I also had this problem and checked out a lot of different sources of protein. I do like to sprinkle about 1-2 tbsp of hemp seed on a lot of my meals for protein. If I am having pasta it is usually quinoa pasta and it is my protein. I do love quinoa as a rice replacement and it is a complete protein. On a salad I like to add a mixture of feta and hemp seed. Check your nutritional guidelines for your best amount. Another thing I do is add 1/4 cup beans or lentils to veggie dishes or salads. I like to mix up my sources of protein so I don't get bored. Nutritional yeast is also another great way to get protein. Check out great recipes at www.ohsheglows.com I hope this helps. Carol
Fitness Minutes: (1,983)
6/10/13 12:17 P
Snap peas have 8grams of protein per 100 calories. Spinach is extremely low calorie with a good calorie:protein ratio. (7 calories per cup, 1 gram protein per cup) I know it seems like you'd have to eat buckets upon buckets of spinach to get a good amount of protein, but for one thing, 6 cups cooks down to almost nothing and it making it a regular part of meals means it will really add up.
I also love smoked tofu. I cut it thin and fry it, put it on some sprouted wheat bread (little big bread 110 calories/2 slices and 7g protein) with some tomato. Sometimes I fry it in a tsp of maple syrup. That makes for a 20g protein breakfast sandwich easily.
I'm vegan and have found hitting my protein goals to be no problem at all. Feel free to send me a private message if you want some more ideas.
5/23/13 5:16 A
Eggs. You can add an egg to almost anything. Beans are another simple and healthy option.
Quinoa Vegetable soup 4 cups water 2 cloves garlic, chopped ¼ cup quinoa 1 Tbs safflower oil ½ cup carrots, diced ½ cup tomatoes, chopped ¼ cup celery, diced ½ cup cabbage, chopped 2 Tbs onions, chopped 1 tsp salt ¼ cup green pepper, diced parsley, chopped
Sauté quinoa, carrots, celery, onions, green pepper and garlic in oil until golden brown. Add water, tomatoes and cabbage and bring to a boil. Simmer 20 to 30 minutes or until tender. Season to taste and garnish with parsley. Serves 4-6. This is a very basic recipe for quinoa vegetable soup. For variations try adding some of your other favorite vegetables, chopped and sautéed. Quinoa can be a welcome addition to just about any type of soup.
QUINOA CORN CHOWDER 2 cups water 2 cups milk ¼ cup quinoa 1 tsp salt ½ cup potato, cubed dash black pepper 2 Tbs carrot, diced ¼ cup parsley, chopped ¼ cup onion, chopped butter 1 ½ cups corn (fresh, frozen or canned)
Simmer quinoa, potato, carrot and onion until tender (about 15 minutes). Add corn. Bring back to boil and simmer another 5 minutes. Add milk. Bring just to a boil. Season to taste. Garnish with parsley and dab of butter. Serves 4-6.
QUINOA STUFFED PEPPERS (4 Servings) 1 cup Traditional Quinoa 2 cups Water 4 large or 6 medium Green Peppers 1 medium Onion, diced 1/2 lb. fresh Mushrooms, sliced 2 Tbsp. Butter 1 - 28 oz can Tomatoes, coarsely diced (reserve juice) 2 Garlic cloves, crushed 1 - 12 oz jar Mexican Salsa 2 Tbs. Dry Sherry 10 oz Mozzarella Cheese, shredded
Pre-heat oven to 325° F. Cook traditional quinoa following basic directions (add 1 cup quinoa to 1 1/2 cups boiling water, return to a boil, then lower heat to a simmer and cook until water is absorbed, about 15 minutes). Steam 4 large or 6 medium green peppers until soft but not limp. In a large skillet, sauté the onion and mushrooms in butter. Add the diced tomatoes (reserve the juice). Add the crushed garlic and Mexican salsa. Cook over medium heat for 10 minutes. Add the sherry and simmer 10 more minutes. Fold in quinoa. Place peppers in baking dish and fill with quinoa mixture. This will take about half the mixture. Thin remainder with reserved juice and pour around peppers.
Sprinkle shredded mozzarella over peppers and bake in 325° F. oven for 30-35 minutes.
WASABI PEAS These spicy peas are endowed with high amounts of protein and can be purchased at Trader Joe's and Walgreens. Great for energy too!
Having 1 Ounce of Pepitas has a good dose of protein... 8 Grams of protein making them a smart snack or salad addition. Pepitas are already shelled. Sunflower seeds have protein & almonds are particularly high in protein
Barley has soluble and insoluble fiber and has more fiber than oatmeal. It can help lower cholesterol, provides protein and b vitamins and has good protein.Experiment with grains such as quinoa and kasha which are extremely high in protein. Try reduced-fat yogurts, cottage cheese and milk, mozerella.
Beans and nuts are also good choices of plant-based proteins
Flaxseeds, chia seeds, pistachios, lamb, lentils, lobster, crab and tuna too...all have protein. Redced fat yogurts like Fage plain Greek 0% yogurt and add berries to sweeten.
I keep "All Whites" egg whites on hand...you can have a full cup scrambled with some green peppers and diced onions for less than 125 calories and they have a nice amount of protein.
Fitness Minutes: (244)
5/9/13 12:41 P
I'm struggling to get enough protein without having too much fats, I'm a vegetarian and I didn't realize that I'm just not getting enough protein. I use meat replacements, nut and other meat-free proteins but any suggestions would help.