protein rich food

Options
8Nuya8
8Nuya8 Posts: 30
in Food and Nutrition
Can you give me some ideas for protein rich food?
Since starting to use mfp I find i have almost always been below the recommended amount for protein, most days not even getting close (about half the reccomended amount).
I am not a vegetarian, however I do only eat very little meat. Maybe once a week to once every two weeks and rather small amounts.
I know eggs do of course contain a lot of protein, but thats about it. Can you give me some advice? Or is it not a problem at all and I should keep eating as I currently do?

Replies

  • OnTheGround
    OnTheGround Posts: 78
    Options
    It depends on your goals, but it's very likely you'll see better results with a protein heavy diet.

    I started by, rather than looking for food, committing to protein with every meal, and working from there.

    You can buy protein powder and make a protein shake for a snack, or get protein bars. A good rule of thumb I use is finding the most amount of protein for the least calories. AdvantEdge makes a little protein shake I use for a snack that's about 20gs of protein for only 100 calories.

    Egg whites are a good way to get protein with out the fat and with less calories as well.

    And, if you aren't opposed to eating meat, you just might want to commit to eating more. I mix it up with tuna, chicken, chicken sausages, deli meat sandwiches.
  • IrisFlute
    IrisFlute Posts: 88 Member
    Options
    Dairy products have protein, and yogurt is easy to include in a diet - there are lots of different kinds. All types of dry beans are good protein sources (especially if combined with a grain), and the small white beans are fairly quick to boil up. Quinoa is a protein-rich grain. Nutritional yeast is also helpful.

    Nuts are protein sources too, but are also high-calorie.

    Also, you don't mention if you eat fish, but that's an alternate source to farmed livestock animals.
  • joyhibbz
    joyhibbz Posts: 38 Member
    Options
    Greek yogurt is a great source of protein if you like it!
  • majigurl
    majigurl Posts: 660 Member
    Options
    just did a quick google search.

    http://www.howmuchprotein.com/foods/

    I'm huge on protein right now. I try and have almonds once a day. ( good thing i love them! ) but nuts in general.

    I steam eggs once a week and put them in a container in the fridge for as an easy protein snack.

    usual meats like turkey and salmon, tuna. I make an amazing tuna dip with a bit of mayo, paprika and chili powder. I put it on cucumber slices. Light yummy snack :)
  • VioletSauce
    VioletSauce Posts: 20 Member
    Options
    I don't like meat very much either..Tuna fish, peanut butter almond butter. if those are too much fat pb-slim. Tofu/meat replacements I think the flat out wraps have some protein in them as well. I have been doing allot of wraps with tofu and and tuna. Protein powder and high protein meal bars.
  • ChrisJMellor
    ChrisJMellor Posts: 29
    Options
    Eggs?

    Nuts?

    Fish?
  • amberkhan75
    amberkhan75 Posts: 11
    Options
    Protein will definitely help you get to your goal faster. I drink high grade protein shakes that are meal replacements, in addition to my healthy meals. Undenatured whey protein concentrate is the best on the market, with the highest bioavailability. Eggs are next and don't be afraid to eat the whole egg. There are great nutrients in the complete egg. A hemp and pea protein powder blend is also great and creates a complete protein. Avoid soy based proteins like tofu or soy protein isolate. Best of luck in your journey!!
  • ealexjordan
    ealexjordan Posts: 1 Member
    Options
    I've been slowly going back to vegan again, and having to relearn all the foods I like that are protein-packed. I like to make a huge batch of lentil stew and freeze it, so I always have a quick source. For a veggie, the crockpot is your protein-pal for dried legumes.

    Veggie Protein:

    Lentils
    Oatmeal
    Chickpeas (hummus is a complete protein with Tahini)
    Tofu (I tend to try to avoid soy as much as possible though)
    Edamame
    Tempeh
    Nut Butters (usually high cal though)
    Gimmie Lean (meatless meat/sausage replacement)
  • TomZot
    TomZot Posts: 165 Member
    Options
    Cottage cheese. Mix it with fruit, etc.
  • AliceDark
    AliceDark Posts: 3,886 Member
    Options
    Cottage cheese and kefir are also good non-meat sources of protein.
  • autopilot_off
    autopilot_off Posts: 83 Member
    Options
    Meat

