Struggling to get my protein up

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  • duffydog1
    duffydog1 Posts: 76 Member
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    I am staggered everyone is reccommending all these protein shakes to you - there is no getting away from 'shakes' of any kind are processed - and we are here to be more healthy - and a big part of that is cutting down on all the processed food we eat which does nothing for our immune system and is a major indicator in food intolerances and allergies.

    What is wrong with good old food? Add pulses to your diet - low in fat - high in protein. Eat a couple of ounces of almonds each day as one of your snack foods and you will probably have covered a good portion of your protein requirments. Peanuts are even higher - but a bit on the fatty side too!

    Here are some protein ideas you can cook prepare yourself! Hope it helps
    Beef
    •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 –
    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 – 8 grams
    •Flax seeds – ¼ cup – 8 grams
  • ciorsdahmac
    ciorsdahmac Posts: 14
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    Thanks duffydog1 that's a really useful post :-). I went to the supermarket and stocked up on pulses and added some to my soup at lunch. As I can't eat eggs and cottage cheese gives me the creeps I've made little lunch boxes of chicken to snack on during the day, I've bought some almond butter too so will have that with a banana or apple chunks.

    Really excited to give myself a good grounding for a healthy diet!!
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
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    Add chic peas to your salads with tuna, salmon, chicken, cheese, or nuts. You can cook the fish and chicken and freeze it.
  • ultimategar
    ultimategar Posts: 96 Member
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    20 eggs, half kg of extra lean mince, 2 chicken breasts and 5 protein shakes should do the trick lol

    do you even lift? ;)

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