Protein Deficient

Turns out I’m protein deficient. I’ve been googling around reading about good sources of protein. I eat meat…it just can’t be dry! Tofu is OK. Dairy products like milk and yogurt are kind of tough on me. Oddly, cheese works. Since I believe all LTHers have impeccable “taste” I thought I’d ask if anyone has a favorite dish that really packs protein.

Hummus
Lentil Soup

Simple but Good....also low in fat

Sounds promising! Thanks!

razbry wrote:Sounds promising! Thanks!

Is the issue that you need a high percentage of protein in every dish you eat, or is there simply a target consumption goal? I find that I don't typically eat enough protein unless I make an effort to do so, but I shoot for a 40% carbs, 30% protein, 30% fat ratio. I'll respectfully disagree with gocubs88 on the hummus & lentil soup suggestions. While they're sometimes come close to meeting my target ratios, I would never consider those items as items that pack in the protein.

You might want to review this healthy eats thread. Some ideas to consider:
* Omelets made with extra egg whites or simply hard-boiled egg whites
* Canadian bacon - beware of the sodium content
* Edamame
* In the thread linked to above, I got the idea from knitgirl for a ground turkey saute with a bunch of Asian seasonings. I'm make a batch then put it over brown rice or roasted veggies.
* Homemade meat balls or meatloaf
* Tuna or salmon salad
* Sashimi!

Lately I've been on a green smoothie kick. There are a zillion recipes & you can Google for ideas, but mine is generally a blend of almond milk, vanilla protein powder, almond butter, flax seed, green smoothie powder from Trader Joe's, blueberries, bananas & spinach.

If you want a pilaf, go for oats or quinoa instead of rice or couscous.
Note: Mushrooms are not as protein laden as they taste.

Quinoa, the perfect protein.

I also eat lots of cottage cheese to bulk up my protein intake.

Good luck,
Ellen

Not exactly a dish, but you could toss some almonds onto a salad or some walnuts in some oatmeal to boost your protein.
I was going to suggest Greek yogurt, but it looks like that won't work for you. I like to grill a few extra chicken breasts and have them on hand to add to salads etc. Then I have protein ready to add to a quick lunch or breakfast.

A nice juicy cheeseburger. Seriously. But also lean meat, fish, nuts, cheese, tofu, eggs, and dairy products. You can also make smoothies with protein powder you can get at Whole foods or other places and add skimmilk, ice, half a banana and berries and whiz in your blender.

Do not forget peanut or other nut butters as well. I like to spread a little peanut butter on an apple wedge as a snack. Also you can make ants on a log with celery, pnut butter and raisins. String cheese is good for a snack as well as those cheese sticks you can buy.

Get the Kirkwood canned tuna and canned salmon and make stuff, e.g. salade nicoise, salmon cakes, etc. That is potent protein stuff!

Geo

Hi- If you are going the vegetarian route such as tofu or beans, you have to make sure that you combine it with rice or a diary produce to make it a complete protein. Hope this helps, Nancy

janeyb wrote:Not exactly a dish, but you could toss some almonds onto a salad or some walnuts in some oatmeal to boost your protein.
I was going to suggest Greek yogurt, but it looks like that won't work for you. I like to grill a few extra chicken breasts and have them on hand to add to salads etc. Then I have protein ready to add to a quick lunch or breakfast.

I poach chicken breasts, too, chop them up and then throw the meat into dishes. Even if you're just adding it to chicken soup & things like that, it gives it a protein boost.

Part of the challenge I have is finding protein-dense foods. I love almonds, for example, but 100 calories worth of almonds only have 3 or 4 grams of protein. In comparison, 100 calories worth of lean turkey breast has more than 20 grams of protein. Turkey breast is great, but isn't not something that can easily be eaten on the go like almonds.

All the suggestions are excellent, but if you really need to boost protein, nothing beats eggs.

In the world of food, when it comes to judging and classifying substances as complete and assimilable, the standard is the egg. It possesses all the amino acids needed for growth and is rated as having the highest biological value of all common foods (96 on a scale of 100). A hen’s egg also supplies all the essential vitamins except vitamin C, and most of the essential minerals in sufficient amounts to affect metabolism. Consume two eggs, and you have met half of your daily requirement for proteins and vitamins.

