How do I get more protein?!

[JoyRenee]

So one of the challenges last week was to do something new this week. I started tracking my food/nutrition and I'm loving it! I realized something about myself--- I was NOT getting enough calories. My husband isn't either (he's over 250lbs and was only getting 1000 calories a day).

Anyway, one thing I'm noticing is that I'm not getting enough protein. Not only is meat expensive but sometimes I just plain don't like meat. Any suggestions? Just a list of protein-rich foods?

[StarryNight23]

Isnt tracking food great! I do it too and it's made such a difference in the types of food I eat as well as how much I eat. It's definitely a great habit to get into and is really helpful in the long run.

Meat is a great source of protein but there are a lot of other ways to get your protein in. If you don't like beef, chicken or turkey, what about fish? It's very good for you and high in protein. Milk, yogurt, cheese and just about any kind of dairy is a great source of protein too (just make sure you buy low-fat or fat-free varities) Eggs are excellent too. I don't eat whole eggs because of the high fat and cholesterol content, but I eat egg whites and egg beaters frequently. 1/4 cup has 30 calories, no fat, no cholesterol and 6g of protein (I usually have 1/2 cup so that doubles the protein and still is only 60 calories) Nuts, beans and other legumes are very high in protein and has the benefit of high fiber content too. Nuts and beans are very good for you and very filling so they should be a staple in your diet if they arent already. Peanut and other nut butters are also good sources of protein. They are very calorie dense and high in fat, but it's good fat so in moderation is fine. My favorite brand of peanut butter is Better N' Peanut Butter. It's all natural and doesnt have any artificial ingredients but it has about half the calories and even less fat than traditional peanut butter. Soy products are also great sources of protein. I make stir fry with marinated tofu sometimes and always have light soy milk in my fridge and frozen edamame in my freezer. Whole grains are high in protein too. Whenever you buy cereals, pasta and bread, just look for whole grain varities. Same thing as legumes, you'll get the benefit of a higher fiber content also. You can also buy a good protein powder and make yourself a shake for breakfast or before a workout. Some brands are better than others so just look for a brand that has natural ingredients and isnt totally loaded with sugar. I just ordered one on drugstore.com that got really good reviews. It has 14g of protein in one serving and 7g of sugar which isnt bad at all. If I mix it with soymilk and some fruit that's a pretty healthy protein rich breakfast or pre-workout snack.

[Skailark]

Wow! Starry nite has covered I should say most of the protein options for you...

Yes protein is essential when it comes to losing wieght. It can help you build muscles and curb hunger... My favourite sources of protein are lean proteins..like chicken,turkey,tofu,salmon,tuna .I like fish..

Also for supplements I usually rely on herbalife proteinbars,soya nuts soy protein powder and the formula 1...

So hereyou go there are so many options for you and I am sure otheres will add in..

Let us know what you chose!

[twehner5]

What more is there to add?  I'm just happy you discovered the LACK of protein in your diet AND the LACK of calories.  You are so right NOT to short-change yourself either of these!

[JoyRenee]

Wow, thank you guys! Some of this was totally DUH for me! LOL! I'm definitely not a fish person. But I will eat tuna in a casserole.

Mmm-mm, thanks! I'm going to adjust my shopping list for tomorrow. I really want to try a good protein bar. Any suggestions on one that isn't chalk-y or tastes like cardboard?

[Elyz1214]

I used to drink profect. It comes in these test tube looking things. Each three ounces had 34 g of protein in it!  It tasted not-so-great though. I would just chug it first thing in the morning (it's only three ounces after all) and then go on about my day.

I never liked the protein bars or drinks and with 34g of protein this was MUCH more than those anyway.

Google protein. It can be found at dietary supplements or some pharmacies. A lot of post lapband and gastric bypass patients will use it.

[Barb135]

Wow, StarryNight - you really got that down pat, don't you?  I need to start being more diligent about my food journal.  I eat most of the things you mentioned; however, I have noticed that I'll have to stop eating my daily hard boiled egg because it's causing a problem with my stomach.  

Also - anyone on thyroid med should steer clear of the soy products as they inhibit absorption of the med.