K, who has great protein intake and an open diary?

CoffeeNCardio
CoffeeNCardio Posts: 1,847 Member
in Health and Weight Loss
My protein intake sucks and I need ideas, because of the top three options for protein I'm aware of (that are not shakes and bars) are Meat (I'm not a vegan, I just really don't like meat), Eggs (I like eggs...ish) and beans(need I say more).

So who's got an open diary where I can scope out some good ideas for protein rich food that doesn't break the caloric bank?

Replies

  • melonaulait
    melonaulait Posts: 769 Member
    edited February 2016
    What about quinoa, seeds (I like pumpkin and sunflower), tofu, tempeh, quorn, hummus..? Textured vegetable/soy protein (often has 50+ protein per 100g dry)? Lately I've been on a nutritional yeast kick, and I noticed that out of a 20g portion almost half is protein. It's surprisingly enjoyable to sprinkle on top of salads or plain carbs as a seasoning!
  • williams969
    williams969 Posts: 2,528 Member
    I average 110g+ daily. Typically, I eat less than 3 oz. of meat a day and zero protein supps. Cheese, Greek yogurt, beans, and Boca burgers are where I get most of my protein. Diary's always open :)
  • CoffeeNCardio
    CoffeeNCardio Posts: 1,847 Member
    Thanks ladies, I'm developing a list...
  • CoffeeNCardio
    CoffeeNCardio Posts: 1,847 Member
    Also, I didn't mean to sound like I'm against shakes and bars, so if anyone knows of some that give you great bang for your buck....
  • melonaulait
    melonaulait Posts: 769 Member
    CoffeeNCardio wrote: »
    Also, I didn't mean to sound like I'm against shakes and bars, so if anyone knows of some that give you great bang for your buck....

    The pea protein powder I bought recently is 90 protein/100g! Even my bodybuilder buddy was impressed with that number. :D And he normally swears by whey protein and creatine powders...
  • CoffeeNCardio
    CoffeeNCardio Posts: 1,847 Member
    melonaulait wrote: »
    CoffeeNCardio wrote: »
    Also, I didn't mean to sound like I'm against shakes and bars, so if anyone knows of some that give you great bang for your buck....

    The pea protein powder I bought recently is 90 protein/100g! Even my bodybuilder buddy was impressed with that number. :D And he normally swears by whey protein and creatine powders...

    What's the calories per serving?
  • melonaulait
    melonaulait Posts: 769 Member
    CoffeeNCardio wrote: »
    What's the calories per serving?

    Well it's 326 cal for 100g but a 30g or so portion fits pretty nicely within my day.
  • CoffeeNCardio
    CoffeeNCardio Posts: 1,847 Member
    edited February 2016
    melonaulait wrote: »
    CoffeeNCardio wrote: »
    What's the calories per serving?

    Well it's 326 cal for 100g but a 30g or so portion fits pretty nicely within my day.

    That's a perfectly fair trade for 90g of protein imho. I'm not opposed to doing that for breakfast. Could you link me a website or even just the actual name (brand and all) of that one please?

    ETA: if I could get 90 from a shake in the morning, I can easily attain the other 30 I'm wanting through regular food the rest of the day.
  • level3tjg
    level3tjg Posts: 21 Member
    edited February 2016
    My diary is public and I usually try to eat 160g of protein a day and keep low caloric intake. I also try to skimp on carbs at the same time. I eat lots of steak, chicken, egg whites, seafood, and drink protein shakes.
  • melonaulait
    melonaulait Posts: 769 Member
    CoffeeNCardio wrote: »
    That's a perfectly fair trade for 90g of protein imho. I'm not opposed to doing that for breakfast. Could you link me a website or even just the actual name (brand and all) of that one please?

    ETA: if I could get 90 from a shake in the morning, I can easily attain the other 30 I'm wanting through regular food the rest of the day.

