Hello...new and need some advice

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alishadsh
alishadsh Posts: 4
in Introduce Yourself
Hello, I'm new here to myfitnesspal.
I'm really liking the food diary tool, I am finding it very helpful! But, I have noticed I am noticing I am not getting enough protein in my diet. I know this may be a dumb question, but can some of you give me recommendations of foods that are a good protein source???
Thanks & I look forward to chatting with you folks! Good luck to you all!!!

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  • alishadsh
    alishadsh Posts: 4
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    Hello, I'm new here to myfitnesspal.
    I'm really liking the food diary tool, I am finding it very helpful! But, I have noticed I am noticing I am not getting enough protein in my diet. I know this may be a dumb question, but can some of you give me recommendations of foods that are a good protein source???
    Thanks & I look forward to chatting with you folks! Good luck to you all!!!
  • BritCom Fan
    BritCom Fan Posts: 54
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    Hi and welcome!:flowerforyou:

    I got this from a site About.com re: Low Carb Diets...

    Foods High in Protein
    Shortcut: An ounce of meat or fish has approximately 7 grams of protein.

    Beef
    Hamburger patty, 4 oz – 28 grams protein
    Steak, 6 oz – 42 grams
    Most cuts of beef – 7 grams of protein per ounce

    Chicken
    Chicken breast, 3.5 oz - 30 grams protein
    Chicken thigh – 10 grams (for average size)
    Drumstick – 11 grams
    Wing – 6 grams
    Chicken meat, cooked, 4 oz – 35 grams

    Fish
    Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
    Tuna, 6 oz can - 40 grams of protein

    Pork
    Pork chop, average - 22 grams protein
    Pork loin or tenderloin, 4 oz – 29 grams
    Ham, 3 oz serving – 19 grams
    Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
    Bacon, 1 slice – 3 grams
    Canadian-style bacon (back bacon), slice – 5 – 6 grams

    Eggs and Dairy
    Egg, large - 6 grams protein
    Milk, 1 cup - 8 grams
    Cottage cheese, ½ cup - 15 grams
    Yogurt, 1 cup – usually 8-12 grams, check label
    Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
    Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
    Hard cheeses (Parmesan) – 10 grams per oz

    Beans (including soy)
    Tofu, ½ cup 20 grams protein
    Tofu, 1 oz, 2.3 grams
    Soy milk, 1 cup - 6 -10 grams
    Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
    Soy beans, ½ cup cooked – 14 grams protein
    Split peas, ½ cup cooked – 8 grams
    Nuts and Seeds
    Peanut butter, 2 Tablespoons - 8 grams protein
    Almonds, ¼ cup – 8 grams
    Peanuts, ¼ cup – 9 grams
    Cashews, ¼ cup – 5 grams
    Pecans, ¼ cup – 2.5 grams
    Sunflower seeds, ¼ cup – 6 grams
    Pumpkin seeds, ¼ cup – 19 grams
    Flax seeds – ¼ cup – 8 grams
  • krazykayzy
    krazykayzy Posts: 51 Member
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    Hello! You're on the right track! This is a sample of what my day looks like and I'm actually on a higher protein diet so this might be a little excessive if you're on an average protein intake. Might look and sound weird but it works for me and I've lost 20 lbs since November......

    8.00
    Chicken - Breast, meat only, raw, 0.5 breast, bone and skin removed
    Grapefruit - Raw, pink and red, California and Arizona, 0.5 fruit (3-3/4" dia)

    10.30
    No Name - Old Fashioned Rolled Oats, 1/2 cup
    Spices - Cinnamon, ground, 0.25 tsp
    Sugars - Brown, 2 tsp packed packed

    1.30
    Chicken - Breast, meat only, cooked, fried, 0.5 breast, bone and skin removed
    Gensoy - Soy Protein Bar, 61.5 g 250

    3.30
    Eggs - White only, raw, 4 large
    Eggs - Poached (whole egg), 1 large

    6.00
    Beef - Top sirloin, lean only, choice, cooked, pan-fried (Sirloin steak, Sirloin strip), 6 oz
    Broccoli - Raw, 2 cup, chopped
    Kraft - Signature Raspberry Vinaigrette, 1 tbsp
    Spinach - Raw, 3 cup
    Peppers - Sweet, red, raw, 1 medium (approx 2-3/4" long, 2-1/2" dia)

    Totals= Calories 1464 Carbs 104 Fat 43 Protein 160
  • alishadsh
    alishadsh Posts: 4
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    wow, thanks for that info!
  • skinnydreams
    skinnydreams Posts: 1,178 Member
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    Welcome and best of luck to you!

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