And don't skip the yolks. They are the best part, as far as health benefits go -- including high in choline for brain function, high in lecithin for lowering cholesterol.

And, as Auguste Escoffier wrote, “Of all the products put to use by the art of cookery, not one is so fruitful of variety, so universally liked, and so complete in itself as the egg.” So you don't have to get bored.

chgoeditor wrote:Part of the challenge I have is finding protein-dense foods. I love almonds, for example, but 100 calories worth of almonds only have 3 or 4 grams of protein. In comparison, 100 calories worth of lean turkey breast has more than 20 grams of protein. Turkey breast is great, but isn't not something that can easily be eaten on the go like almonds.

That's why tinned salmon is so useful too - 17 grams of protein for a 3 ounce serving for about 120 calories, plus a lot of omega-3s.

Cynthia wrote:All the suggestions are excellent, but if you really need to boost protein, nothing beats eggs.

In the world of food, when it comes to judging and classifying substances as complete and assimilable, the standard is the egg. It possesses all the amino acids needed for growth and is rated as having the highest biological value of all common foods (96 on a scale of 100). A hen's egg also supplies all the essential vitamins except vitamin C, and most of the essential minerals in sufficient amounts to affect metabolism. Consume two eggs, and you have met half of your daily requirement for proteins and vitamins.

And don't skip the yolks. They are the best part, as far as health benefits go -- including high in choline for brain function, high in lecithin for lowering cholesterol.

And, as Auguste Escoffier wrote, "Of all the products put to use by the art of cookery, not one is so fruitful of variety, so universally liked, and so complete in itself as the egg." So you don't have to get bored.

Well, a 2oz egg (a large egg) has about 6g of protein. For comparison, 2oz of boneless skinless chicken breast will give you nearly three times that (17.5g). The chicken has 6.6 calories per gram of protein, an egg has 11.9.

Yeah, it's a nutritious food (although the yolk is low in protein and high in cholesterol), but if you're looking to load up on protein dense foods, it's not the best choice.

gleam wrote:

Cynthia wrote:All the suggestions are excellent, but if you really need to boost protein, nothing beats eggs.

In the world of food, when it comes to judging and classifying substances as complete and assimilable, the standard is the egg. It possesses all the amino acids needed for growth and is rated as having the highest biological value of all common foods (96 on a scale of 100). A hen's egg also supplies all the essential vitamins except vitamin C, and most of the essential minerals in sufficient amounts to affect metabolism. Consume two eggs, and you have met half of your daily requirement for proteins and vitamins.

And don't skip the yolks. They are the best part, as far as health benefits go -- including high in choline for brain function, high in lecithin for lowering cholesterol.

And, as Auguste Escoffier wrote, "Of all the products put to use by the art of cookery, not one is so fruitful of variety, so universally liked, and so complete in itself as the egg." So you don't have to get bored.

Well, a 2oz egg (a large egg) has about 6g of protein. For comparison, 2oz of boneless skinless chicken breast will give you nearly three times that (17.5g). The chicken has 6.6 calories per gram of protein, an egg has 11.9.

Yeah, it's a nutritious food (although the yolk is low in protein and high in cholesterol), but if you're looking to load up on protein dense foods, it's not the best choice.

My suggestion is protein shakes. Not the most fun, but definitely the easiest way to add a ton of extra protein to your diet.

True -- but the issue is not just the amount of protein but also how easily assimilated it is, which is where the egg shines. As for the cholesterol in the yolk, it's offset by the lecithin, and most authorities now acknowledge that eating eggs can help lower your cholesterol -- especially if you eat eggs from free-range or vegetarian-fed chickens (which are surprisingly high in Omega 3 fatty acids -- so another benefit).

That said, a protein shake can be an excellent, easy way of boosting protein. Drinking a milkshake is always a relatively painless, and often quite pleasant, way to boost nutrition. But look for a good one at Whole Foods, because the quality of the protein matters.

Wow...thanks everyone! What I'm supposed to go for is about 30 grams of protein (the most you can absorb each time you eat) 2-3/day. (Note: my needs are not typical, I mal-absorb nutrients). To complicate matters my stomach space is limited.

