Fitness Minutes: (13,320)
211 4/17/13 1:17 P
Carbs and protein have the same number of calories per gram. Just swap out a gram of carbs for a gram of protein. I really like Costco's salmon burgers: 170 calories for 20 g protein, and they're easy to make and I just eat them with lettuce and mustard, so that's a "sandwich" for under 200 calories, 20 grams of protein. And I am still eating 40% calories from carbs, so it's not low-carb. I just get all my carbs from fruit, milk, and a tiny bit of oatmeal.
My other staples: chicken, even with the skin, kefir, and 50% reduced fat Cabot cheddar cheese. It really doesn't add up to too many calories as long as you limit portions. You just have to prioritize. It IS hard to stick to a low calorie diet, and I've had the same problem in reverse: right number of grams of everything, but too many calories.
i have a general rule of thumb when it comes to protein. i take the number of calories in a serving and divide by the number of grams of protein in a serving. that's how many cals it takes to get you in a gram of protein. in general you will need several components under 30 cals per gram and you also need to have your meals pretty close to there. so one thing that you can do is to do the math on what you're eating and figure out what has the most and least calories per gram of protein. start working on tweaking the meals with the most cals per gram of protein to figure out what you can do to bring that number down.
unless you're eating kashi go lean or some other high protein cereal, i would say to skip the cereal. you're spending just over 100 cals for 2-3 grams of protein, which is kind of useless. i buy ezekial bread which has 5 g protein in 80 or 85 cals [they swapped the formula from the last time i bought and i can't remember which way it switched]. so by having a plain piece of toast instead of cereal you'll save around 20-40 cals and nearly double your protein. read the labels on english muffins, bagels and pitas and you will likely find some candidates for other plain options that have just a little less calories and a little more protein. also, instead of having a cup of milk, have 9 or 10 oz of milk instead. try a baked potato with broccoli and cheese. 100 grams of raw potato has 77 cals and 2 g protein. when you bake it, you're not changing any of the calories. a cup of frozen broccoli has around 41 cals and 4 g protein. so right there you are looking at 118 cals and 5 g protein. cheese will run you just under 100 cals for 4-5 g protein, so you're looking at a meal or snack that is just over 200 cals and has 9-10 grams of protein. if you skip the cheese and use reduced fat milk, you're adding about 120 cals and 8 g protein and you can have potato broccoli soup. i know you're trying to ease off on the beans, but if you add say half a serving of dried beans [great northern beans cooked and then pureed] you're looking at adding 35 cals and 4 g protein. most pasta has 7 g protein per 200 cal serving. peas have 5 g protein for a 70 cal serving. 1/4 cup of brown lentils has 70 cals and 9 g protein. brown rice has 150 cals and 3 g protein. a serving of frozen mixed vegetables has 3 g protein for 60 cals. or green beans for 40 cals and 2 g protein per cup.
Slimmerkiwi, I don't know what is causing the stomach pain. My fiber intake rarely gets over 25 grams, even when I'm eating beans. The same thing happened a couple years ago when I first started on Sparkpeople; I would eat 1/2 a cup of beans almost every day, and after a couple weeks I was getting the stomach pain to the point of vomiting occasionally, and by process of elimination I determined it was the beans. I can eat them a couple times a week a be okay. Very frustrating, because I love beans! Someone suggested it could be gallbladder, but I haven't mentioned the problem to a doctor.
I misread your original post - I read that you DO eat a lot of meat - LOL!
Have you thought about buying pre-cooked meats? Sliced Roast Beef - great in sammies, or eaten cold with a salad. You really wouldn't be upping your calories as such, and you would get loads more protein. Often yo can get hot Rotisserie chicken portions - remove the skin and the calories are a lot lower.
I wonder if your stomach pain is because you increased your fibre (from beans etc.) pretty quickly? That is often the case.
4/16/13 4:20 P
Fried rice, using brown rice, vegetables, low sodium soy sauce, and scrambled egg.
Thanks for the responses! To answer some questions; I average 1200-1400 calories/day, usually below 45 grams of protein (Spark recommends 60 minimum). I think I'm very accurate in my nutrition tracking. I don't like eggs' texture, taste, or smell! I don't like fish either. And I don't like yogurt or cottage cheese. (Yes, I'm a grown-up picky eater.) My protein mostly comes from a cup of milk with cereal for breakfast, and maybe a cup at night for a snack. Natural peanut butter, almonds and peanuts and pecans in homemade trail mixes or as snacks. Cheese sticks or cheese & crackers or grilled cheese sandwiches. Fat-free refried beans, pinto beans, great northern beans, except right now I'm taking a break from beans because I was getting a lot of stomach pain. I don't eat a lot of meat at home, mostly because I've gotten lazy about cooking for just myself since separating from my husband. I've thought about making French toast and single-serving pancakes and muffins to get an egg or two in. I just need to find some good recipes and do it! And I was looking for other ideas too.
Fitness Minutes: (34,007)
4/16/13 9:56 A
French toast ...one egg two slices of double fiber bread.
Fitness Minutes: (23,835)
4/16/13 8:29 A
do you like chicken or seafood?
the chobani greek yogurt i ate for breakfast has 140 calories and 14 grams of protein.
Fitness Minutes: (86,042)
4/16/13 8:02 A
You can add egg whites to your oatmeal. You can have french toast. You can make cottage cheese, oats and egg white pancakes.
