protein bars (I like Balance brand), and protein powder. My diet is usually 40% carbs, 30% fat, 30% protein. I get enough.0
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Why do you feel you need more protein?
((was wondering the same thing))
My doctor took a look at my diary entries from the past few months and said that I'm not getting nearly enough protein.
I didn't open my diary because I figured I explained my intake pretty well in my initial post.0 -
well how many grams of protein do you eat a day & how many do you want to consume?0
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Do you eat whole grains? Whole grain breads and pastas are easy protein adders if you aren't already eating them.0
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I'm a vegetarian and I usually eat over 100g of protein a day. I have to fairly heavily supplement my diet to do that, though. I have a protein shake for breakfast, a protein bar and vegan seitan "jerky" at lunch, a protein shake after my workout, and dinner is usually a high protein main meal (with any combination of eggs, beans, soy, or fake meat product I feel like having) and a large serving of dark vegetable. I struggled to eat an amount of protein I felt comfortable having until I started incorporating multiple protein shakes into my day.0
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I'm a vegetarian and I usually eat over 100g of protein a day. I have to fairly heavily supplement my diet to do that, though. I have a protein shake for breakfast, a protein bar and vegan seitan "jerky" at lunch, a protein shake after my workout, and dinner is usually a high protein main meal (with any combination of eggs, beans, soy, or fake meat product I feel like having) and a large serving of dark vegetable. I struggled to eat an amount of protein I felt comfortable having until I started incorporating multiple protein shakes into my day.
I've been vegetarian for almost 3 years and eat between 130-175g of protein a day, which only includes one protein shake. Feel free to add me or check out my dary for ideas.0 -
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 – 8 grams
Flax seeds – ¼ cup – 8 grams
Other Protein Rich Foods (Especially for Pescatarians and Vegetarians)
Almonds 21g per 100 gram serving (575 calories) 30g per cup (143 grams) (822 calories) 6g per ounce (28 grams) (161 calories)
Pistachios (Dry Roasted) 21g per 100 gram serving (571 calories) 26g per cup (123 grams) (702 calories) 6g per ounce (28 grams) (160 calories)
Peanuts 24g per 100 gram serving (585 calories) 35g per cup (146 grams) (854 calories) 7g per ounce (28 grams) (164 calories)
Pine Nuts 14g per 100 gram serving (673 calories) 19g per cup (135 grams) (909 calories) 4g per ounce (28 grams) (188 calories)
Pecans 9g per 100 gram serving (691 calories) 9g per cup (99 grams) (684 calories) 2.6g per ounce (28 grams) (193 calories)
Sunflower Seeds 21g per 100 gram serving (584 calories) 30g per cup (140 grams) (818 calories) 6g per ounce (28 grams) (164 calories)
Cocoa Powder (Unsweetened) 20g per 100 gram serving (229 calories) 17g per cup (86 grams) (197 calories) 1g per tablespoon (5 grams) (11 calories)
Flax Seeds 18g per 100 gram serving (534 calories) 31g per cup (168 grams) (897 calories) 2g per tablespoon (10 grams) (53 calories)
Sesame Seeds 18g per 100 gram serving (573 calories) 26g per cup (144 grams) (825 calories) 1.6g per tablespoon (9 grams) (52 calories)
Vital Wheat Gluten 75g per 100 gram serving (370 calories) 63g per 3oz serving (85 grams) 21g per ounce (28 grams) (104 calories)
Tempeh (Cooked) 18g per 100 gram serving (196 calories) 15g per 3 ounce serving (84 grams) (165 calories) 5g per ounce (28 grams) (55 calories)
Lentils 9g per 100 gram serving (114 calories) 18g per cup cooked (198 grams) (226 calories)
Lobster 26g per 100 gram serving (143 calories) 43g per lobster (163 grams) (233 calories) 22g per 3 ounce serving (85 grams) (122 calories)
Crab 19g per 100 gram serving (97 calories) 26g per King Crab leg (134 grams) (130 calories) 16g per 3 ounce serving (85 grams) (82 calories)
Octopus 30g per 100 gram serving (164 calories) 25g per 3oz serving (85 grams) (139 calories) 8g per ounce (28 grams) (46 calories)
Fish Roe (Eggs) 29g per 100 gram serving (204 calories) 24g per 3oz serving (85 grams) (173 calories) 8g per ounce (28 grams) (57 calories)
Abalone 20g per 100 gram serving (189 calories) 17g per 3 ounce serving (85 grams) (161 calories) 6g per ounce (28 grams) (54 calories)
Whey Powder 13g per 100 gram serving (353 calories) 19g per cup (145 grams) (512 calories) 1g per tablespoon (8 grams) (28 calories)
Zwieback 10g per 100 gram serving (426 calories) 0.7g per piece (7 grams) (30 calories) 3g per ounce (28 grams) (119 calories)
Yeast Extract Spread (Marmite) 28g per 100 gram serving (158 calories) 2g per teaspoon (6 grams) (9 calories) Click0 -
So why don't you eat meat? Few things are as good as a really rare flatiron steak. Especially with a little Gormley's apple-hickory sauce. Or medium-rare lamb with Lebanese garlic sauce and almond rice. Paradise on a plate.0
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I'm a vegetarian and I usually eat over 100g of protein a day. I have to fairly heavily supplement my diet to do that, though. I have a protein shake for breakfast, a protein bar and vegan seitan "jerky" at lunch, a protein shake after my workout, and dinner is usually a high protein main meal (with any combination of eggs, beans, soy, or fake meat product I feel like having) and a large serving of dark vegetable. I struggled to eat an amount of protein I felt comfortable having until I started incorporating multiple protein shakes into my day.
