Question:
How do I get in enough protein without supplements?

I tried today for the first time to eat only "real" food. Our doctor wants us to get 70 grams of protein daily and I usually substitute a protein shake or bar in place of my breakfast and lunch. If I am careful, I can get the required amount that way. Today I was very unsuccessful and frustrated with my results. I don't believe in a lot of non-fat type foods but am cooking in the most healthful ways. Is it possible to get this much protein without supplements? I am losing weight at a good pace but I would like to start eating a little more of what my family eats and not so much a "special" diet. -61# in 14 weeks    — S S. (posted on April 29, 2000)


April 29, 2000
Steph, I was worried about not getting enough protein when I started eating regular food so I, too, was using the protein shakes to add protein to my diet. When I actually figured up the amount of protein I getting on a daily basis, however, I found that I was actually getting plenty of protein in the food I was consuming even without the shake. One of the things that helped me was getting a good book that lists the nutritional values of all foods. I got a paperback at a local book store and it lists not only calories per portion, but fats, sodium, carbs, as well as protein. I purposely scanned various foods categories looking specifically for those high in protein and those are the foods I lean toward when planning my daily meals. I start the day with 8oz of 1% milk, which starts me out with 8 grams of protein right off the bat. I like cheese and will often have a string cheese strip as part of my breakfast which also adds 8 grams of protein. (watch your calories and fat grams with cheese tho') I keep lowfat cottage cheese and light yogurt on hand for a midmorning or afternoon snack because they both are real good for adding protein. Chicken is very high in protein as is fish. And even veggies will have a gram or two of protein in them too. Reduced fat peanut butter is good on a graham cracker as a treat sometimes. Read your nutritional lables on the groceries you buy...you'll be surprised at what you'll find contain some protein. I also like nearly any kind of dried beans and one of my favorite meals is 1/2 cup of refried beans with a little melted lowfat shredded chedder and salsa. Only on the days that my protein intake is down a little do I feel the need to have a shake of a portion of a protein bar now. It is nice to be able to get all my protein in my diet rather than using the shakes...that gets pretty old after a while. Hope this helped. Your weight loss is great. Good luck and continued success. cj
   — cj T.




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