Need a variety of protein sources

Nutritionist recommends I need to have about 100g of protein a day evenly spaced out (a third in the morning, a third mid-day, a third at dinner). Any ideas on ways to make meals have 30-40g of protein so that I'm not living off of eggs, chicken, and greek yogurt? Any suggestions/help welcome!!!

Replies

  • redraidergirl2009
    redraidergirl2009 Posts: 2,560 Member
    beans, nuts, veggies, whole grains...
  • nornyb
    nornyb Posts: 224 Member
    Tuna, cottage cheese, Odwella Super Protein bars.
  • jakeVScalories
    jakeVScalories Posts: 107 Member
    Whey protein. approx. 50G of protein for 2 scoops, low calorie. Special K has a good cereal out now, Protein Plus. 10G in a serving. Bagels are protein packed too.
  • nornyb
    nornyb Posts: 224 Member
    Whey protein. approx. 50G of protein for 2 scoops, low calorie. Special K has a good cereal out now, Protein Plus. 10G in a serving. Bagels are protein packed too.
    Where do you find bagels packed with protein? I haven't any that are higher than 15%.
  • JJordon
    JJordon Posts: 857 Member
    To get my protein macro up, way up, a decent purveyor of whey (and sometimes casein) protein works. Combo that with fat-free milk, and whammo.
  • mgobluetx12
    mgobluetx12 Posts: 1,326 Member
    Beef
    Lean Hamburger patty, 4 oz – 28 grams protein
    Lean Steak, 6 oz – 42 grams
    Most cuts of lean 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
    Canadian-style bacon (back bacon), slice – 5 – 6 grams

    Eggs and Dairy
    Egg, large - 6 grams protein
    Low Fat Milk, 1 cup - 8 grams
    Low Fat Cottage cheese, ½ cup - 15 grams
    Low Fat Yogurt, 1 cup – usually 8-12 grams, check label (I love the plain greek yogurt with fresh fruit - 18-20 grams!!!)
    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
  • Thank you so much!