Need Help Meeting My Mealplan - ISO Protein-Focused Meal Ideas

[EsteemSamurai]

Hello ladies and gents,

I need some help. I've been seeing a nutritionist for about 4 - 5 weeks now, and she has me on a very high protein meal plan in order to fix some damage I did to my metabolism. The trouble I'm having is I'm getting really bored with my meal choices and I'm having no luck mixing it up in such a way that I keep to the plan *enough*. I was wonderingg if anyone had some recommendations for high-protein meals - any course will do, as I'm really stuck right now.

To give you a sense, I'm supposed to be hitting the following:

Breakfast: 21 g. protein, 2 servings fruit, 1-2 servings carbohydrates

Lunch: 35 g. protein, 1-2 servings carbohydrates (optional), 2 servings vegetables, 1 serving fruit

Dinner: 35 g. protein, 1 serving carbohydrates (optional), 4-5 servings vegetables, 1 serving fruit

Total Calories: ~1200 - 1450
Total Protein: ~100g.

I've been eating a lot of cottage cheese, chicken breasts, and tuna (canned in water). So really, anything will make for a pleasant change.

Thanks a lot all. I appreciate any help/advice you might have.

~Sarah

[sneezles]

Sarah,
Are there limits on the fat that the protein might contain? What are you dislikes, no sense giving you reicpes for salmon if you don't like it! ;)

[Aubergine]

fwiw, from our recent CL nutrition guidelines thread:

How Much Protein Do You Need to Eat In Your Daily Diet?

Recommended Daily Protein Intake
The Recommended Daily Allowance (RDA) for protein is 0.8g of protein per kilo (2.2 pounds) of body weight per day. The protein RDA represents the minimum amount of protein needed to fulfill protein needs in 97.5 percent of the population. In fact, the average American consumes about 50 percent more than the recommended daily amount.

Grams of Protein in Diet Per Day
The RDA for protein suggests the following daily protein intake for these individuals:

Person of 140 pounds weight needs a minimum of 50 grams of protein.
Person of 180 pounds weight needs a minimum of 65 grams of protein.

RDA for Protein Insufficient for Diets of Some Population Groups
Even though the RDA for protein is adequate for most people, growing children, some athletes, pregnant and lactating women, the elderly, and people undergoing severe stress (trauma, hospitalization, surgery), disease or disability need more protein.


Health Risks of Too Much Protein
There is no nutritional value in eating more more than the protein RDA if your body doesn't need it. Protein cannot be stored in the body and any excess protein is excreted. Furthermore, excessive daily protein intake (over 2g per kilo, per day) can overload the kidneys. High levels of protein in the diet are also associated with increased loss of calcium through excretion, which may be harmful for bones and increase the risk of osteoporosis in later life.


i would hope that you'll discuss this with your 'nutritionist,' esp. since an excess of protein can also bollix up your health.

[EsteemSamurai]

Sneezles - I tend to like lower-fat proteins, because they're a little less overwhelming. I like most fish (funny you mention salmon, because it and mackerel are the two exceptions :) ), chicken, turkey, ham/pork, and game. I like soy products, and while I don't like real eggs (the texture bothers me), I do like Egg Beaters, so that's an easy sub. I'm not a huge fan of beef - my Mom never made it when I was a kid, so I guess I just never developed a taste.

Aubergine - I thought the same thing, but she said that my body (based on some tests she ran on how my body processes food) is protein deficient, so she's working to counteract that. But I will bring it up again on Tuesday, as I am supposed to see her that morning.

I appreciate any ideas offered! Thanks!
~Sarah

[sneezles]

Sasrah,
I just made this recipe last night and it was soooo very good!!! Then tonight I didn't feel like cooking since I have to work at the bar so I made a tuna salad using the Greek Salad Dressing that was leftover. I did use non-fat yogurt (it's one without any additives like gelatin and such). If you like shrimp I highly recommend it and if not then you can at least change up how you eat your tuna. Olives are a good source of protein, although high in sodium, but I rinse them before using. I have to run now, duty calls, but will try to think of more ideas...

