Tips to get more protein

dyanne78
dyanne78 Posts: 3 Member
edited December 2024 in Food and Nutrition
I keep falling way short of my protein goal. Any tips on how to get more protein in a healthy way? I am dairy-free, no egg yolks, and very little meat..

Replies

  • sanishmahalwal
    sanishmahalwal Posts: 3 Member
    edited September 2016
    if your goal is to stay fit then you can do it by staying a vegetarian, but if your goals are to be a huge bodybuilder and get some drastic epic body transformation then meat is necessary.



    VEG Sources-

    there are a lot of veg sources of protein..
    1) Milk (100ml contains around 6 gm of protein)
    2) Pulses and Lentils contain the most amount of protein
    3) Red and White Kidney Beans have very huge amounts too.
    4) Sprouts (with mixed Pulses and beans)
    5) Tofu
    6) Stuff Made from soya bean.
    7) green peas and hemp seeds are also said to contain fair ammount of protein.
    8) All Green Vegetables.
    9) Spinach
    9) Chick Peas
  • LotusPotus75
    LotusPotus75 Posts: 5 Member
    edited September 2016
    -A shake made of almond milk blended with pea protein powder
    -Sprouted grain (such as Ezekiel) toast with almond or peanut butter
    -A cup of lentil or split pea soup
  • cee134
    cee134 Posts: 33,711 Member
    edited September 2016
    legumes are you best bet. Seitan and Tofu are also good options.

    What is your goal and why, how much are you missing it a day?
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    edited September 2016
    sanishmahalwal wrote: »
    if your goal is to stay fit then you can do it by staying a vegetarian, but if your goals are to be a huge bodybuilder and get some drastic epic body transformation then meat is necessary.



    VEG Sources-

    there are a lot of veg sources of protein..
    1) Milk (100ml contains around 6 gm of protein)
    2) Pulses and Lentils contain the most amount of protein
    3) Red and White Kidney Beans have very huge amounts too.
    4) Sprouts (with mixed Pulses and beans)
    5) Tofu
    6) Stuff Made from soya bean.
    7) green peas and hemp seeds are also said to contain fair ammount of protein.
    8) All Green Vegetables.
    9) Spinach
    9) Chick Peas

    Meat is a very concentrated source of protein, that's true. But there are vegan bodybuilders and people who obtain drastic body transformations without meat.

    OP, do you include seitan in your diet? It's a great source of protein.
  • pinggolfer96
    pinggolfer96 Posts: 2,248 Member
    Textured vegetable protein
  • GothamVeggie
    GothamVeggie Posts: 87 Member
    I'm a vegetarian, not a vegan, but here's some good plant-based protein: Broccoli, legumes, quinoa, nuts & nut butter, PB2 (that's lower fat peanut butter powder which is great for smoothies), seeds like sesame & chia, edamame, higher protein breads & pasta, almond/hemp/soy milk, Seiten, & soy. I'd also suggest trying a good pea protein like http://norcal-organic.com/collections/organic-pea-protein-isolate.

    Side note: There are vegan body builders out there as Janejellyroll stated..http://www.greatveganathletes.com/bodybuilders

  • courtcassiefit
    courtcassiefit Posts: 76 Member
    lots of beans, edamame, nuts, nut butters, high protein bread, oatmeal
  • Dano74
    Dano74 Posts: 503 Member
    Yolk free? So you're egg white ok?

    If so, liquid egg whites. 1 cup is 26g protein. Mixes tastelessly (if adding a tad more thickness) in anything liquid.
  • grob49
    grob49 Posts: 125 Member
    Tofu in your protein shack
  • GothamVeggie
    GothamVeggie Posts: 87 Member
    Dano74 wrote: »
    Yolk free? So you're egg white ok?

    If so, liquid egg whites. 1 cup is 26g protein. Mixes tastelessly (if adding a tad more thickness) in anything liquid.

    Good catch, Dano! My friend actually adds in egg whites to her oatmeal. She says you can't taste it, but it provides a huge protein boost to start her day.
  • Dano74
    Dano74 Posts: 503 Member
    bethmccrea wrote: »
    Dano74 wrote: »
    Yolk free? So you're egg white ok?

    If so, liquid egg whites. 1 cup is 26g protein. Mixes tastelessly (if adding a tad more thickness) in anything liquid.

    Good catch, Dano! My friend actually adds in egg whites to her oatmeal. She says you can't taste it, but it provides a huge protein boost to start her day.

    Why thank you, @bethmccrea. It's a "secret" I've found not many people think of or adopt. My family gags every time I drink a cup of it raw but honestly, there's almost not taste and it's ridiculously convenient.
  • Golbat
    Golbat Posts: 276 Member
    I started having meal-replacement protein shakes for breakfast (which I used to skip most of the time) and sometimes for lunch. There are tons of brands and options, and I sometimes put them in the blender with frozen fruit. I meet my protein goal now, but I wasn't getting there on my own with my food preferences. (Not a big fan of meat, not usually a fan of egg though I do have occasional egg phases.) I love love love fruits and veggies. I figured my diet was so healthy because of my love of fruits and veggies that I wouldn't have to worry about my weight. Not so easy! If I don't have enough protein, I am hungry beyond belief and eat way too much.
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