Protein - Can someone give me some ideas for protein foods?

I have been keeping track of my diet for 2 weeks now & I see that I really struggle to get in enough protein.  Fat intake I am keeping at 20%, but protein is only about 15 - 20%.

I don't like any kind of beans so please don't say that.

I eat tuna, eggs, low-fat cheese (but I have to be careful not to overdo here). 

Any ideas? 

 

 

 

A lot of times I will add whey protein on the days that I am having a lot of problems getting my protein percentages.  This can be added to pretty much anything because it comes in all flavors or basically without a flavor.  I will add it to my fruit smoothie breakfast or oatmeal, etc.  Otherwise just basically any type of low fat meat and soy products will give you higher amounts of protein.

Here's a calorie counter sorted by protein content....gives the protein content in alot of different foods...  http://www.ntwrks.com/~mikev/chart3a.htm

cottage cheese is AMAZING

 

oh and La Tortilla Factory tortillas. high in fiber AND protein! 

One no sorry two words...

GROUND TURKEY!!!

 

If it had a mother, it's a protein! lol

Kashi cereals have lots of protien. My favourites are Good Friends and GoLean, but there are other great ones too.

 

 

There is a thread just like this one over in the Food section ... be sure and check out all those great ideas!

<~~~~~~ THATAWAY

 

=^..^= MOLLY

Try Protein Shake Muscle Milk Light.....It has 25 g of protein for one serving...tastes great...I drink 2 a day with my exercise routine.......Only 165 calories..lota of flavors.......

Egg Beaters are great to make scrambled eggs, because they have just as much protein as real eggs but are very low in calories.

You can experiment with protein bars/smoothies - I like the Strawberry Special K meal bar, which is 190 cals and 10g protein. For smoothies I like both Odwalla and Bolthouse Farms (they have a mocha flavor) but it is 160 calories for 8 ounces, which isn't all that satisfying to me.

 Low-fat string cheese is great - around 60 cals and 8g protein! Skim milk is good too.

You can even get protein-filled bread - I found a Soy Crunch bread that has 5g protein per slice.

I've found that focusing on eating protein with every meal/snack has helped me lose weight faster, so I wish you luck! And I'm a vegetarian, so it's all cheese/beans/etc, not meat for me.

Low fat cottage cheese mixed with vanilla or fruit flavored yogurt makes a good snack.

Yogurt with a handful of chopped almonds mixed in.

Smear some peanut butter on apple or banana slices.

Tuna or salmon salad.  A good way to make it is -- in a mini food chopper put 1-2 tablespoons of cottage cheese (instead of mayo), whir it up with a bit of green onion, cilantro, a pinch of ground cumin, some garlic powder -- then when it's creamy put in a small can of tuna or salmon, drained, and whir it a few more times.  Protein land.  It's good on crackers.

Cook chicken breasts and freeze them to use any time.  A good way to cook a lot of chicken breasts that have multiple uses is, brown them in a nonstick pan on both sides, season with salt and pepper and lots of italian herbs seasoning or Tony Chacherie's, then pour in a little white wine to make steam, cover it and cook over medium low until done.  Cut one up for lunch and stuff it in a pita with romaine and shredded carrots.  make one into chicken salad, heat up one and eat with steamed broccoli and baked potato.

I'll have to look into the protein bars and such b/c it's hard to be semi-vegetarian and get 20 - 25 percent calories from protein.   

You have to be careful with animal protein sources because they are generally higher in fat - especially cheese; and eggs are high in cholesterol. 

These are some of the higher protein sources that I use to get enough:

Boneless, skinless chicken breast (20 grams)
Ground Turkey or Turkey Roast (25 grams)
Edamame (Soy pods) (9 grams)
Potatos (7 grams)
Protein Shake (14 grams)
Small Curd Cottage Cheese (14 grams)
Whole Grain Bread (5grams)
Flat Out Wraps (9 grams)

A lot of foods have protein, just make sure you are also choosing low fat sources.  Turkey, fish and chicken have a lot less fat than beef, pork and dairy.