    Mine is a Northern European brand so I'm not sure of all the varieties that are available to you, but I did look through Amazon quickly and found this one http://www.amazon.com/100%-Pure-Protein-grams-Pwdr/dp/B0017OFSDW/ref=sr_1_19?s=hpc&ie=UTF8&qid=1454995820&sr=1-19&keywords=pea+protein which seems pretty close with 17g protein for 20g at 80 calories. So maybe try that or something similar? They all seem to have pretty different stats and this one's especially high in protein. o:)

    Mine is also unflavored and it doesn't taste bad or anything just like that. I was pretty pleased with just the plain flavor. (Wouldn't have guessed!)
  • chimpy123
    chimpy123 Posts: 40 Member
    cottage cheese!!! Eat it savoury, sweet, plain - however you like it.
  • melonaulait
    melonaulait Posts: 769 Member
    chimpy123 wrote: »
    cottage cheese!!! Eat it savoury, sweet, plain - however you like it.

    My favorite lacto-vegetarian option, by the way! Yum-my. Some day I will make vegan cottage cheese.
  • CoffeeNCardio
    CoffeeNCardio Posts: 1,847 Member
    level3tjg wrote: »
    My diary is public and I usually try to eat 160g of protein a day and keep low caloric intake. I also try to skimp on carbs at the same time. I eat lots of steak, chicken, egg whites, seafood, and drink protein shakes.

    Thanks, I wish we had better access to seafood in Denver. It's about the only meat I do enjoy. I miss California.
    melonaulait wrote: »
    CoffeeNCardio wrote: »
    That's a perfectly fair trade for 90g of protein imho. I'm not opposed to doing that for breakfast. Could you link me a website or even just the actual name (brand and all) of that one please?

    ETA: if I could get 90 from a shake in the morning, I can easily attain the other 30 I'm wanting through regular food the rest of the day.

    Mine is a Northern European brand so I'm not sure of all the varieties that are available to you, but I did look through Amazon quickly and found this one http://www.amazon.com/100%-Pure-Protein-grams-Pwdr/dp/B0017OFSDW/ref=sr_1_19?s=hpc&ie=UTF8&qid=1454995820&sr=1-19&keywords=pea+protein which seems pretty close with 17g protein for 20g at 80 calories. So maybe try that or something similar? They all seem to have pretty different stats and this one's especially high in protein. o:)

    Mine is also unflavored and it doesn't taste bad or anything just like that. I was pretty pleased with just the plain flavor. (Wouldn't have guessed!)

    Thank you
  • ElizabethOakes2
    ElizabethOakes2 Posts: 1,038 Member
    I supplement after workouts with Pro Protein bars - 20 grams of protein and taste pretty good.
    Nonfat Greek Yogurt (They just discontinued my favorite brand, I'm trying to find something as good.)
    I know you don't like beans, but that's our other go-to for protein. I usually buy cans of white beans and garbanzo beans (rinse them to remove as much sodium as possible) and add them to salads, soups, pretty much anything. I've been subbing them for pasta in a lot recipes.
  • Orphia
    Orphia Posts: 7,097 Member
    I've tried two different protein bars (one was a Quest brownie bar) and they both tasted disgusting and couldn't finish them. I even spat the Quest mouthful out.

    I like boosting my protein with flavoured Greek yoghurt.
  • Sbelcner
    Sbelcner Posts: 6 Member

    CoffeeNCardio wrote: »
    Also, I didn't mean to sound like I'm against shakes and bars, so if anyone knows of some that give you great bang for your buck....

    If I need something on the go, I get the slim fast advanced. 20g protein, 5g fiber, 1g carb 1g sugar. 160 calories. They r yummy. I have a hard time finding this particular shake anywhere but walmart. Their other normal shake have too much sugar (35g)
    Also dannon fit and light smoothie yogart have 10 protein for a good snack
  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    Mine's open but...it's a lot of meat. lol
  • jeepinshawn
    jeepinshawn Posts: 642 Member
    CoffeeNCardio wrote: »
    My protein intake sucks and I need ideas, because of the top three options for protein I'm aware of (that are not shakes and bars) are Meat (I'm not a vegan, I just really don't like meat), Eggs (I like eggs...ish) and beans(need I say more).

    So who's got an open diary where I can scope out some good ideas for protein rich food that doesn't break the caloric bank?

    I do. I eat a lot of lean meat such as turkey and chicken though...
  • erinc5
    erinc5 Posts: 329 Member
    edited February 2016
    I'm working on getting more in. My diary is always open, but not sure how helpful it will be until I figure this protein thing out, too. I just changed my goals yesterday.

