*Grump* I need help to get more protein

naturallykat
naturallykat Posts: 118 Member
edited September 27 in Food and Nutrition
Hi all

Just a quick post to say I am really struggling to eat enough protein. According to many on here the target values are quite low, and I'm not hitting that on a regular basis.

Probably not helped by the fact that I am an *almost* vegetarian - almost is because I'm not veggie, but I don't eat meat unless its ethically sourced, and that is expensive, and I just can't afford much of it at the moment.

So any ideas as to good sources of lean protein, which fit my criteria - not too expensive, and ethical?

Many thanks :smile:

Replies

  • mustangurl
    mustangurl Posts: 104 Member
    almonds are a good source of protein, eggs, a whey protein shake, cheese, milk...there are lots of things with protien in them besides meat ;)
  • yummy♥
    yummy♥ Posts: 612 Member
    i sneak greek yogurt into all sorts of things, it adds up throughout the day
    whole grains have a surprising amount as well
    and quinoa!
  • dxing
    dxing Posts: 115 Member
    Cottage cheese, greek yogurt, beans, lentils, eggs, and most importantly, whey protein
  • CoachGena
    CoachGena Posts: 13
    I eat vegetarian 90% of the time. I supplement w/ Whey protein Power shakes. 18 grams of protein (or more if you put in additional scoops). I make them thick, like a milk shake. Endless recipes and it satisfies my sweet tooth.
  • sblair77
    sblair77 Posts: 355 Member
    I buy a high protein container of liquid egg whites from the health food store. I cook with them and eat them daily.

    I also eat lots of chicken and turkey (not lunch meat because of the sodium)
  • paigele
    paigele Posts: 123 Member
    It may sound like I am echoing the others, but I read on a body builder web site that whey protein is the most absorbable. It also is a fairly low in calories.
  • Fleur933
    Fleur933 Posts: 156 Member
    Try boiling a dozen eggs at the start of the week and having a white or two (or the whole thing if you liek that) a day all week. It's easy and quick and (in my humble opinion) tastey!
  • Luvmysixpack
    Luvmysixpack Posts: 43
    Greek yogurt is good. You can do string cheese or you can buy personal protein powder and add it to foods you like to increase amounts.
  • TerraGirl17
    TerraGirl17 Posts: 275 Member
    Hi all

    Just a quick post to say I am really struggling to eat enough protein. According to many on here the target values are quite low, and I'm not hitting that on a regular basis.

    Probably not helped by the fact that I am an *almost* vegetarian - almost is because I'm not veggie, but I don't eat meat unless its ethically sourced, and that is expensive, and I just can't afford much of it at the moment.

    So any ideas as to good sources of lean protein, which fit my criteria - not too expensive, and ethical?


    Just curious, what do you mean by ethically sourced?
    Many thanks :smile:
  • crissa413
    crissa413 Posts: 67
    Greek yogurt for sure!!
  • Manolapurple12
    Manolapurple12 Posts: 7 Member
    Boca vegan burgers are high is protein and tasty- not too expensive depending where you shop. Egg whites are cheap and high in protein. Tofu, tuna, beans, pure protein bars are also good sources.
  • oxavecamourxo
    oxavecamourxo Posts: 270 Member
    I'm a (trying to be) vegan. I drink at least 2 glasses of soymilk every day (8 oz=7 grams of protein). I LOVE peanut butter (1 Tbsp=4 grams of protein). I have oatmeal every day for breakfast (.5 cup=6 grams of protein). And I eat lots of fruits & veggies. I'm over on my protein every day.
  • dosesr4winners20
    dosesr4winners20 Posts: 362
    Hello! My diet is basicall veggie too. What helps me Tofu, Tofu, Tofu and vegan burger etc. Good luck!
  • Sarahr73
    Sarahr73 Posts: 454 Member
    Try boiling a dozen eggs at the start of the week and having a white or two (or the whole thing if you liek that) a day all week. It's easy and quick and (in my humble opinion) tastey!

