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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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Protein Ideas
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Protein Ideas
12/13/12 4:20 PM
Many of us are trying to add more protein into our diets because it both keeps us from being hungry and helps your body produce lean mass. I am creating this thread so that we can post ideas for high-protein meals and snacks to help with meal planning.

Here are some ideas for snacks:
Beef Jerky
Cottage Cheese
High Protein Bars
Peanut Butter
Shakes (Shakeology or a Whey Protein Drink)
Oatmeal
Nuts
Hummus and Carrots
Cheese
Chocolate Milk
Greek Yogurt
Hard Boiled Eggs

Snacks to put together:
Low Carb Tortilla with Ham or Turkey and Lowfat Cheese
Deli Meat Spread With Low Fat or NonFat Cream Cheese Wrapped Around a Pickle
Lentil Soup
Celery with Peanut Butter or Almond Butter
Egg Salad Made with Olives and NonFat Mayo in a Low Carb Tortilla

Recipe:

Chicken Salad
2 cups diced chicken breast
2 cups diced cucumber
1/2 package dry Italian dressing
1/4 cup fat free mayo
1/4 cup fat free feta
sliced green onion

Mix together and serve in a wheat pita. I LOVE this stuff!

Hoping to see more people add ideas and recipes!!!! We all need them. I will check back in later and add more!!!!
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RE: Protein Ideas
12/16/12 2:02 PM as a reply to elizgomez.
More protein ideas:
edamame
tuna
tofu
pumpkin seeds

Quick Meal Ideas:
Add rotisserie chicken, diced, and roasted red peppers, canned white beans and onions to spinach. Use a light Italian dressing.
Saute ground turkey or low fat beef, add spaghetti sauce and serve with quinoa pasta. Salad on side.
Add diced chicken, mandarin oranges, sliced almonds to lettuce. Dress with peanut butter dressing (Soy sauce water, garlic, peanut butter, Mirin vinegar, cayenne pepper if you want to make your own).
Okazu (Japanese for 'mixture'), stir fry cabbage, onions, carrots, green peppers with a bit of diced prok. Serve with brown rice and an over-easy egg on top.
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RE: Protein Ideas
12/29/12 6:22 PM as a reply to elizgomez.
Soups and Stews

Soups and stews are a great way to get protein, fiber and low calories in one meal. This time of the year they are so desirable! Here are a few recipe ideas:

Borscht
1 tbs olive oil
1 cup chopped onion
10 garlic cloves, minced
1 pound trimmed stew beef, diced
1 head cabbage, chopped
6 cups water
2 beef bouillon cubes
2 cans diced tomatoes, or fresh diced tomatoes
2 cans drained beets, chopped
fresh or dried dill
a splash of cider vinegar

Saute onions, garlic and meat in olive oil until fragrant and meat is just browned. Add cabbage and stir to coat. Saute a few minutes more. Add water, bouillon cubes, tomatoes, beets and stir. Season with white pepper if desired. Bring to a boil, then lower heat and simmer for an hour. add in splash of vinegar and dill and simmer 10 more minutes. Serve hot or cold and add fat free sour cream if desired and fresh, chopped garlic if you like.

Cabbage Roll Soup
I love cabbage rolls, but they take so long to make! This is a quick, tasty soup that has the same flavor.

1/2 c chopped onion
5 cloves minced garlic
1 pound ground beef or turkey
8 cups water
2 bouillon cubes (beef or chicken)
1/2 head chopped cabbage
3/4 cup uncooked brown rice
1 can tomato sauce
Salt and white pepper

Saute onions and garlic with ground meat in a nonstick pan. When cooked through, add water and bouillon cubes. Add cabbage and brown rice and bring to a boil. Turn down heat to medium and simmer, adding tomato sauce and salt and pepper. Simmer for 30 - 45 minutes until rice is cooked.
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RE: Protein Ideas
12/29/12 9:51 PM as a reply to elizgomez.
Elizabeth,

Awesome information... Thank you for sharing!!!!