Greek Shrimp Salad
Recipe courtesy Wolfgang Puck, "Pizza, Pasta & More!," Random House, 2000



Recipe Summary
Prep Time: 1 hour 35 minutes
Cook Time: 55 minutes
Yield: 4 servings
User Rating:




Shrimp Dressing:
1/2 cup plain yogurt
2 tablespoons fresh lemon juice
2 tablespoons cucumber, peeled, seeded, and finely diced
1 tablespoon minced red onion
1 tablespoon minced fresh dill leaves
1 teaspoon minced garlic
Pinch cayenne pepper
Kosher salt
Freshly ground black pepper

Salad:
1 romaine heart, torn into bite-size pieces
4 cups mixed baby lettuces, washed and dried
1/2 cup each red and yellow bell peppers, cored, seeded, trimmed, and cut into 1-inch cubes
1/2 cup Caramelized Onions (recipe follows)
1/2 cup Kalamata olives, pitted
1 small cucumber, peeled, seeded, quartered, cut into 1/2-inch slices
1 cup yellow pear and Sweet 100 cherry tomatoes, cut in halves
1/2 cup freshly grated Parmesan cheese
1 cup crumbled feta cheese
1 cup Greek Salad Dressing, recipe follows
Kosher salt
Freshly ground black pepper
16 large shrimp, peeled, deveined, cut in half horizontally, blanched
1/4 cup toasted pine nuts *
Fresh dill sprigs


In a medium bowl, whisk together the first 6 ingredients until well blended. Season with cayenne, salt, and pepper to taste. Refrigerate in a covered container. When ready to use, whisk again.
In a large mixing bowl, combine the romaine, baby lettuces, bell peppers, onions, olives, cucumber, tomatoes, cheeses, and Greek Salad Dressing. Toss until blended. Season with salt and pepper. Divide and mound onto 4 chilled salad plates.

In a medium bowl, toss together the shrimp and Shrimp Dressing. Arrange 8 shrimp halves over and around salad mound. Top with pine nuts and garnish with dill sprigs.

* To toast pine nuts, place the nuts in a small skillet in a single layer. Over low heat, toast until lightly golden, stirring often to prevent burning. This takes 3 or 4 minutes. Drain on paper towels.


CARAMELIZED ONIONS:
2 tablespoons extra virgin olive oil
1 large red, yellow, or white onion, (3/4 pound), peeled, trimmed and cut into 3/4-inch dice
2 tablespoons balsamic vinegar
Kosher salt and freshly ground black pepper

In a 10-inch skillet or saute pan, heat the oil. Add the onion and cook over medium heat, stirring frequently, until lightly browned, about 15 minutes. Add the vinegar and cook 1 minute longer. Season with salt and pepper, to taste.
Cool the onion and transfer to a covered container. Refrigerate and use as needed.

Yield: about 3/4 cup


GREEK SALAD DRESSING:
1 tablespoon minced fresh dill leaves
1 tablespoon minced fresh parsley leaves
1 tablespoon minced fresh thyme leaves
1 cup plain yogurt
2 tablespoons minced garlic
1/4 cup Dijon mustard
1/4 cup red wine vinegar
1/3 cup fresh lemon juice
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground white pepper
1 1/2 cups extra virgin olive oil
Sugar

In a medium bowl, whisk together the dill, parsley, thyme, yogurt, garlic, mustard, vinegar, lemon juice, salt, and pepper. Slowly whisk in the oil, and when emulsified, season with sugar to taste.
Refrigerate in a covered container. When ready to use, whisk again.

Yield: 2 1/2 cups





Episode#: WP1A13
Copyright © 2003 Television Food Network, G.P., All Rights Reserved

[gabbyh]

Sarah,

What does your nutritionist say about "egg protein" in the form of powder to make a protein shake?