    I will be stalking other diaries for ideas. Trying to hit over 100g every day without any supplements. Once I get a hold of 100g per day easily, I will bump it up.
  • CoffeeNCardio
    CoffeeNCardio Posts: 1,847 Member
    I'm having chicken sausage for breakfast today. It's too spicy. But it was free so who's complaining. 20g protein down.... 100 to go
  • lemonychild
    lemonychild Posts: 654 Member
    melonaulait wrote: »
    CoffeeNCardio wrote: »
    That's a perfectly fair trade for 90g of protein imho. I'm not opposed to doing that for breakfast. Could you link me a website or even just the actual name (brand and all) of that one please?

    ETA: if I could get 90 from a shake in the morning, I can easily attain the other 30 I'm wanting through regular food the rest of the day.

    Mine is a Northern European brand so I'm not sure of all the varieties that are available to you, but I did look through Amazon quickly and found this one http://www.amazon.com/100%-Pure-Protein-grams-Pwdr/dp/B0017OFSDW/ref=sr_1_19?s=hpc&ie=UTF8&qid=1454995820&sr=1-19&keywords=pea+protein which seems pretty close with 17g protein for 20g at 80 calories. So maybe try that or something similar? They all seem to have pretty different stats and this one's especially high in protein. o:)

    Mine is also unflavored and it doesn't taste bad or anything just like that. I was pretty pleased with just the plain flavor. (Wouldn't have guessed!)

    Be honest, does it make you gassy? I'm using organic rawmeal (plant based) protein and also pea blend protein and it makes me gassy sometimes
  • heis4u2004
    heis4u2004 Posts: 176 Member
    Sometime if I don't have protein powder, I eat a can of plain water packed tuna.
  • CoffeeNCardio
    CoffeeNCardio Posts: 1,847 Member
    edited February 2016
    I'll also be buying some protein powder today. Luckily this is Colorado, one of the healthiest states in the union, so I'm not long away from like fifty places that stock protein and other dietary supplements... Google says there are 3 different GNC's within 3 miles of my house. Colorado ladies and gentlemen. (GNC is too expensive though, but I'm sure one of these other 9 places will do)
  • KatieWH
    KatieWH Posts: 68 Member
    fit and light greek yogurt has 12 grams of protein for only 80 calories and no artificial sweeteners.

    lentils are great - if you cook them right they should not cause gas (but everyone's different, so who knows.)

  • AnnPT77
    AnnPT77 Posts: 34,231 Member
    Mine's only open to friends (feel free to friend me), but I'm getting around 100g most days from ovo-lacto sources, on 1700 calories net, with no bars, shakes, protein powder, or fake meat. (It does include a good bit of dairy, such as daily Greek yogurt.)

    One thing that helps a little, IMO, is the little bits of protein one can get from placing priority on protein from sources beyond that "one main protein" people usually put in a meal. For example, for crunch on a salad, nuts or seeds instead of croutons/oil, dress the salad with a yogurt or blended cottage cheese option, breads with more protein rather than less (I like the Ezekiel sprouted-grain ones), or veggies with a little protein rather than none. These tend to be lower-quality sources (in terms of amino acid completeness), but mixing them up helps somewhat. It's surprising how 2 grams here & 5 grams there will add up in a day.

    Some specific foods:
    • Banza chickpea pasta isn't too bad (acceptable texture, slightly flat taste that perks up with a flavorful sauce) - much higher in protein than wheat pasta - 14g per 2oz dry);
    • I like whole soy sources like tempeh, edamame, or dry-roasted soy nuts;
    • crispy chickpeas as a snack (I like Saffron Road brand);
    • Indian puppodums (I like Sharwood's, and microwave them without added oil - very salty, though);
    • many people hate bean pasta, but I do like Explore Asian edamame/mung fettuccine (24g protein in 2oz dry) in peanut sauce (made with PB2 & chile sauce, usually) or soy/sesame/brown rice vinegar with veggie (because it's more vegetal-tasting & chewier than wheat pasta, I don't like it in Italian-style or cheese sauces, but I've known some folks who do).
    You may've seen it since you've been around here for a while, but I love love love the spreadsheet linked in this thread, too: community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

    It's a good source to browse for ideas that might not otherwise occur to you.
  • Shanel0916
    Shanel0916 Posts: 586 Member
    Greek yogurt, tuna, egg whites
  • CoffeeNCardio
    CoffeeNCardio Posts: 1,847 Member
    edited February 2016
    AnnPT77 wrote: »
    Mine's only open to friends (feel free to friend me), but I'm getting around 100g most days from ovo-lacto sources, on 1700 calories net, with no bars, shakes, protein powder, or fake meat. (It does include a good bit of dairy, such as daily Greek yogurt.)