    I eat two eggs most days and that helps me stay higher on my protein and they are so yummy and you can make them all sorts of ways. I usually opt for boiling them as well since it is super easy. And if you take a hardboiled egg, cut it up and mix in one wedge of garlic and herb laughing cow and out it on some bread you have a healthy egg salad sandwhich. So yummy. Just be careful with the laughing cow, it's a little high in sodium for one wedge.
  • kimjoan
    kimjoan Posts: 192 Member
    Protein powder is the secret to your success - you can put it in yogurt, make a shake, make a low fat pancake batter with it, on and on. My doctor recommended, and I really prefer for taste and texture, Pro Complex - 30g of protein per scoop and it is yummy just shaking it up with water if that is what you have to do.
  • Keightisgr8
    Keightisgr8 Posts: 121 Member
    EDAMAME. They're SO good :)
  • naturallykat
    naturallykat Posts: 118 Member
    Wow, so many replies so quickly! Thanks all, looks like I will definately have to give whey a go (I eat all those other things, but for some strange reason haven't had them much since starting MFP, so will re-introduce them).

    Regarding Whey, I try not to "do" stuff with loads of sweteners and additives, so I wouldn't want the protein shakes. What can I put with whey to make a nice smoothie or shake?

    Thanks (and sorry for sounding a bit dim)
  • bizco
    bizco Posts: 1,949 Member
    Can you eat fish? Tremendous health benefits (Omega-3s) besides protein in salmon, tuna, herring, sardines, cod, trout and mackerel.
  • katt742
    katt742 Posts: 196 Member
    Everyone on here has the right idea! Eggs, Peanut Butter, Greek yogurt and protein shakes are on my 'everyday eats' list! Also milk and nuts!!!
  • Mindful_Trent
    Mindful_Trent Posts: 3,954 Member
    Non-meat protein sources I eat:
    Greek yogurt (Fage is my favorite)
    Beans (Black beans, Garbanzo beans (used to make hummus), etc.)
    Seitan (vegetarian protein made from wheat gluten - this is my favorite recipe: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=606572 )
    Nuts (either raw, unsalted nuts or nut butter that has no added ingredients. My fav peanut butter is Krema brand)

    Less expensive Meat protein sources
    Canned Tuna - dolphin-safe tuna is more common than it used to be. Not sure what your "ethical" qualifications are
    Shrimp - not sure what counts as ethically harvested shrimp, but it's high in protien, low in fat.
    Eggs (here's a scorecard for various brands regarding how ethical/organic they are: http://www.cornucopia.org/organic-egg-scorecard/ )
  • katt742
    katt742 Posts: 196 Member
    Unsweetened cocoa powder and a frozen banana!!! I blend mine up in my Magic Bullet and its like a banana chocolate milkshake with no added sugar!! And if Im out of whey protein i just use milk, cocoa powder and a frozen banana,. Not as much protein but still good enough for a post workout snack.
  • Mindful_Trent
    Mindful_Trent Posts: 3,954 Member
    Wow, so many replies so quickly! Thanks all, looks like I will definately have to give whey a go (I eat all those other things, but for some strange reason haven't had them much since starting MFP, so will re-introduce them).

    Regarding Whey, I try not to "do" stuff with loads of sweteners and additives, so I wouldn't want the protein shakes. What can I put with whey to make a nice smoothie or shake?

    Thanks (and sorry for sounding a bit dim)

    You might try this protein powder. It's vegan, no fillers, no artificial flavors and no synthetic ingredients and it's gluten-free and dairy-free. Not the best taste by itself, but I love it in home-made smoothies. It's pretty good blended up just with some almond milk, uncooked oats and a little cinnamon or cocoa powder to flavor. http://www.gardenoflife.com/ProductsforLife/SUPPLEMENTS/FoundationalNutrition/RAWProtein/tabid/1894/Default.aspx
  • naturallykat
    naturallykat Posts: 118 Member
    Just curious, what do you mean by ethically sourced?

    I *try* to stick to meat from local farms which are known to be hot on welfare. I wouldn't buy a chicken or eggs which aren't free range, for example.

    I'm not 100% on this rule though, e.g. I buy pre-made sandwiches with meat in occasionally. I just prefer to know that if I'm buying the meat myself, I want to know its had a good life and a decent quick death.

    Accountaint_boi, no, I'm not sure what constitutes an ethical shrimp either! :bigsmile:
  • lisabel87
    lisabel87 Posts: 152
    Siggi's yogurt has 14g of protein in it, eat one serving of almonds a day, 2 tbsps of peanut butter, whey protein, an egg, thats roughly about 50 grams right there and you didn't even touch veggies! haha. Check out the gardein "meat" products at whole foods.

    Builder Bar's by CLIF have 20g of protein
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