Suggestions for high protein foods or recipes please?

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Joined: Mar 11
Posts: 12

Posted: 01 Feb 2012, 23:43
Hi there FS community,

I have been told by my dietician that I need to increase my protein intake, as I am not getting nearly enough protein in my diet at all. (Seems like everything I try is high in carbs and low in protein despite my best intentions)!!!

I have a few questions questions which I am hoping you all will be able to help with:
1) What should my protein RDI be? high?...or how do I calculate this?
2) Any suggestions for high protein, low fat foods? (Except for red meat.)
3))Do you have any suggestions for high protein recipes that are easy to prepare, or ready made foods even!!! (I live on my own, and need something quick and easy!!)
4) Any other suggestions?

Your feedback on the above would be most greatly appreciated!!!


Joined: Jul 10
Posts: 2,052

Posted: 02 Feb 2012, 00:12
Eggs, especially egg whites. Chicken, fish. Dairy, especially Greek yogurt. Beans. Nuts. Tofu.

I eat lots of omelets and scrambles using one egg and a couple of egg whites. They're quick and easy, and an egg + two whites has about 20g of protein.

Joined: May 11
Posts: 10

Posted: 02 Feb 2012, 01:08
Everyone has different protein goals, its up to you! But the recommendation was probably right, protein is KEY for losing fat and keeping your muscles intact and healthy while doing so. Ask your dietitian how much protein they want you to eat (as a % of your total calories for the day). If you are looking at FS on the web, for sure you can track your progress after each meal, in the form of the pie chart at the bottom of your "enter food" page. I personally go for 30% protein, 20% fat and 50% carbs. Its different for everyone though. For example, I know thats probably way too high of %carbs for people that do well on the Atkins or Paleo diet, but it really works for me. Now, for me, 30% protein is only possible if I eat about 1/3(by calorie) of every single meal with LEAN MEAT: so chicken breast no skin, turkey ground or deli style, salmon, tuna (can), all kinds of sashimi, tilapia, sea bass, shrimp, lean beef, etc. Egg whites are cool too. If you get too much of your protein from dairy, yogurt, nuts, cheeses, olive oil, salad dressings, or eggs with yolks, you will have to be OK with a really high % fat intake during the day, because those foods are heavy on the oils. Those can be really GREAT for you in reasonable amounts, but in excess they make it hard for me to hit my daily calorie target without sacrificing and shortcoming the other quality macro-nutrients - protein and carbs. Also if youre OK with supplements you can buy whey protein powder at the health food store. Mix it in your water/milk/shake etc. Usually 14-25 grams of protein per serving. I only eat that stuff when I can't get to real food or right after working out for muscle recovery. Watch out for the sugary fatty protein powders, there are pure ones out there, and pure JUNK ones out there. Looking at your concern from another angle, if you are getting too much carbs, watch out for refined carbs like white bread, pasta and tortillas, crackers, etc, oh and ALL SUGARs. They sound innocent but they are carb dense, and dont fill you up for long, they actually cause you to be hungry very soon after eating them. If you ate potatos, brown rice, quinoa, beans, oatmeal, tons of vegetables or other WHOLE GRAIN or fibre filled carbs, you can get much fuller because you can eat a higher volume of food, but they actually contain less carbs than those refined bad boys. They also digest slower, so keep you full LONGER. I LOVE this trick. I ate so much and slowly but surely got so lean, that my colleages at work can't believe what happened. Some are actually a little pissed off at me, and snidely ask if thats my food for the whole week in the fridge in the office, but i told them No! Thats my food for TODAY only...Good luck, you can do it! Eat enough calories, Eat high quality whole foods, Don't starve yourself, Work out a lot, and you will OWN your diet and health goals.

Joined: Oct 11
Posts: 669

Posted: 02 Feb 2012, 01:11
Try to replace some of the bread and cereals you eat with non starchy vegetables and salads. Lettuce makes a very good wrap to replace bread in sandwiches. Veggies have less calories than bread, so you will be able to get more protein into your diet without increasing total amount of calories. Eggs are probably the easiest to cook, and they are really versatile. Fish, you can buy canned if you really have no time to cook. I am not much into protein shakes, I would rather enjoy real food, but some people use them.
The first thing you lose on a diet is your sense of humor. ~ Author Unknown
It doesn’t matter what diet you follow… What matters is what makes you follow your diet. ~ Tom Venuto

Joined: Mar 11
Posts: 12

Posted: 03 Feb 2012, 02:57
Great guys!!! Thank you very much for your great feedback....will definitely be following most of it.

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