    One thing that helps a little, IMO, is the little bits of protein one can get from placing priority on protein from sources beyond that "one main protein" people usually put in a meal. For example, for crunch on a salad, nuts or seeds instead of croutons/oil, dress the salad with a yogurt or blended cottage cheese option, breads with more protein rather than less (I like the Ezekiel sprouted-grain ones), or veggies with a little protein rather than none. These tend to be lower-quality sources (in terms of amino acid completeness), but mixing them up helps somewhat. It's surprising how 2 grams here & 5 grams there will add up in a day.

    Some specific foods:
    • Banza chickpea pasta isn't too bad (acceptable texture, slightly flat taste that perks up with a flavorful sauce) - much higher in protein than wheat pasta - 14g per 2oz dry);
    • I like whole soy sources like tempeh, edamame, or dry-roasted soy nuts;
    • crispy chickpeas as a snack (I like Saffron Road brand);
    • Indian puppodums (I like Sharwood's, and microwave them without added oil - very salty, though);
    • many people hate bean pasta, but I do like Explore Asian edamame/mung fettuccine (24g protein in 2oz dry) in peanut sauce (made with PB2 & chile sauce, usually) or soy/sesame/brown rice vinegar with veggie (because it's more vegetal-tasting & chewier than wheat pasta, I don't like it in Italian-style or cheese sauces, but I've known some folks who do).
    You may've seen it since you've been around here for a while, but I love love love the spreadsheet linked in this thread, too: community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

    It's a good source to browse for ideas that might not otherwise occur to you.

    That's cool thank you:)

    ETA: Sign me up for the lobster!
  • skydiveD30571
    skydiveD30571 Posts: 281 Member
    I'm pretty picky when it comes to bars. The Pure Protein bars (i've only found them at wal-mart around here) are pretty awesome. The chocolate chip one has 20g of protein and seriously tastes like a candy bar.
  • CoffeeNCardio
    CoffeeNCardio Posts: 1,847 Member
    skydiveD30571 wrote: »
    I'm pretty picky when it comes to bars. The Pure Protein bars (i've only found them at wal-mart around here) are pretty awesome. The chocolate chip one has 20g of protein and seriously tastes like a candy bar.

    I like them too, I'm looking a little harder at their shake though. More bang for the buck. Or rather, more protein for the calorie count.
  • melonaulait
    melonaulait Posts: 769 Member
    lemonychild wrote: »
    melonaulait wrote: »
    CoffeeNCardio wrote: »
    That's a perfectly fair trade for 90g of protein imho. I'm not opposed to doing that for breakfast. Could you link me a website or even just the actual name (brand and all) of that one please?

    ETA: if I could get 90 from a shake in the morning, I can easily attain the other 30 I'm wanting through regular food the rest of the day.

    Mine is a Northern European brand so I'm not sure of all the varieties that are available to you, but I did look through Amazon quickly and found this one http://www.amazon.com/100%-Pure-Protein-grams-Pwdr/dp/B0017OFSDW/ref=sr_1_19?s=hpc&ie=UTF8&qid=1454995820&sr=1-19&keywords=pea+protein which seems pretty close with 17g protein for 20g at 80 calories. So maybe try that or something similar? They all seem to have pretty different stats and this one's especially high in protein. o:)

    Mine is also unflavored and it doesn't taste bad or anything just like that. I was pretty pleased with just the plain flavor. (Wouldn't have guessed!)

    Be honest, does it make you gassy? I'm using organic rawmeal (plant based) protein and also pea blend protein and it makes me gassy sometimes

    There's only one vegetable I know of that I have some digestive issues with. It's my nemesis but I still eat it sometimes out of spite. :D

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