Tips for getting more protein?

[bluebug32]

I've been tracking my diet lately on fitday.com to see how my nutrition is shaking out every day. I think I'm eating too many carbs to fill up and not enough protein (which causes me to eat too many calories a day). I don't really enjoy eating a lot of meat. I like turkey and chicken and the occasional burger or piece of pork. How do you get enough protein (without eating meat at every meal)?

[michelem]

Try these links:

http://forums.teamestrogen.com/showthread.php?t=26752

http://forums.teamestrogen.com/showthread.php?t=26576


Personally, I eat fish every day. Wild salmon, wild cod, sardines, tuna (only on occasion since it is higher in mercury and stuff) . . . Costco carries a really yummy, reasonably priced canned wild salmon that you can use the way you would use canned tuna. Just beware, the Kirkland (Costco brand) is MUCH pricier than the other brand they carry (Bear and something?) and in my opinion there isn't a difference in taste that I could discern.

Also, several times a week I have omega-3 eggs. Usually one egg with the yolk (which is where the omega 3's are) and a couple of whites as well (which is where all the protein is).

I eat soy as well, but definitely not every day as it is a controversial food, especially for women. But, I do like tofu and soymilk. I get the organic unsweetened soymilk and like to put it in my hot chocoloate (organic unsweetened cocoa powder, a few drops of stevia [which, yes I know is controversial as well and probably not the greatest to us fake sugar], hot water and soy milk -- yummy). Nut butters are awesome -- almond butter and macadamia nut butter are my favs.

I really like quinoa as well, and it is a complete protein!

I do eat chicken on occasion (once a week at the very most) and red meats even further and farther between (special occasions, like a fancy restaurant, which happens MAYBE two or three times a year?). Oh, and around Thanksgiving and Christmas, lots and lots of turkey! My dh buys turkeys the day after Thanksgiving and Christmas and gets awesome deals on organic, free-range turkeys.

Well, of course, there is more out there, but you get the idea. You really don't have to rely solely on meat to get protein.

Good luck to you!

[OakLeaf]

Like you, I really struggle to get enough protein unless I eat fish 2-3 days a week, and sometimes I even crave meat. That's especially the case since I've had to start restricting my soy intake. I'll be interested to watch the other answers here, but my body really feels the difference. (I'm always careful about combining proteins, eating plenty of beans and vegies, so it's not a careless diet.)

One thing that helps cut down on carbs is to snack on raw nuts. They have a good dose of protein, lots of healthy fatty acids, and most importantly high satiety (unlike carb-rich snacks, nuts actually satisfy you and don't leave you craving another snack half an hour later). OT, but DH has lost 12 pounds over the summer making no changes other than snacking on pistachios instead of cereal and Clif bars.

[Kalidurga]

Beans. Nuts. Peas have protein, though they need a boost for it to be complete. Oatmeal has protein.

Check this out.

[Over50Newbie]

I do all of the above and I also drink protein shakes.

My favorite protein powder is Beverly's Chocolate Muscle Provider.

Lynette

[tulip]

I have not seen Fitday before, but it sounds like it's giving you some valuable information. Turkey and chicken are great, and if you get a good cookbook, you can find lots of different ways to prepare delicious recipes. I eat red meat about once a week, fish once a week, and chicken about 3 times a week. That leaves me with a couple of days of beans and rice. I love black beans and rice with salsa, avocado and a bit of cheese. If you combine legumes (beans) with grains (like rice), you end up with a complete protein.

For me, the key is to get a good cookbook and spend time learning how to cook a variety of dishes with adequate protein. You might also want to take a cooking class.

[Crankin]

I eat beans and rice regularly and a couple of years ago I started eating nuts (walnuts or almonds) for snacks. Sometimes, I combine the nuts with a few dried cranberries. I like meat, but I would say i only have steak maybe once every two weeks or more. I eat lots of chicken, fish, ground turkey, occasional tofu, along with very thinly sliced pork. Also, I started buying some of the low fat string cheese to eat as snacks.
I feel better when i eat more protein. For years I lived on carbs (even though they were low glycemic ones) and it just wasn't working as I got older.