Here are some things I used to do in the Rest Home I worked in
I would make a brown rice pudding, wholemeal macaroni pudding or sago pudding - on the stove top rather than in the oven. I made it 'creamy' as in texture and not with cream. I often beat an egg and added some of the hot pudding into the egg, then added it back into the pudding. The egg thickens the pudding a bit and helps with protein and other nutrients.
Another thing I did was when I mashed potato, I would add raw egg into the hot mix and mash quickly. The potato cooked the egg, but it didn't go stringy. Sometimes I put it into a baking dish, topped it with a little grated tasty cheese and grilled the top, for a change.
As a word of caution, if you add egg to a smoothie, don't use raw egg (the white is the high protein part) because there is a risk of salmonella.
NOW, you mention you eat a lot of meat and dairy - that in itself should be giving you plenty of protein. I went to peek at your Nutrition Tracker but it isn't public so can't be more specific. Make sure that you choose lean cuts of meat and don't use the oils for cooking, unless just a spray. Fish and Turkey and skinless chicken is also a very good source of protein. What calories are you consuming? Some people complain that they aren't getting enough of something, only to discover that they are considerably under with calories which makes it really hard to get the nutrients that we need. Food for thought???
4/16/13 7:19 A
some people add them to smoothies.
You've been given a lot of good suggestions and ideas by others, so I won't repeat them. Good luck with your eating plan
the first thing i would ask is how accurately are you tracking? i know when i started, i was eyeballing my portions and not actually entering exactly what i ate [the name brand was close enough to the store brand i was actually buying and eating] and my protein was low and my sodium was through the roof. when i took the time to enter what i was actually eating [the market pantry brand crackers instead of using the lance] and actually measuring things i found i was eating around 10-15 more grams of protein than i though i was and over 1000 less sodium. another part of that is that you do need to make sure that if you are using user entered entries that those people actually entered in the same info that you have. different regions often have different formulas and there are old as well as new recipes for the same product. couple that with some people only entering calories or calories and one other thing and you might be eating a very different breakdown than you think. so double checking is really important. if you don't really like eggs, you'd be better off increasing your meat protein sources by an ounce or two to make up the difference.
and if you'd really like better suggestions, share your tracker or a few typical days. if you do opt to share a few typical days don't just share "breakfast: oatmeal" make sure you tell us how much like "breakfast: 1/2 cup dry oatmeal, 4 oz milk" and so forth. you'll get better tips and tricks from people who eat similarly about what they do and tweaks from others as well.
Fitness Minutes: (330)
9 4/16/13 7:03 A
In a large coffee cup, mix 1 egg, 3 Tablespoons ground flax seed, 1 teaspoon canola oil, and 1/8 teaspoon baking powder. Microwave 1 minute. It makes 1 low carb muffin. It tastes kind of "healthy" so I spread a little fruit preserves or a drizzle of honey on top. I'm glad you asked for ideas...I haven't thought to make this for a while, even though I've stocked up on flax seed.
Fitness Minutes: (2,987)
4/16/13 12:02 A
Hmmmm....what is it about eggs you don't like? Is it the thought of what you're eating? Do they look or taste funny to you? Is it the texture in your mouth?
If you understand why you don't like them, it would make it much easier to answer your question...
For example, it's possible to make healthy quiche, frittata, pizza, pancakes etc...all which use eggs, but some taste strongly of eggs and are obviously "eggy" looking.
The other problem you may have is you've simply never eaten eggs cooked well - there is an art to cooking scrambled, poached and boiled eggs that you need to learn...
My mother used to burn scrambled eggs and seriously overcook poached eggs..took me years to try them again, and when I did - HEAVEN!
If you are in the US, it could be the sort of egg you're trying too...where I live, we easily access free range fresh eggs and there is no comparison to that goddam awful stuff that seems so common across America, dare I say it!!
4/15/13 11:53 P
Fish has good protein and low fat/calories. If you really don't like eggs, maybe try salmon, cod, tuna...?
I've made no-rice fried rice before, and that uses an egg.... Scramble and egg and then add a can of no sodium string beans, and a little low-sodium soy sauce. Yummy!
Fitness Minutes: (6,238)
4/15/13 11:36 P
I can't think of anything except custard: not sure there's a healthy recipe for that.
Maybe in stir-fry: often times that doesn't taste "egg-y" anymore
Fish is a great source of protein without too many calories.
Unsweetened Vanilla Almond Milk is good for calcium and protein with low calories,
I guess if nothing else a protein powder might help.
Fitness Minutes: (55,801)
4,743 4/15/13 11:33 P
You can add an egg white to a lot of things. Egg whites are virtually pure protein -- 0 carbs, 0 fats. I buy the powdered form (simply dried egg white) and add it to smoothies. You can also add (hide) it in something like oatmeal or pudding or soup or lots of things with a sauce etc. Another thing I do is I combine 1 egg white with 1 whole egg for scrambled eggs or an omelette with extra protein without the calories and fat of 2 eggs.
I never get enough protein, so I am looking for ways to get more. It seems like eating a lot of meat and dairy adds up to too many calories, and while I love beans I can't eat them day after day or my stomach starts to hurt. So I'm looking for ways to eat an egg without eating an egg, because I don't like eggs by themselves in any way, shape, or form. Does anyone have any good recipes for a single-serving of something that uses one egg?
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