John
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RE: Protein Ideas
12/30/12 5:18 AM as a reply to CoachJohnX.
Thanks, John! Trying to post more ideas now emoticon There are lots of vegetable with high protein content! Looking forward to continuing to improve my diet. emoticon
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RE: Protein Ideas
fresh vegetable adequate protein
12/31/12 5:22 PM as a reply to elizgomez.
Plant Based Proteins

Who'd have thought that so many legumes and vegetables have high protein content???? Here are some you can add to your diet to avoid the chicken-all-the-time trap or for those following a vegetarian regimen:

Asparagus
Pumpkin Seeds
Broccoli
Mung Bean Sprouts
Cauliflower
Spinach
Quinoa
Black Beans
Baked Beans
Sunflower Seeds
Lentils
Avocado
Wild Rice
Brown Rice
Almond Butter
Kale
Sweet Potatoes
Garbanzo Beans

There are many more... these are some of the easy-to-find versions.
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RE: Protein Ideas
12/31/12 9:36 PM as a reply to elizgomez.
I just found high protein low carb pea protein drink mix in chocolate and it is quite good. 25G protein and 120 calories, 2g carb.
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RE: Protein Ideas
1/1/13 3:10 AM as a reply to MikeK0416.
Oooh - tell us about it. Where can you get it? What are the nutritional values?
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RE: Protein Ideas
1/1/13 9:38 AM as a reply to elizgomez.
ordered Vitacoast - Olympian Lab Choc Pea Protein

cals 130
Cholesterol 0
total Carb 5g (vanilla 2g)
fiber 1g
sugars 0
sugar alcohol 2g
protein 24g
sodium 340mcg

It is actually quite thick and I did not need a blender
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RE: Protein Ideas
1/1/13 9:09 PM as a reply to MikeK0416.
Since you were asking about vegan burger recipes earlier, I have added the link here for others who are looking for such an item:


http://vegetarian.about.com/od/veggieburgerrecipes/tp/bestburgers.htm

These are some neat ideas that use great ingredients!
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RE: Protein Ideas
1/3/13 10:26 AM as a reply to elizgomez.
elizgomez:
Many of us are trying to add more protein into our diets because it both keeps us from being hungry and helps your body produce lean mass. I am creating this thread so that we can post ideas for high-protein meals and snacks to help with meal planning.

Here are some ideas for snacks:
Beef Jerky
Cottage Cheese
High Protein Bars
Peanut Butter
Shakes (Shakeology or a Whey Protein Drink)
Oatmeal
Nuts
Hummus and Carrots
Cheese
Chocolate Milk
Greek Yogurt
Hard Boiled Eggs

Snacks to put together:
Low Carb Tortilla with Ham or Turkey and Lowfat Cheese
Deli Meat Spread With Low Fat or NonFat Cream Cheese Wrapped Around a Pickle
Lentil Soup
Celery with Peanut Butter or Almond Butter
Egg Salad Made with Olives and NonFat Mayo in a Low Carb Tortilla

Recipe:

Chicken Salad
2 cups diced chicken breast
2 cups diced cucumber
1/2 package dry Italian dressing
1/4 cup fat free mayo
1/4 cup fat free feta
sliced green onion

Mix together and serve in a wheat pita. I LOVE this stuff!

Hoping to see more people add ideas and recipes!!!! We all need them. I will check back in later and add more!!!!


great info

for beef jerky, i would recommend "turkey perky jerky". 1 bag, 100 calories, 18 grams protein, and i love the taste (kind of has a soy sauce taste because they use it to preserve, it only has 5% sodium which other beef jerky isnt close too). [Edited by CSBB5]
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RE: Protein Ideas
1/1/13 9:42 PM as a reply to YourCoachChris.
Oooh - I like the idea of that jerky!!! Sodium in the others can be a killer! I will have to see if I can order it online as we are here in Japan!
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RE: Protein Ideas
1/2/13 9:01 PM as a reply to elizgomez.
I forgot one of my favorite snacks - fat free cottage cheese with salsa or Frank's hot sauce!