I am also trying to get to 100g protein a day, and 2 "in-between meals" protein shakes can help; each scoop has about 24g of protein, and it's reallly yummy...I was also using whey protein but it bothered my stomach...

~Gail

[EsteemSamurai]

Gabby,

I've never made protein shakes - mostly because I have bad memories of what CompassRose calls 'frankenfood' from a little over a year ago. That said, I was drinking pre-made (Ensure... not something I'd recommend unless necessary) and not my own concoctions. I'd have to ask her about egg protein, though I'll be honest... I'd like (wouldn't we all?? :rolleyes:) to stick to real food, if impossible.

Sneezles - I added this to my list of things to try this week - I love shrimp! Olives not so much, but I think DH would be happy to nibble them off mine, since he's a die-hard olive guy. ;)

Keep 'em coming all!
Thanks!!!!! :D

~S

[wallycat]

Nuts offer very healthy fat (and lots of antioxidants) and are good protein sources. You can either make a peanut sauce and use it or snack on nuts alone.
For example Peanut sauce over tofu or a Satay with chicken, tofu or pork would give you double hit of protein.

La Tortilla makes low-carb versions that use soyflour, so the protein content is a bit higher...you could make wraps with them.

If you don't like the texture of eggs alone, you could certainly add them into things...desserts like cheese cake have the cream cheese and eggs. On that same line, you could make a quiche and use soymilk (I use unsweetened) which would give you cheese, eggs and soy for a protein hit and if you added chunks of meats or shrimp, you'd get another hit of protein.

Beans are also a good protein source and they provide fiber that high protein meals often miss (and can complicate digestion :p ). You could make hummus wraps using the low-carb tortillas...or enchiladas.

Baked tofu tossed into salads or just eaten as a snack (which I do when we travel) are fast and good.

[gabbyh]

Sarah,

Here's a link to the egg white protein I use:

http://www.jayrobb.com/eggwhitprotp.html

I'm working with one of colleagues who is a personal trainer also, who is helping me try to "burn the fat" better:D

~Gail

[charliecat]

Looking at your daily plan, that's a lot of protein (35g)to be hitting in one meal. Is it possible for you to divide the 100g into 5-6 meals instead of the 3 meals? I was told (and please ask your nutritionist what she thinks about this) that it's better to eat 5-6 smaller meals a day than 3 larger ones. Your body takes 3 hours to digest a meal so if you get your body used to eating as soon as it depletes it's energy load, (and refill it with a balance meal) it's less likely to store fat, helps speed up your metabolism, reduces bad cholesterol, and a lot of other things I can't think of off the top of my head.

Preparing your meals in advance helps keep you on track. When you make something, make a lot of it and store in portion size in refriderator for the week.

Suggestions for meals...
The La Tortilla tortillas that Wallycat suggested are an excellent brand, you can saute chicken with a little bit of yosida sauce with onions and veggies...red peppers, broccoli, or aspargus...and wrap it up. You can make a big pan and put in portion in refridgerator.

you can use the wraps for fish tacos using swordfish or tuna. Also for BLT wraps. Tuna salad wraps. Ground turkey with salsa, black beans & cheese. Breakfast burritos.

Salads...chicken caesar salad, cobb salad, taco salad, bean salad, chicken salad with fruit and nuts, tuna salad with veggies,

turkey burger with or without the bun, bake some cut up red potatoes sprinkled with Mrs Dash, with some fruit.

turkey meatballs (frozen at Trader Joes) with low carb spaghetti sauce, steam greenbeans.


cottage cheese mixed with Uncle Dans mix, is a good dip for veggies.

Thats all I can think of right now. Hope this helps.

[Just Mary]

Whey protein powder (Costco has it for a good deal) in the blender with some frozen berries and bananas, and some soy milk. Mmmm!

Edamame for snacks.

