I weigh 150 pounds and I have trouble eating enough protein a day from natural food. I don't want to use supplements, because I'm just a beginner. I need another 80g of protein.
Foods I eat everyday:
- cottage cheese (160g) = 22g
- milk (15 oz) = 12g
- oatmeal (100g) = 15g
- tuna (50g can) = 15g
- beans (200g can) = 15g
= only 79g of PROTEIN.
Now I know that meat, eggs, seeds and nuts are high in protein but you shouldn't eat it every single day because they are also high in fat. I eat meat 3 times a week and I also eat about 3 eggs a week.
So which foods should I include in my everyday meal plan?
Well, I think I already eat enough fat from other meals (not listed here). I don't eat junk food, but there's no worry about consuming too little fat for me.
The obvious thing to me is that I don't consume enough protein. Now, with nuts and seeds I get 3 times more fat than protein. Don't get me wrong - I believe eating them once in a while is VERY healthy, but I shouldn't use them as an everyday-protein-source.
So any ideas for everyday protein meals - to get these 80g of protein I'm lacking?
To answer your question directly: tuna, very lean beef, chicken breasts, egg whites, lean turkey breast, protein powder (Your connection between being a beginner and using supplements is basically a non sequitur).
You are probably on these boards because you have some physical goal in mind. Perhaps gain weight or lose fat...it's usually one of those two.
From your questions and interpretations on what is 'healthy', it sounds like you are spinning your wheels with your diet.
You would benefit greatly by reading the link in my signature about getting started.
I eat meat and eggs and nut's every day yet my doctor seems to think im very healthy.
There is ALOT of missinformation out there, the trick is not to belive everything you read because there is so much thats conflicting you'll drive yourself insane.
While there is alot to be said for not starting load's of supp's in the early days because i think far to many beginner's thing "ooh if i take these i'll get ripped" i don't concider Protein Powder/Whey a suppliment and would really reccomend investing in a bottle it will make hitting the protien targets Soooo much easier.
Proper diet and exercise is more important than avoiding some bogeyman food because the media thinks its bad.
Ron Paul 2012
No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?
Nothing wrong with supplements as long as you get the right ones.
No one died from Whey protein before
Random musing, but related to the thread, since this is regarding healthy protein (perhaps the OP feels this way too, and is looking for alternate sources as he doesn't want to overload on this either):
Does the large amount of sodium in low-fat cottage cheese bother anyone else? I feel fairly parched after eating the stuff, and end up feeling as if I need to watch my salt intake the rest of the day.
To be honest, I often prefer supplements and lean meat over the much-lauded cottage cheese for this reason.
Last edited by BlueCorsair; 09-04-2009 at 02:09 AM.
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Nah. I just drink a ton of water to compensate. Nothing wrong with sodium for athletes. Helps keep the muscles hydrated, in fact.
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This said it doens't bother me unless im going somewhere, for example im going out tommorrow night so i won't be eating any from now till then but any other time it's fine. However i do eat alot less of it than alot of people seem to for this very reason.
Eggs are definitely not bad for you. And if you're worried about the fat content, just eat the egg whites! They are packed with protein. Try mixing them into your oatmeal (Ryan Reynolds does this for breakfast). Also, nuts are certainly high and fat but have amazing health benefits such as high protein, especially almonds. Just eat a handful of them or try some on a salad for an extra bite. Lean meats include: fish, turkey breast, chicken breast, and sirloin.