Getting enough protein?

[jjsooner73]

I'm tracking all of my food on sparkpeople. Based on my activity and goals, it calculates a range of values for my daily caloric intake (1360-1730), protein (60-143 g), carbs, and fat. I'm also keeping an eye on fiber and saturated fat.

Many days, I have trouble eating enough protein or am at the very low end of my range. I'm not a vegetarian, but don't eat a lot of meat especially during the week. I've been eating many bean soups. I will have bacon and an egg on one weekend morning. I ate out Friday and instead of getting french onion soup and a salad, I got a chicken spinach salad soley for the protein--I'm usually averse to eating chicken at restaurants, but this wasn't bad.

Any suggestions on how to incorporate more protein into my diet?
My normal breakfast is usually
Quaker Simple Harvest made with soy milk and I also add flaxseed
Fruit and/or muffin

OR
kashi cereal, yogurt, frozen blueberries with some flaxseed

Lunch is a soup--lately bean soup or dal or a bean patties with pita

Dinner-more soup with beans or lentils.

I have incorporated tuna into my day a couple times--I don't like it but I can choke it down. Ditto for salmon-though I like it better than tuna. Those days I do fine on protein, but I really don't want to eat either of them every day.

When payday comes, I am going to get some bone in skin on chicken breasts and roast them on Sundays and use throughout the week (as someone on the board mentioned).

Oh, I also snack on celery and 2 T. peanut butter 3-4 mornings a week.

Are there any other protein rich foods I am forgetting about?

[BucknellAlum]

Do you like cottage cheese with your salad?

How about scrambled eggs for breakfast?

Do you ever make smoothies and use a protein powder?

Those are the things that come to mind immediately. I am sure some vegetarian BBers will have more ideas!

[Robyn1007]

Stir a tablespoon of nut butter into your oatmeal in the am. Have a piece of string cheese in the afternoon. My brain is pretty fried right now but I'll keep thinking.

[TKay]

I was also going to mentioned low-fat cottage cheese. When I was doing the Zone diet (pretty strictly back in the day), cottage cheese was my best friend. It happened that I liked it too. :rolleyes: I also used protein powders in an a.m. drink.
Good luck!

[jjsooner73]

Oh, I LOVE cottage cheese! See, my brain is dead too as I never thought of that.

I also do usually eat 1 oz. of string cheese in the afternoon. Sargento has a chipotle cheddar out that is really good.

I looked at protein powders when I was at the health food store but was so overwhelmed--so many choices! Any specific recs?

I do make yogurt-fruit smoothies sometimes. Lately, my house has been so cold in the mornings that the hot oatmeal is all that sounds good.

I have a lot of frozen nuts--I need to make some cashew butter. Yum.

Thanks, and keep the suggestions coming.

[applecrisp]

Maybe some hummus with veggies as a snack.

[Gumbeaux]

I looked at protein powders when I was at the health food store but was so overwhelmed--so many choices! Any specific recs?

I do make yogurt-fruit smoothies sometimes. Lately, my house has been so cold in the mornings that the hot oatmeal is all that sounds good

Mrs. Gumbeaux purchased some protein powder yesterday. She will mix it in with smoothies and other foods that we eat. It is said that you can mix this in with a lot of foods that you normally eat without it affecting the taste or texture.

http://www.nutritionaltree.com/images/reviews/gnc-pro%20performance-100-whey-protein.jpg

[aggie94]

I looked at protein powders when I was at the health food store but was so overwhelmed--so many choices! Any specific recs?

We have tried them all, and by far the best (in terms of nutritional value and taste) IMO is Oryx Goat Whey Protein (http://www.supplements101.com/ORYX_Goat_Whey_p/vyooryx.htm). We buy the vanilla (it also comes in chocolate) and use it in smoothies.

I also keep a protein bar in my car at all times, and it comes in handy before, during, or after a workout. I've had a hard time finding one that offers good nutritional value while still being WW-points friendly. The best bang for my buck has been Genisoy Protein Bars:

http://www.genisoy.com/hostedstore/images/products/zoom/004211.jpg

I've tried several of the flavors in their regular bars (Cafe Mocha Fudge, Crispy Chocolate Mint, Cookies & Cream, Chocolate Fudge Brownie), and they taste GREAT.

[jjsooner73]

Eva--

What are the texture of the bars like?
I've had trouble eating some kinds of protein bars (like the ones they recommended when I did my tri--but that was 4 years ago, so I'm sure they have improved).
For whatever reason, I can't stomach the heavy, dense bars...they gag me!

I'll check into the protein powders when I go to the health store next week.
Thanks!