[CompassRose]

Why does she not have you splitting it up into more mini-meals? :confused: That would make it a lot easier to manage, and probably be better for you altogether, too.

(Personally, I disagree with the "too much protein" thing, as you can imagine. :D The RDA minimum is just that, a minimum. I don't think there's much profit in eating more than 1.5 g per pound, as you will just burn it for fuel -- but if I recall aright, there is no evidence that protein consumption will harm your kidneys unless you have existing kidney trouble.)

[EsteemSamurai]

Charlie, what is Uncle Dan's?

I think she's got me on the three meal idea to try and re-intiate my hunger feelings (I wasn't feeling any)... if I'm eating 5-6 times/day, I'll never be hungry and she won't know if my metabolism is revving up.

Thanks all - I'm taking notes!

[sneezles]

I'll just add some recipes using suggestions that others made and your list of things you eat. (do you like beans?)

I like pork chops recipes that are quick and these two are great:

* Exported from MasterCook *

Broiled Dijon Pork Chops

Recipe By :
Serving Size : 2 Preparation Time :0:25
Categories : Main Dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 boneless pork top loin chops -- cut 1 1/4 to 1 1/2 inches thick
2 tablespoons red wine vinegar
2 tablespoons vegetable oil
1 teaspoon snipped parsley
1 tablespoon Dijon-style mustard
1/4 teaspoon chopped chives
1/8 teaspoon dried tarragon leaves

Combine vinegar, oil, mustard, parsley, chives, and tarragon in small bowl; whisk until blended. Place pork top loin chops on rack in broiler pan so surface of meat is 4 to 5 inches from heat. Brush chops with mustard mixture and broil 20 minutes, or to desired doneness, turning and brushing with mustard mixture once.

Source:
"Swift & Company"
S(Internet address):
"http://www.freshpork.com/index.html"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 257 Calories; 19g Fat (67.3% calories from fat); 19g Protein; 1g Carbohydrate; trace Dietary Fiber; 47mg Cholesterol; 133mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 3 Fat; 0 Other Carbohydrates.


Nutr. Assoc. : 4576 0 0 3394 0 0 1484



* Exported from MasterCook *

Peppered Pork Chops

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Main Dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 boneless Armour pork loin chops -- 3/4-inch thick
2 teaspoons ground black pepper
1/2 teaspoon thyme
2 teaspoons vegetable oil
2 teaspoons Worcestershire sauce

Coat chops with pepper and thyme. Heat oil in large skillet over medium-high heat. Add chops, cook to brown one side (2-3 minutes); turn to brown other side. Remove chops from pan; keep warm. To deglaze skillet, add Worcestershire sauce to hot pan, stir constantly to remove pan juices cooked to bottom of skillet. Pour accumulated juices over chops and serve immediately.

Source:
"Swift & Company"
S(Internet address):
"http://www.freshpork.com/index.html"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 153 Calories; 7g Fat (45.1% calories from fat); 19g Protein; 1g Carbohydrate; trace Dietary Fiber; 47mg Cholesterol; 64mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Fat; 0 Other Carbohydrates.

NOTES : Preparation: Fry

Nutr. Assoc. : 4576 0 0 0 0


Cooking Light has a million recipe for pork tenderloin and I have made many of them. We eat this cut at least once a week and I like to try new recipes all the time. This one calls for doing it on the grill but I've also done it in the oven after starting on the stove in an oven safe skillet.


* Exported from MasterCook *

Sage Pork Tenderloin

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Main Dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds pork tenderloin
5 fresh sage leaves
1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon olive oil

Butterfly and lay pork open. Place sage in open cut. Sprinkle with salt and pepper. Fold back over and tie into original shape.

Brown well directly over hot coals. Remove to edge of grill. Rub with oil. Place additional sage sprigs onto coals as desired. Cover and cook to an internal temperature of 160 degrees.