Grains, pasta, and rice quickly fill me up, so if I go that route those products need to be amped up in protein. I don’t need to worry too much about fat, cholesterol, and calories in general (because I mal-absorb)…odd aren’t I?

Chgoeditor, I am particularly intrigued by your green smoothie and ground turkey Asian sauté. These sources of protein sound right for me.

Tora and Cynthia, I’ve got several protein powders ordered! I’m wondering if it is possible to put some of these powders into a recipe to amp up the protein…and still taste good.

Athena & Geo, I didn’t know salmon had more protein than chicken. I’m learning!

Cheese burgers (NOT American cheese….old joke) and steaks…definitely! Any other ideas would be gratefully accepted!
\
FYI, if you ever find yourself dragging around for long periods of time, and then start to get unexplained ankle swelling, this could mean a protein deficiency.

razbry wrote:Turns out I’m protein deficient.

I'm curious.

How'd you determine you don't eat enough protein?
What does a normal day's worth of meals look like?

razbry wrote:Chgoeditor, I am particularly intrigued by your green smoothie and ground turkey Asian sauté. These sources of protein sound right for me.

If you have a small stomach, then the green smoothie may not be ideal for you because--at least the way I make it--it's not as protein dense as other foods. But you can play around.

I make it as follows:
1 cup unsweetened almond milk (I use Trader Joe's or Silk)
~16 grams of Whole Foods 365 Quick-Dissolve Soy Protein
~5 grams of ground flax seed
~5 grams of Trader Joe's green smoothie powder
~5 grams of almond butter (I use Trader Joe's)
~50 grams of banana (frozen, sliced, equivalent to about 1/2 a banana)
~80 grams of frozen blueberries
~70 grams of spinach
Water &/or ice as necessary

Nutritional breakdown:
Calories: 295
Fat: 10 grams (30% of calories)
Carbs: 33 grams (45% of calories)
Protein: 18 grams (25% of calories)
Fiber: 7 grams

BTW, if your're playing around with protein powder, I'd strongly recommend the WF 365 Quick Dissolve Soy Protein. I find that it has a lot less of that artificial vanilla taste you encounter with whey protein.

Naturally, my first thought is dessert.

Black Bean Brownies (scroll down to Fudge Brownie Makeover): http://highschool.gardencity.k12.ny.us/ ... TIONCB.pdf

Tofu Chocolate Mousse: http://www.marthastewart.com/314844/tof ... ate-mousse

that last one is especially delicious.

Pie Lady: ohhhhhhh....desert protein! Thank you....Thank you....Thank you!

chgoeditor: That smoothie looks really healthy and great. I'll have to play around with it to bring down the volume. Thanks!

kenji: I don't mind talking about ME! I had a duodenal switch with biliopancreatic bypass 10 years ago for weight loss. Worked great, never a chance of re-gain, lost 140 lbs. Downside is the malabsorbsion issue (which I knew about). I'd do it again in a heartbeat.

My problem began with my insurance company that insisted on changing a 2nd generation med to a 1st genereation med. I had to suffer (couldn't keep food down) for about a month, and swelled up enough that on my MDs advice, the insurance decided to cover the 2nd generation med. (Guess they thought they would save money in the end). The protein deficiency was the MD's call. It made sense to me. So I'm back on track with my meds, getting in all my nutrients, and building up my protein (the swelling has departed). I think I eat just like everyone else, except way smaller portions and lots more meals per day. Buffets make me sad, but other than that, I can pretty much eat all day if I want to. I only get into problems when I try to eat well done (dry) meat, eat too fast (thus going over my stomach limit), eat foods that I know are going to cause problems (sometimes it's worth it). If anyone else has any questions I'd be glad to answer them.

Thanks again everyone!

razbry wrote:Pie Lady: ohhhhhhh....desert protein! Thank you....Thank you....Thank you!

chgoeditor: That smoothie looks really healthy and great. I'll have to play around with it to bring down the volume. Thanks!

You bet!

I don't buy some of the stuff that's in that smoothie, but I wonder if you can make the whole batch, then freeze individual portions?

razbry wrote:kenji: I don't mind talking about ME! I had a duodenal switch with biliopancreatic bypass 10 years ago for weight loss.

