How to get protein?

thedreamhazer
thedreamhazer Posts: 1,156 Member
edited September 2024 in Food and Nutrition
I love MFP, but I've also started to use a site called Daily Burn because I like some of the additional features, especially in the nutrition tracker. Anyway, Daily Burn takes into account the amount of strength training and the sort that I do for calculating my protein, and it wants me to eat WAY more than MFP.

The problem is, I ate vegetarian, and even vegan, for a very long time. Now, I eat fish and poultry as well, but I just don't really have an appetite for it so I never cook it for myself. I've been trying to a lot more, but I am STILL struggling to get my protein. Based on Daily Burn and a lot of other resources, I should be getting around 115 grams of protein (based on 1 gram per pound of lean muscle mass). I'm at 85 grams today after trying REALLY hard all day. So, what protein-rich foods do you suggest, keeping in my mind my dietary restrictions?

(If I don't find a way to do this, I'm going to have to go to protein powders or whatever, and I really don't want to!)

Replies

  • aproc
    aproc Posts: 1,033 Member
    I can't really think of much allowed by your diet. I love thinkthin bars because they have no sugar and 20 grams of protein but if you are trying to stay away from powders and bars, Yogurt and edamame are pretty decent. Besides those three, I get most of my protein from meat..
  • Jenks
    Jenks Posts: 349
    What about Chic Peas and other types of beans? I love Chic Peas.

    I make a Chic Pea salad with the following:
    Chic Peas
    Tomato
    Avocado
    Cucumber
    Cilantro (it's like mexican parsley)
    I don't even need to season it, it's good just the way it is.
  • aproc
    aproc Posts: 1,033 Member
    Oh and quinoa has a lot of protein I've heard. Oats and nuts have some as well. :)
  • lilchino4af
    lilchino4af Posts: 1,292 Member
    If you like cottage cheese, I find that's a good source of protein. One serving of the Walmart brand Fat Free Cottage Cheese Small Curd has 14g of protein (serving size is 1/2 cup)! Not sure if you like the taste of tuna or salmon, but those are both high in protein and 3 oz of frozen cooked shrimp is 20g (great as a topper in salads or pasta)! I also use 1 scoop of whey protein in 8 oz of 2% milk after a weight lifting exercise as a recovery drink and that gives me 34g. Hope all these ideas help!
  • cakesmooth
    cakesmooth Posts: 122 Member
    I learned a lot about protein when I was pregnant. As a vegetarian, I totally understand your dilemma. Cottage cheese, eggs (egg whites have less calories), nuts (peanut butter yum!), tofu, veggie protien, quinoa (one of my new favs, cook it and season it like I do pasta or rice), and of course dairy - yogurt, milk, cheese (cottage cheese has the highest protein value of the dairy that I consumed) are a big part of my diet. Legumes (beans) have tons of protien and iron - lentils are the quickest and easiest to prepare. Soymilk (lite for less calories) has a bunch too. I did feel like I was eating a ton while trying to eat the 80 grams of protein required each day for a healthy pregnancy. I no longer monitor how much I'm eating, I just try to make sure I have a bit with each meal. Oh yeah, bagels have a bunch too. Good luck!
  • thedreamhazer
    thedreamhazer Posts: 1,156 Member
    Oo, all really helpful! Especially the cottage cheese recommendation. I totally forgot about it-- I've always loved cottage cheese and used to have some for breakfast everyday.

    I'll definitely work on getting beans back into my diet. (I'm a little over beans. When I was eating vegan with my housemates at school this past year, we had black beans or kidney beans with EVERY meal. *shiver*)

    Thanks everyone!
  • jessudd
    jessudd Posts: 133 Member
    My husband and I were vegetarians until just recently -- we've been adding meat back in, so I know what you mean! When I do cook meat now, I cook extra and cut it into small portions... then I don't have to cook it all the time, but I have a bit or two to go with a meal or snack.

    Most of my suggestions are already posted. I didn't see anyone mention hummus, which is great on a veggie sandwich or wrap or on crackers or pita bread. You can make it or find it in the store. Also, greek yogurt is higher in protein than the usual kind--I like to have it on melba toast crackers or you can swirl in some honey, jam or fruit if you like it sweet. Steamed edamame is also good.

    We eat lots of: eggs (hard boiled or scrambled and mixed with egg whites), cottage cheese (much higher in protein than I realized til I was on this site), beans/lentils, hummus, flavored whey protein + skim milk (after workouts), luna protein bars, almonds, trail mix... um, that's all that comes to mind now....

    I'm glad you posted that, though, because even as little meat as we eat, it seems like I'm always above the MFP protein amount. I thought it must be low.
  • MzBug
    MzBug Posts: 2,173 Member
    I have a hard time hitting the 100g of protein my doc wants me to have. I have digestive issues when I eat too much dairy so I had to find an alternative. Most of the protein powders are out because they are whey (dairy), doc wants me to stay away from soy, so I found powdered egg whites. I add 2-3 tablespoons into my smoothie made with rice milk, fruit and ice. I would imagine they would work just fine in a smoothie made with yogurt. I have found them in the baking goods area of the grocery store as well as online.
  • Natalie43
    Natalie43 Posts: 122 Member
    bump
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