Carve into thin slices. Serve hot, with a flavored butter.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 189 Calories; 6g Fat (29.4% calories from fat); 32g Protein; trace Carbohydrate; trace Dietary Fiber; 98mg Cholesterol; 253mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 0 Fat.


Nutr. Assoc. : 0 0 0 0 0

This is a great snack. You can sub brie if you like.


* Exported from MasterCook *

Camembert And Walnut Pate

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Appetizer

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
7 ounces camembert cheese -- rind removed
4 ounces cream cheese -- cut in chunks, at room temperature
1 tablespoon fresh lime juice
2 tablespoons finely chopped walnuts -- toasted
additional finely chopped walnuts

Blend Camembert in food processor until smooth. Gradually add cream cheese, processing until smooth after each addition. Add lime juice, process until smooth. Transfer mixture to bowl. Mix in 2 tb nuts. Season with salt and pepper. Spoon pate into 2 cup bowl. Sprinkle with additional chopped walnuts. Serve with toasted baguette slices and crudities like endives and red pepper strips. If Camembert is very strong, increase amount of cream cheese.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 272 Calories; 24g Fat (78.7% calories from fat); 13g Protein; 2g Carbohydrate; trace Dietary Fiber; 67mg Cholesterol; 501mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 0 Fruit; 4 Fat.


Nutr. Assoc. : 0 0 0 20187 0

How do you feel about creamy sauces? I've changed this recipe from the original that called for heavy cream and another tablespoon of butter.


* Exported from MasterCook *

Chicken Lazone

Recipe By :Michael Roussel, Chef
Serving Size : 4 Preparation Time :0:00
Categories : Main Dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 teaspoon salt
1 1/2 teaspoons chili powder
1 1/2 teaspoons onion powder
2 teaspoons garlic powder
4 skinless boneless chicken breast halves
1 ounce unsalted butter
4 fluid ounces half and half
egg noodles -- cooked, as needed
fresh parsley -- chopped, as needed

Combine the seasonings in a bowl and coat the chicken breasts with the mixture.

Melt 1/2 ounce (15 grams) of the butter in a sauté pan, then cook the chicken breasts over medium heat, turning once, until done, approximately 7 to 8 minutes. Remove the chicken from the pan and hold in a warm oven.

Pour the cream into the pan and lower the heat. Simmer for several minutes, stirring, until the sauce thickens. Whisk in the remaining butter.

For service, arrange the chicken breasts over the egg noodles. Top with the cream sauce and garnish with the chopped parsley.

Source:
"Chapter 18 - Poultry"
Copyright:
"© 2003 by Prentice-Hall, Inc."
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 230 Calories; 11g Fat (43.2% calories from fat); 29g Protein; 3g Carbohydrate; trace Dietary Fiber; 95mg Cholesterol; 233mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Non-Fat Milk; 2 Fat.

NOTES : Brennan's Restaurant
New Orleans, LA


This one also has a sauce which I think helps because chicken breast can be rather dry. The R-T-C is a MasterCook term for ready to cook.
Again I changed it reduce the fat and sodium (the Brown Chicken Stock is the recipe from CL that I use without any added sodium). I've never actually lit the bourbon, kind of afraid I might set the kitchen on fire! :p

* Exported from MasterCook *

Sautéed Chicken with Kentucky Bourbon

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Main Dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 ounces chicken breast, no skin, no bone, R-T-C
ground pepper -- to taste
2 tablespoons flour -- as needed
1 tablespoon olive oil -- as needed
1 teaspoon garlic -- minced
2 teaspoons shallots -- chopped
2 cups spinach -- tightly packed
2 tablespoons Kentucky bourbon
2 tablespoons Brown Chicken Stock
4 tablespoons half and half

1. Season the chicken breast with salt and pepper and dredge it in flour. Sauté in olive oil until done and remove from the pan.