[aggie94]

The bars are a little on the dense side, but not super heavy/dense. They're not like chewing cardboard or anything. If you've ever had a Powerbar, they are NOTHING like that. They are actually very tasty, IMO - something I would eat as a snack even if it wasn't for the protein. A half bar will actually hold me over for quite a while, so that's the most I'll eat at one time. You can buy single bars to try them out - I pick them up at Whole Foods or Fry's grocery store (in their health foods section).

[jjsooner73]

I bought some Pepperidge Farm 100% Natural Honey Flax Bread yesterday.
A 100 calories slice has 5 g. protein and 3 of fiber. I just had a piece toasted and spread with 1 T. peanut butter. It is more calories than I'd like to have at this point, but I've been really snacky for the last week so maybe it's what I need! It was pretty good.

[newtricks]

Some plant-based protein foods:
- edamame
- quinoa
- Barilla Plus pasta
-Kashi honey-almond flax chewy granola bars

That being said, you're diet looks really healthy. Is Sparkpeople giving you enough "credit" for beans/legumes or possibly recommending to much protein? (I know, they're professionals and I'm not!) But it looks like you're eating some protein at every meal and snack already. I'm trying to be encouraging here, hope it comes off that way!:)

[lisas3575]

Hi Jennifer,
I use the EAS vanilla protein powder that I got from Costco. I haven't compared it (nutritionally or taste wise) to any others, but it works great in smoothies or shaken into milk. It's a little gritty for my taste stirred into yogurt, but I've done it in a pinch.

I also like the Morningstar Farms products for a good hit of protein without a ton of fat. The hotdogs are great, and I also really like the sausage patties. The faux chicken nuggets are really tasty, but the nutritional profile isn't as good.

[HealthyinMN]

Hi Jennifer,
I use the EAS vanilla protein powder that I got from Costco. I haven't compared it (nutritionally or taste wise) to any others, but it works great in smoothies or shaken into milk. It's a little gritty for my taste stirred into yogurt, but I've done it in a pinch.


This is what I use - I've used both the chocolate and vanilla varieties. I found this brand mixes and dissolves well (I just add them to soy milk) with only a spoon.

[jjsooner73]

Some plant-based protein foods:
- edamame
- quinoa
- Barilla Plus pasta
-Kashi honey-almond flax chewy granola bars

That being said, you're diet looks really healthy. Is Sparkpeople giving you enough "credit" for beans/legumes or possibly recommending to much protein? (I know, they're professionals and I'm not!) But it looks like you're eating some protein at every meal and snack already. I'm trying to be encouraging here, hope it comes off that way!:)

Sparkpeople goes with a breakdown of 15% protein, 30% fat, and 55% carbs. I think that is similar to what I recall seeing elsewhere. I actually did OK today, and I know I need to look at my intake over an entire week but haven't had/made time!

I love the barilla plus pasta--good stuff! I have just begun cooking quinoa. I need to incorporate it into my diet more. Does it freeze well?
I have tofu in the 'fridge. I'm just waiting for the right time to actually try it. I used silken tofu last week and threw it out--wasn't a fan. I'm trying though!

I look forward to getting some protein powder come payday--soon!

[newtricks]

I bought some Pepperidge Farm 100% Natural Honey Flax Bread yesterday.
A 100 calories slice has 5 g. protein and 3 of fiber. I just had a piece toasted and spread with 1 T. peanut butter. It is more calories than I'd like to have at this point, but I've been really snacky for the last week so maybe it's what I need! It was pretty good.

Jennifer - I also like the Thomas's Light multi-grain english muffins. They have 5 grams protein and 8 grams of fiber. I'm not sure of the calories but they're only 1 WW point. I like them with a turkey sausage patty - but I second Lisa's rec of the Morningstar Farms "sausage". (but buy them at TJ's otherwise they're pricey :) )

I think quinoa freezes well like rice. CL has a lot of quinoa recipes because it's such a healthy food.

Yeah, silken tofu is too... "tofuey". But I like the extra firm (actually have some in the fridge thanks for reminding me). There are a couple of good recipes floating around the bb - sweet ginger tofu and one from EW - Maple roasted? something like that.

[jjsooner73]

We don't have a TJs in Oklahoma and until the antiquated liquor laws are changed, we never will have anything of the sort. :mad:

[newtricks]

We don't have a TJs in Oklahoma and until the antiquated liquor laws are changed, we never will have anything of the sort. :mad:

That's a bummer but you never know. Jersey has some wacky blue laws too including no liquor stores in grocery stores. My TJ's just doesn't sell alcohol.