    Ground beef 4 oz 28g
    Beef steak 6 oz 42g
    most cuts of beef 1 oz 7g
    chicken breast 3.5 oz 30g
    chicken thigh 10g
    chicken drumstick 11g
    fish fillets or steaks 3.5 oz 22g
    tuna 6 oz 40g
    pork tenderloin 4 oz 29g
    ham 3 oz 19g
    canadian-style bacon 1 slice 5g
    lamb 3 oz 22g

    Dairy

    Egg large 6g
    Milk 1 cup 8g
    Cottage Cheese 1/2 cup 15g
    Yogurt 6 oz 5g
    Greek Yogurt 6 oz 15g
    Mozzarella, Brie 1 oz 6g
    Cheddar, Swiss 1 oz 7-8g
    Parmesan 1 oz 10g

    Beans, Legumes

    Lentils 1 cup cooked 18g
    Black 1 cup cooked 15g
    Kidney 1 cup cooked 13g
    Chickpeas/Garbanzo 1 cup cooked 12g
    Pinto 1 cup cooked 12g
    Black-eyed peas 1 cup cooked 11g
    Lima 1 cup cooked 10g
    Split peas 1 cup cooked 16g

    Nuts, Seeds, Grains

    Almond butter 2 TBSP 6g
    Peanut butter 2 TBSP 8g
    Almonds 1/4 cup 8g
    Cashews 1/4 cup 5g
    Sunflower seeds 1/4 cup 6g
    Pumpkin seeds 1/4 cup 8g
    Flax seeds 1/4 cup 8g
    Oats 1 cup 10g
    Quinoa 1 cup cooked 9g
    Brown Rice 1 cup cooked 5g
  • silken555
    silken555 Posts: 478 Member
    Options
    majigurl wrote: »
    just did a quick google search.

    http://www.howmuchprotein.com/foods/

    I'm huge on protein right now. I try and have almonds once a day. ( good thing i love them! ) but nuts in general.

    I steam eggs once a week and put them in a container in the fridge for as an easy protein snack.

    usual meats like turkey and salmon, tuna. I make an amazing tuna dip with a bit of mayo, paprika and chili powder. I put it on cucumber slices. Light yummy snack :)

    That link will certainly help!
  • silken555
    silken555 Posts: 478 Member
    Options
    autopilot_off wrote: »
    Meat

    Ground beef 4 oz 28g
    Beef steak 6 oz 42g
    most cuts of beef 1 oz 7g
    chicken breast 3.5 oz 30g
    chicken thigh 10g
    chicken drumstick 11g
    fish fillets or steaks 3.5 oz 22g
    tuna 6 oz 40g
    pork tenderloin 4 oz 29g
    ham 3 oz 19g
    canadian-style bacon 1 slice 5g
    lamb 3 oz 22g

    Dairy

    Egg large 6g
    Milk 1 cup 8g
    Cottage Cheese 1/2 cup 15g
    Yogurt 6 oz 5g
    Greek Yogurt 6 oz 15g
    Mozzarella, Brie 1 oz 6g
    Cheddar, Swiss 1 oz 7-8g
    Parmesan 1 oz 10g

    Beans, Legumes

    Lentils 1 cup cooked 18g
    Black 1 cup cooked 15g
    Kidney 1 cup cooked 13g
    Chickpeas/Garbanzo 1 cup cooked 12g
    Pinto 1 cup cooked 12g
    Black-eyed peas 1 cup cooked 11g
    Lima 1 cup cooked 10g
    Split peas 1 cup cooked 16g

    Nuts, Seeds, Grains

    Almond butter 2 TBSP 6g
    Peanut butter 2 TBSP 8g
    Almonds 1/4 cup 8g
    Cashews 1/4 cup 5g
    Sunflower seeds 1/4 cup 6g
    Pumpkin seeds 1/4 cup 8g
    Flax seeds 1/4 cup 8g
    Oats 1 cup 10g
    Quinoa 1 cup cooked 9g
    Brown Rice 1 cup cooked 5g

    Thank you!
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    Options
    Meat (leaner cuts will have more protein per calorie, fish and shellfish are excellent sources)
    Low fat dairy
    Egg whites if you must (I only eat whole eggs)
    Tofu/soy
    Other beans/lentils
    Protein powder/bars

Categories