If you like it sweeter, use fruit with your cottage cheese instead.

I also mix fat free cottage cheese with tomatoes to make a creamy sauce for quinoa pasta.

You can mix roasted garlic, onions, and chopped roasted red peppers into cottage cheese to make a dip for vegetables or for a filling for a pita.
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RE: Protein Ideas
1/4/13 4:38 PM as a reply to elizgomez.
Wow! Great info!!! Thanks! emoticon
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RE: Protein Ideas
1/4/13 7:49 PM as a reply to elizgomez.
Hi ElizaGomez,

Just found your thread and thought I'd add to your fun... from buzzle.com

The table format was lost on the chart but still pretty easy to read.

Although animal protein is the best source of protein, it is a storehouse of unhealthy saturated fat, high calories, and high cholesterol. So, a healthier alternative is plant protein, which packs all essential vitamins and minerals required for good health, and is low in fat, as well. It cannot be denied that plant protein is not on a par with animal protein. However, by following a well-balanced diet, which comprises a variety of foods, meeting the daily protein requirement should not be a challenge. The following tells you about vegetables which are good sources of protein.

Broccoli
A member of the cruciferous vegetable family, broccoli is a no-brainer for a low fat high protein diet. Apart from being a storehouse of vitamin A, vitamin C, B vitamins, iron, dietary fiber and essential minerals, it is also a good source of protein. Munching on a mere ½ cup (78 g) of chopped broccoli gives you 2 grams of protein.

Spinach
No healthy diet is complete without the special green called spinach. 1 cup (180 g) of cooked and boiled spinach (without salt)* packs 5 grams of protein. This vegetable is also abundant in vitamin A, vitamin C, iron, dietary fiber, all the B vitamins, and essential minerals.

Asparagus
This lanky, green perennial plant always makes it to the menu of health-conscious people. For a slender vegetable, it is quite nutritionally dense. A mere ½ cup (90 g) of cooked and boiled asparagus has 2 grams of protein. So, add generous amount of this veggie to your meals and enjoy the bliss of good health.

Brussels Sprouts
Jampacked with vitamins, minerals, fiber, and protein, Brussels sprouts are one combined package of taste and nutrition. Each ½ cup (78 g) serving of cooked and boiled Brussels sprouts (without salt)* offers 2 grams of protein. Recent research suggests that these veggies contain four organic compounds that have potent anti-cancer properties.

Artichokes
Artichokes are nature's beautifully packaged inventory of nutrition. Known as a great source of potassium, magnesium, calcium, vitamins and dietary fiber, these veggies also score high when it comes to protein. 1 medium artichoke (120 g) contributes 3 grams of protein.

*Salt does not affect the protein content of the food. However, it does increase the sodium content. So, people who are on a sodium restricted diet, may avoid adding salt to their meals.

Other Vegetables and Foods High in Protein

Foods Serving size (g) Protein Content (g)
Soybeans 100 36
Mung beans 100 24
Kidney beans 100 24
White beans 100 23
Navy beans 100 22
Black beans 100 22
Pinto beans 100 21
Lima beans 100 21
Sunflower seeds 100 21
Almonds 100 21
Cashews 100 18
Oat bran 100 17
Wheat flour, whole grain 100 14
Brazil nuts 100 14
Whole wheat bread 100 10
Pecans 100 9
Cornmeal whole grain 100 8
Brown rice, long grain 100 8
Garlic 100 6
Quinoa 100 4
Zucchini 100 3
Sweet corn 100 3
Potato 100 3
Mushrooms, white 100 3
Dandelion greens 100 3
Yam 100 2
Watercress 100 2
Sweet potato 100 2
Scallions 100 2
Okra 100 2
Chicory greens 100 2
Cauliflower 100 2
Beets 100 2
Turnip 100 1
Tomato 100 1
Squash 100 1
Rutabaga 100 1
Radish 100 1
Pumpkin 100 1
Parsnip 100 1
Onion 100 1
Lettuce 100 1
Endive 100 1
Eggplant 100 1
Celery 100 1
Carrot 100 1
Cabbage 100 1