I've been vegetarian for almost 3 years and eat between 130-175g of protein a day, which only includes one protein shake. Feel free to add me or check out my dary for ideas.
Thank you! I checked out your diary and got a few great ideas! My confounding issue with protein is that I am trying to keep my carb intake under 100g a day total (under 60g net) and I also eat only 1300-1400 cals a day. I found that I am satisfied with the shakes to supplement my diet (they are fairly low calorie), but it is nice to shake up the real food I eat too. I'm gonna have to pick up some cottage cheese and fage. I love both of those and forgot to buy them last time I went shopping. Anyway, thanks again!0 -
If you're feeling okay it sounds like you're getting plenty of protein. You should probe your doctor further and ask why they are concerned, are you lacking iron or something? Are you feeling bad? Sometimes doctors are uneducated when it comes to vegetarian or vegan diets and will try and scare you in eating differently.0
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So why don't you eat meat? Few things are as good as a really rare flatiron steak. Especially with a little Gormley's apple-hickory sauce. Or medium-rare lamb with Lebanese garlic sauce and almond rice. Paradise on a plate.
Some people are just vegetarian for health or ethical reasons, sometimes both.0 -
Bump. I am a lacto vegetarian and I'd love to hear more protein sources. I take whey protein and greek yogurt along with cheese everyday.0
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nvmd0
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So you're eating chicken, beans, tofu, greek yogurt, peanut butter, cheese & protein shakes & you want to know where to get protein? Ummm...seems like you have the bases covered. It's kind of hard to tell since your diary is closed.
^^this. Unless your protein requirement is way high or your calorie target is way low, you seem to have a good range of protein sources.
Other suggestions:
edamame
seitan0 -
So why don't you eat meat? Few things are as good as a really rare flatiron steak. Especially with a little Gormley's apple-hickory sauce. Or medium-rare lamb with Lebanese garlic sauce and almond rice. Paradise on a plate.
I don't eat meat because I can't stand the texture of most of it and the taste bothers me even more. It's not a moral thing, it's a preference.0 -
MFP says I should get 70g a day. I usually get around 40. I am indeed feeling physically ill for the past several months, but I doubt that has anything to do with my protein intake, or lack there of, because I've always had a really low intake. I am on iron supplements and my last blood panel showed that I'm at good levels with that. The only issue I'm having micro wise is with vitamin d. Apparently I had a very low level so they put me on a 50,000IU dose (once weekly) for the next 3 months.
Also, set my diary to open so y'all can see. I don't think you'll get much more by looking at the exact things I've been eating since it's what I mentioned here.0 -
Eat closer to your calorie target and you will be able to hit your protein target by increasing portion sizes.0
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bump to read later0
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Seems like you have good sources for protein. If you're falling short do to trying to get more fiber or other vitamins which take up caloric count for your protein sources...maybe try adding like quinoa or avocado to your diet. Only two I could think of off top of my head. Oh, brown rice is a good too. Hope this helps a little.
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MFP says I should get 70g a day. I usually get around 40. I am indeed feeling physically ill for the past several months, but I doubt that has anything to do with my protein intake, or lack there of, because I've always had a really low intake. I am on iron supplements and my last blood panel showed that I'm at good levels with that. The only issue I'm having micro wise is with vitamin d. Apparently I had a very low level so they put me on a 50,000IU dose (once weekly) for the next 3 months.
Also, set my diary to open so y'all can see. I don't think you'll get much more by looking at the exact things I've been eating since it's what I mentioned here.
Maybe try changing your morning yogurt from 1/2 c to a full cup or try having 1/2 c of cottage cheese with your cracker chips.0 -
Bump. Am trying to up my protein intake and some great tips here.0
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Here are some links http://www.ehow.com/about_5371388_high-protein-non-meat-foods.html#page=0 and http://www.livestrong.com/article/25759-foods-protein-other-meat/
From what I see they are saying the same things - here is a protein chart hope his helps.0 -
seriously, greek yogurt.
the fage 0% little cup has like 18g of protein! that's more than some protein bars that are full of other crap!!0 -
So why don't you eat meat? Few things are as good as a really rare flatiron steak. Especially with a little Gormley's apple-hickory sauce. Or medium-rare lamb with Lebanese garlic sauce and almond rice. Paradise on a plate.
I don't eat meat because I can't stand the texture of most of it and the taste bothers me even more. It's not a moral thing, it's a preference.
Well, if it's just a preference thing then the easiest thing to suggest would be to just work on that. I hate vegetables but eat all my servings every day to meet my nutritional needs. Sorry to be so blunt, but it's what I had to do with veggies.0 -
chicken, beef, eggs, cottage cheese, yougurt, etc.0
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I real good whey protein drink will do the trick for you. Isopure and Muscle Milk are ones I've used. They mix real easy, taste good and are low in sugar and carbs (Isopure has a Zero Carb product). Also, if you eat chicken,you may want to try turkey chop meat browned and seasoned lightly with Success Boil In A Bag Brown Rice. 1 cup of each is filling, tasty and gives you good protein with a good complex carb....
"Walk on." - Bruce Lee
Rick0 -
Well, if it's just a preference thing then the easiest thing to suggest would be to just work on that. I hate vegetables but eat all my servings every day to meet my nutritional needs. Sorry to be so blunt, but it's what I had to do with veggies.
the taste and texture quite literally makes me ill.0
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