2. Add the garlic and shallots to the pan and sauté until tender. Add the spinach and sauté until wilted.

3. Add the bourbon and flame. Then add the chicken stock and cream and reduce until slightly thickened.

4. Return the chicken to the sauce to reheat.

5. Pour the spinach and sauce on a plate and arrange the chicken on top.

Source:
"Chapter 18 - Poultry"
Copyright:
"© 2003 by Prentice-Hall, Inc."
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 275 Calories; 13g Fat (47.5% calories from fat); 22g Protein; 10g Carbohydrate; 1g Dietary Fiber; 63mg Cholesterol; 83mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 2 Fat.

Nutr. Assoc. : 0 2130706543 0 0 0 0 0 2324 0 0

[Pam Campbell]

How about Turkey Meatloaf?

Here is the recipe that I use.

1/2 # each ground turkey breast and ground turkey
1/3 cup ketchup
1 cup unseasoned bread crumbs
3/4 cup finely chopped onion
1 tsp dried basil
1/2 tsp dried oregano
2 cloves garlic, miced
1 large egg
1/2 cup shredded carrots
1/4 cup each minced fresh parsley and sweet red pepper
1 1/4 cups minced green pepper
1/2 tsp salt
1/4 tsp ground black pepper
3 tbsp ketchup (optional)

Heat oven to 350. Combine all ingredients, except optional ketchup, in large bowl. Place mixture in 9x5 inch nonstick loaf pan. Bake uncovered 1 hour. Let stand 10 minutes before serving. Top with ketchup, if desired. Slice and serve.


I like it and hope you can use it. ;)

[charliecat]

Uncle Dan's is a packaged salad dressing mix. (RAnch dressing) It's with the Good Season's salad dressings that come in a small envelope...with the other premixed salad dressings in the bottle.

I would ask your nutritionist about the three meal a day versus the 5-6 meal a day plan, and why she feels the 3 meal works best for you.
I'm no expert, I'm just going on my own experiences and things I"ve read and learned about nutrition, and what worked best for MY body and MY health.

[EsteemSamurai]

Sneezles - the Chicken w/ Kentucky Bourbon sounds wonderful! That's definitely on my list for next week's dinners... how are the left-overs for wrapping up and eating cold for lunch?

DH is fussy about pork tenderloin, but I'm going to talk him into at least trying some of these - he's been supportive thus far, and we both like sage.

What's a Lazone?

Pam - Your turkey meatloaf recipe sounds like my mom's, only just turkey, no veal, pork, beef. How many slices do you get out of a loaf?

Charlie & Compass - I'll ask her about mini-meals on Tuesday. Thus far, I'm just trying to stick to the durned plan, never mind tweaking it. :o It'll get easier eventually... I hope...

General question - does soy milk have more protein than cow's milk? I notice a lot of protein focused people on these board seem to use it, but I was under the impression that it was comparable, and cow's milk is cheaper... at least around me.

THANKS ALL! This is all kinds of help! Tonight we're eating up the leftovers from last week (Tiny French Beans w/ Sausage, CL; Shrimp Creole Potpie, CL; Rosemary-spiced ground turkey w/ vegetables, Me; etc) but these will definitely help for the coming week.

~S

[EsteemSamurai]

Today's Menu:

Breakfast - FF Ricotta (.75 C) w/ 1 C. All-Bran Extra, sprinkled liberally with cinnamon; extra large apple

Lunch - Tuna salad (5 oz. tuna w/ 1. C broccoli slaw, 1/4 salsa, 2 T. black bean paste), 2 carrots, pear

Dinner - ????? I'm thinking if I have time to get to the grocery after work (I'm on site at a client today), it'll be Sauteed Chicken w/ Kentucky Bourbon. If I get out late, though, probably Rosemary Turkey w/ Feta, Spaghetti Squash, and Balsalmic Vinegar dressing.

Tomorrow I see the nutritionist and we see about breaking these meals up a bit. :)

[Pam Campbell]

EsteemSamurai,

I should get 4 - 5 servings out of it. ;)