New food suggestions please

CirrusMoth
CirrusMoth Posts: 35
edited September 26 in Food and Nutrition
This is my first week on the site and I'm spending it cataloging what I eat normally before I make any changes. One of the big things I'm noticing is that I seem to be perpetually low on my protein intake. Although cutting fats/sodium/carbs are good and part of the plan, the lack of sufficient protein is a big red flag to me.

I was wondering if people could suggest some good foods to try and add to my diet plan. These don't have to be protein-specific, but that would help.

I never thought I was a picky eater, but my wife seems to think I am. I love fresh fruits and veggies (raw is always good). I won't eat fish or fungus. Beans are my biggest problem. I want to eat more of them. They're good for me, but I haven't had them much, thus I find a bit of an aversion (IE: baked beans are probably one of the nastiest things I've ever tried to eat). I will eat chickpeas, but I don't find them anything more than an odd texture in my salads.

For me, the hardest thing to eating healthy isn't the food itself, it's the price tag. I'm on a really tight food budget ($20/week) and let's face it: crappy food is cheaper. Sad, but true. I try to get around this by buying in bulk and freezing everything, but nothing compares to fresh, green veg. Meat is easy enough, but really, it's the vegetables I find myself having to lose out on. If it doesn't come cheaply frozen, I can't afford it regularly. :-(

Hmm...rambling now. Best stop. Thanks for the help!

Replies

  • ejmcam
    ejmcam Posts: 533 Member
    My everyday breakfast is a non fat plain greek yogurt with 1-2 tbsps of all natural peanut butter. It ends up with like 25 grams of protein. filling and so good!
  • LesliePierceRN
    LesliePierceRN Posts: 860 Member
    I find that the Carl Buddig lunch meats are low in calories, and decent in protein, and definitely nice on the wallet. A whole pack is only 90 calories and costs about 85 cents. I eat it on 35 calorie wheat bread with Sargento reduced fat colby jack cheese (which is a little on the expensive side.. sometimes I just use pickles to add flavor without the calories).
  • sarahrun
    sarahrun Posts: 1
    beans are a great source of fiber/ and protein. To save $$$$ you can buy them dry and make them yourself. it takes a while, but well worth it. You can makes hummus out of most any bean, garbanzo, white kidney, black. Just add a few spices, garlic and a little lemon....yum. Here's a tip: some grocery stores will mark down produce that has an expiration date (ie....things in clam shells...like spinach) also eating seasonally (produce in season) will reduce costs.
    Buying any grain bulk will save money try buying quinoa, oats, bulgar wheat and rice.
    Spices are awesome!!!!! Curry , tai, cinnamon, garlic etc. they change any meals and most of them have health benefits...garlic is good for the heart, cinnamon helps stabalize insulin and curry contains curinmoinds (found in tumeric which helps fight inflamation)
    hope this helps
  • almartinez2
    almartinez2 Posts: 17
    Tuna fish and sardines are a good source of protein and lower on the price too
  • almartinez2
    almartinez2 Posts: 17
    OOps! you said no fish. How about eggs?
  • cterbogt
    cterbogt Posts: 21 Member
    Hi - this might not help, but have u considered growing your own vegies? If you have a yard great - or some planter boxes on a balcony ? The result might not be immediate, but in a few months ... :)
  • CirrusMoth
    CirrusMoth Posts: 35
    Hi - this might not help, but have u considered growing your own vegies? If you have a yard great - or some planter boxes on a balcony ? The result might not be immediate, but in a few months ... :)


    We do have a small yard, but we rent. Not sure how the landlord would feel about us digging the place up. That and my neighbor's kids and their friends are largely a pack of delinquents. Would have to figure a way to keep the buggers out.
  • CirrusMoth
    CirrusMoth Posts: 35
    Eggs are fine. Hard boiled is a fave. I have a love/hate relationship with tuna (the only fish I do eat). It goes something like this:

    1) Hey, I haven't had tuna in a long time. Om nom nom...
    2) Tuna kick lasts a few weeks.
    3) One day I bite down on a bone hidden in my sandwich. UGH! I'm never eating tuna again!
    4) Several months later: Hey, I haven't had tuna in a long time...

    :-p
  • CirrusMoth
    CirrusMoth Posts: 35
    My everyday breakfast is a non fat plain greek yogurt with 1-2 tbsps of all natural peanut butter. It ends up with like 25 grams of protein. filling and so good!

    You mix the peanut butter into the yogurt? That might be interesting. My wife does that with organic fruit spread. That's pretty good. I <3 peanut butter.
  • CirrusMoth
    CirrusMoth Posts: 35
    beans are a great source of fiber/ and protein. To save $$$$ you can buy them dry and make them yourself. it takes a while, but well worth it. You can makes hummus out of most any bean, garbanzo, white kidney, black. Just add a few spices, garlic and a little lemon....yum.

    Can the beans be made ahead of time and stored for a couple of days? How? Reheat value?
  • abyt42
    abyt42 Posts: 1,358 Member
    Yes, they can be made and stored (I put mine in jars in the fridge), then reheated with different spices/onion combinations or added to soups.

    When I make a big pot of beans, I try to use or freeze them all within a week or two.
  • mursey
    mursey Posts: 191 Member
    As far as the protein, you're right, food is expensive when it's healthier. Do you have a farmer's market or Costco type store near you? I thought Costco just had junk food but last month I saw Organic chicken meatballs, and a few other "better" meat options. otherwise as far as cheap protein .. sad to say, but you get what you pay for. Beans are cheap but starchy as hell. If you're still losing weight then I guess they are fine.

    I spend a LOT on my food .. . but I can't find a way around that. I have to try to cut corners somewhere else. (I take the bus, I don't have nice clothes .. etc.) :(

    Otherwise I agree with some other people here- eggs are great protein. Tuna when you're not sick of it. Trader Joe's has other canned meat but so far I'm not a fan of canned salmon (and you don't like fish) or the canned chicken. You could make chicken salad with the canned chicken if it doesn't gross you out?
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