Ahhhh. I see which means you need to try and get 90grams of protein per day compared to 60 grams of a "normal diet".

Do you have to eat your protein foods first, then work in carbs later in the day?

Another thing I thought of is General Nutrition Center and the Vitamin Shoppe both sell loads of different shakes and bars for body builders and dieters.

A quick Internet search turned up Pure Protein Shake from the Vitamin Shoppe -- 35 grams of protein per serving. But this is just one option among many.

I've read enough to know you're not alone. You might want to ask your doctor if taking an enzyme supplement would help improve absorption of protein.

A lot of protein supplements are whey based. I wonder if that is a problem for someone with dairy issues.

Pie Lady wrote:I don't buy some of the stuff that's in that smoothie, but I wonder if you can make the whole batch, then freeze individual portions?

You probably could, though you'd have to add some liquid back unless you wanted to eat it at the soft-serve ice cream consistency.

I slice up the bananas then freeze them, and I use frozen blueberries. Apparently some people make it with frozen spinach, too, but I find that I go through fresh spinach quickly enough that it never goes bad.

Almond milk is probably the only item that might spoil, but if you're drinking one of these every morning you'd go through more than a container each week. Other items are shelf stable (protein powder, TJ's green powder) or have a very long lifespan if kept in the fridge (almond butter, flax seed).

If you google green smoothie recipes, you'll see that a lot of people swear by them & everyone uses a different recipe. Some have no protein powder, others use apple juice, some have a ton of different fruits in them...it's all over the place.

Another suggestion that might not work for razbry, but that others might enjoy: Blend Greek yogurt with frozen pineapple and a little splenda. It tastes like that Dole Pineapple Whip that they sell at some amusement parks. Great healthy, low cal summer treat that's packed with protein.

rickster wrote:A lot of protein supplements are whey based. I wonder if that is a problem for someone with dairy issues.

Many are, but some use spirulina, soy, or other sources. (Spiru-tein is a brand carried by Whole Foods that is spirulina based.)

So as with all things, read labels. But a match should be possible.

Just looked up whey protein and lactose intolerance (if that's the issue), and a website for people who are lactose intolerant said:
"Whey protein ‘isolate' also contains very little, if any, lactose, which is excellent news for those who are lactose intolerant." It notes that whey protein 'concentrate' is where the lactose if sound. So depending on the sensitivity, a whey protein isolate may not be as much of a problem -- but that's only if the issue is lactose intolerance, and not some other dairy issue.

I'm assuming the OP already knows about it, but here's a pretty active vBulletin forum specifically about duodenal switch support:

http://duodenalswitch.com/forum/

Recipes:

http://duodenalswitch.com/forum/forumdi ... 5c8e91&f=8

Daily Food Reports:

http://duodenalswitch.com/forum/forumdisplay.php?f=27

Kenji: The basic plan is to always get your protein in first, and take all your supplements. Everything else is a bonus. The problem is that this is so damn easy to forget.

Freezing protein shakes does have some issues. Some protein potency will be lost, and if not frozen immediately, the shake will tend to support the growth of bacteria.

I've found a good source of protein info. at this site: http://www.vitalady.com/protein.htm

Kenji: I know the http://duodenalswitch.com/forum/ website well. I have spent many hours there. It has lost a lot of posters over the past several years, however, the threads are filled with advice that is still relevant. I went back and re-read a lot of them this afternoon. It was a good refresher for me!

I might end up doing "shots" of protein (the kind you drink) just to get it in and over with (they are not known for their great taste0. Protein shakes and bars, for the most part, also offend my sense of taste! I was looking for foods that would taste good, pack a protein punch, yet without much quantity involved. A nice steak or burger is great, but at most, I can only eat about 3 oz of it at a meal.

Anyway, thanks again everyone!

@razbry, check this out, a website my dietician referred me to for their database (pay no attention to any of their advertising or what they might be hawking):

http://www.calorieking.com/foods/

go to the bottom of the page in the center (no link to see all in the heading) look for "Eggs, Meats, Poultry, Seafoods"

Interesting to be able to quickly and easily compare protein sources.

my first quick search was for:

smoked eel: 26.7g/4oz
squid: 17.6g/4oz

somehow I always thought squid had more protein than eel.