Needing more protein

Caper1972
Caper1972 Posts: 25 Member
edited November 14 in Food and Nutrition
It's only been a couple of weeks since I've started tracking my food, but it is as I suspected. I need to get more protein in. I've been trying to plan my day with more protein, but sometimes plans change and I end up way low.

So some questions I need help with. Is there any milk substitute that has a decent amount of protein? Almond? Soy? Any good recipes for using whey protein, preferably not a drink. I am looking for ideas that are not fish, meat or beans. Please help.

Replies

  • 2011rocket3touring
    2011rocket3touring Posts: 1,346 Member
    I've made protein pancakes. Basically 3 egg whites, one egg, 1 scoop protein and 3 oz of Greek yogurt.
    I drink almond milk, eat quite a bit of tuna and canned chicken.
  • RuNaRoUnDaFiEld
    RuNaRoUnDaFiEld Posts: 5,864 Member
    Cottage cheese, fage/skyr yoghurt.
  • angelxsss
    angelxsss Posts: 2,402 Member
    quinoa is pretty good, and cheese is good too
  • ritzvin
    ritzvin Posts: 2,860 Member
    edited January 2017
    tuna/chicken/salmon salad. Nevermind- just noticed you specified no fish/meat/beans.
    Peas/green beans have a bit of protein (assuming you don't consider these beans).
    Yogurt.
    Eggs.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    Caper1972 wrote: »
    Is there any milk substitute that has a decent amount of protein? Almond? Soy?

    Soy. I think it's similar to milk, actually. The others are useless for protein.

    Greek yogurt has more than soy or dairy milk if that's a reasonable substitute for any reason (and if you don't have a problem with dairy/yogurt, of course).
    Any good recipes for using whey protein, preferably not a drink. I am looking for ideas that are not fish, meat or beans. Please help.

    I sometimes add it to oats in the morning because I like to make sure my breakfasts have a certain amount of protein. Oats, protein powder, berries (or occasionally banana). I also do savory oats with some veg sauteed and added in and an egg (overeasy, I like the yolk), and you could probably add the neutral protein powder to that without even noticing it.

    Tofu, tempeh, seitan come to mind.
  • ROWDYRIDER99
    ROWDYRIDER99 Posts: 10 Member
    Not in a drink? No fish, meat, beans??? You make it really hard to get your protein.

    I find it hard to meet my protein goal, as well. Echoing previous posts, my go to's are Fage 2% plain yogurt, cottage cheese, salmon, jerky, and eggs for protein-dense options.

    Good luck in your journey! :)
  • SkyFerret
    SkyFerret Posts: 53 Member
    edited January 2017
    Almond milk has only 1g of protein per 40 calorie cup, add in the 180mg of sodium and lack of any real vitamins, minerals, or fiber and it just isn't worth spending the calories on. If you're looking for a plant based milk you're best off with unsweetened soy at 7g of protein (plus a nice variety of those vitamins and minerals) per 80 calorie cup. I compared a general survey of unsweetened plant milks and that had the best spread of the lot.
  • Cat3141
    Cat3141 Posts: 162 Member
    edited January 2017
    Soy milk is relatively high in protein.

    Whole grains are higher in protein than refined grains, so that is a swap you can make that will help. Some grains, like millet and quinoa are also higher in protein than others.

    You said no beans, but both tofu and tempeh are high protein, and not like eating beans (even though they're made from them). There is also seitan, which is made from wheat gluten and is very high protein, it can be used in various dishes sort of like you'd use meat. There are also some high protein meat substitutes, some of which are very meaty, some of which are not. You'll have to read the nutrition label for protein content though.

    If you don't like some beans, you might try others. Lentils are often an easy first bean.

    Also, I like peanut flour, it's low fat and high protein. You can add it to things like oatmeal, they taste all peanuty, but without a lot of fat.
  • bioffice323
    bioffice323 Posts: 1 Member
    I use whey in the morning, with my cornflakes, oatmeal, inuline, some dieet sugar. I generally mix it with water, but sometimes also with soja milk. Isostar whey is the best for that.
  • escurnow
    escurnow Posts: 1 Member
    Fair life milk has lots more protein that regular
  • janicelo1971
    janicelo1971 Posts: 823 Member
    this looks great!
    2011rocket3touring wrote: »
    I've made protein pancakes. Basically 3 egg whites, one egg, 1 scoop protein and 3 oz of Greek yogurt.
    I drink almond milk, eat quite a bit of tuna and canned chicken.

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