According to the Centers for Disease Control and Prevention, the daily protein requirement for men is 56 grams, and for women, 46 grams. The main benefits of following a low fat and high protein vegetarian diet are weight loss, low blood cholesterol levels, low incidences of heart disease, and overall, a healthy immune system. Take care!
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RE: Protein Ideas
1/5/13 4:16 AM as a reply to CoachSam61761.
This is awesome information!!! Thank you so much!!
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RE: Protein Ideas
1/5/13 9:22 PM as a reply to elizgomez.
This is an amazing board! I will definitely be using this! Thanks!
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RE: Protein Ideas
1/6/13 8:59 PM as a reply to Spvjones.
Don't forget the fish!

Tuna steaks
Salmon steaks
Mahi mahi
Shrimp
Lobster
Canned tuna
Sardines

Tuna Bacon with Quinoa Pasta

Quinoa pasta, cooked al dente
Two tuna steaks
Three strips raw bacon, chopped (or use pancetta)
5 cloves minced garlic
1 diced onion
1 c diced cabbage
2 cans roasted tomatoes

I made a great pasta (use quinoa pasta to add more protein) with tuna steak. Cook two tuna steaks (grill or in a non stick pan) and set aside. Saute garlic, diced onions, a cup of diced cabbage and three raw, chopped slices of bacon together until soft and fragrant. Add roasted tomatoes and any herbs (basil or oregano). Dice cooked tuna and add to sauce and cook until heated through. Sprinkle with garlic salt if desired. Serve over quinoa pasta with grated, fresh Romano cheese.
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RE: Protein Ideas
1/9/13 3:17 AM as a reply to elizgomez.
Here are vegan protein sources:

1. Veggies: Yep, good old greens will pack a protein punch. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? Nine grams. You get the idea.

2. Hemp. No, you don’t have to get high to get your protein. But toss 30 grams of hemp powder in your smoothie and get about 11 grams of protein – just like that.

3. Non-Dairy Milk. Got (soy) milk? A mere 1 cup of soy or almond milk can pack about 7-9 grams of protein. Eat with some fortified cereal and you’ve got a totally vegan-friendly breakfast.

4. Nut Butter. Eat up your peanut butter, almond butter and cashew butter. A couple of tablespoons of any one of these will get you 8 grams of protein.

5. Quinoa. I kinda think quinoa is God’s gift to vegans (and gluten-free peeps!), as it’s versatile, delicious and delivers about 9 grams of protein per cup.

6. Tofu. Four ounces of tofu will get you about 9 grams of protein. And at about 2 bucks a pop, it’s a cheap vegan’s BFF.

7. Lentils. With lentils, you can make rice dishes, veggie burgers, casseroles and more. One cup cooked delivers a whopping 18 grams of protein!

8. Beans. They really are the magical fruit. With one cup of pinto, kidney or black beans, you’ll get about 13-15 grams of protein, a full belly and heart-healthy fiber.

9. Tempeh. One cup of tempeh packs abour 30 grams of protein! That’s more than 5 eggs or a regular hamburger patty.

10. Sprouted-grain bread. Pack a sandwich with vegan sprouted-grain bread and you’ll get about 10 grams of protein in the bread alone.

I borrowed this from http://www.mindbodygreen.com
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RE: Protein Ideas
1/9/13 6:04 PM as a reply to elizgomez.
I may have missed it, but check out nutritional yeast. A protein powerpack.

Nutrition Facts

Serving Size
1 1/2 tablespoons (16.0 g)

Amount Per Serving

Calories
60

Calories from Fat
9
% Daily Value*
Total Fat
1.0g
Saturated Fat
0.0g
Sodium
5mg
Total Carbohydrates
7.0g
Dietary Fiber
4.0g

Protein
8.0g

Iron 4%

* Based on a 2000 calorie diet
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