Under-rated protein-rich foods

[elle simple]

Obviously foods derived from animal sources are THE protein punch, but given the other things they pack (cholesterol, fat, disease) it's not a horrible idea to consider eating meatless more often. And of course, there are all kinds of benefits to eating less meat and more grains and vegetables...

So let's hear it for the under-rated protein sources!

- nuts (almonds, Brazil nuts, cashews, hazel nuts, peanuts, pine nuts)
- seeds (flax, pumpkin, sesame, sunflower seeds)
- legumes/pulses (eg. peas, beans, lentils)
- grains/cereals (eg. wheat, pasta, barley, rye, oats, millet, maize, sweetcorn, rice)
- soy products (eg. tofu, tempeh, tvp, soya milks)
- dairy foods (eg. milk, cheese, yoghurt)
- eggs


in comparison....

Ostrich 10g/oz
Beef 7g/oz
Poultry 7g/oz
Fish 7g/oz
Large Egg 7g/egg
Milk 8g/cup
Cheese (eg. Cheddar) 7g/oz
Tofu ! (http://www.wholehealthmd.com/refshelf/foods_view/1,1523,136,00.html) 13g/4 oz firm tofu / 9g/4 oz soft tofu
Bread 4 g/slice
Cereal 4g/1/2 cup
Vegetables ~2 grams/ 1/2 cup
Soybeans (dry) 10g/oz
Peanuts 7g/oz
Lentils (dry) 6.5g/oz
Red beans 6g/oz
Baked potato 9g/8oz
Cashews 5 g/oz

Did you know that all vegetables have some protein in them? No, not a TON of protein, but you can eat as much as you want!

For 1 cup cooked

Artichokes 5.9g
Brussels sprouts 5.5g
Cauliflower 5.3g
Asparagus 5.3g
Broccoli 4.5g
Beet Greens 3.7g
Beets 2.8g
Sweet corn 4g
Mushroom 3g
Cabbage, green 1.5g
Cabbage, red, raw 0.97g

According to a Harvard site, "Cereal with milk for breakfast, a peanut butter and jelly sandwich for lunch, and a piece of fish with a side of beans for dinner adds up to about 70 grams of protein, plenty for the average adult."


Do you know how much protein are you eating daily and primarily from what sources? (I dont really know how much I eat but I'm going to start keeping track.) Thoughts on eating less meat?

[Big H]

I get 150 grams from shakes, and around 200 grams from whole foods when I'm bulking.

When I cut I drop it to about 75 grams from shakes, and 120 from foods. I use Keto when I cut to drop fat and not weight; this calls for little to no carbs from Sunday to Friday (carb-up on friday evening and saturday), moderate protein, and medium to high fat intake. Keto is the best diet for my cutting, nothing comes close to it when it comes to lowering your bodyfat.

[elle simple]

dag, 350g/day?! zoiks. Is that normal for bodybuilders?

Here's an interesting link, the vegetarian body builder (http://ksteveh.tripod.com/vegetarianbodybuilder.html) - the picture of that 50 y.o. man is :eek:

[khalid a.k.a Genocide]

The ideal protein intake for muscle growth(or maintenance of muscle mass) and general purposes is 1 to 1.5g of protein for every 1lb of body weight. My daily protein intake is about 270g-350g of protein since I weight 250lbs and my goal is to get bigger(more muscle growth). So I do consume large amounts of steak/beef, chicken breast, and fish.

However, I also do consume different types of nuts(almonds, and etc), dried fruits, vegetables(green beans, corn, carrots and etc), dairy foods(milk, egg whites, and cheese), baked potatoes, brown rice, and pasta.

So for my specific fitness goal I MUST include meats(lean beef)/fish/chicken breast/turkey breast plus whey protein(Isolate), and Met-Rex meal replacement. :cool: , thats how I roll.

[IJ_Rizzo]

I get 150 grams from shakes, and around 200 grams from whole foods when I'm bulking.

When I cut I drop it to about 75 grams from shakes, and 120 from foods. I use Keto when I cut to drop fat and not weight; this calls for little to no carbs from Sunday to Friday (carb-up on friday evening and saturday), moderate protein, and medium to high fat intake. Keto is the best diet for my cutting, nothing comes close to it when it comes to lowering your bodyfat.


Ditto. Keto's the best. Bacon and eggs and fat melts off. Lethargy blows though.

Except I probably never exceed 275g of protein in a day. I find that my body really doesn't need more than 1.25g protein per pound to grow or maintain. I wonder what would happen if I bumped it to 1.5g (basically another 3 shakes).

[Big H]

Ditto. Keto's the best. Bacon and eggs and fat melts off. Lethargy blows though.

Except I probably never exceed 275g of protein in a day. I find that my body really doesn't need more than 1.25g protein per pound to grow or maintain. I wonder what would happen if I bumped it to 1.5g (basically another 3 shakes).


While on Keto protein isn't emphasized TOO much. The whole puporse is to change the way your body burns energy; in this case, Keto makes the body burn actual fat instead of carbs for energy. Eating the extra fats serves as energy, and to be honest Fat is better than Carbs for providing energy. It may sound like Atkins, but Keto is for people who actually lift. You refill your glycogen levels in your muscles during your Carb-up without adding fat to fuel your muscles for the weeks workout.

Keto is the funnest diet too. I eat nothing but steaks, eggs, bacon, cheese, milk, all these things that were once considered "bad" foods, and still lose fat. The only tricky part can be your carb-up. The key is to eat ONLY carbs and protein with minimal fat intake. Carbs and Fat just don't mix; this is why america is suffering from this obesity problem.

Carbs+Protein = Good (during carb-up)
Fat+Protein = Good (during the week)
Carbs+Fat = Bad

[IJ_Rizzo]

While on Keto protein isn't emphasized TOO much. The whole puporse is to change the way your body burns energy; in this case, Keto makes the body burn actual fat instead of carbs for energy. Eating the extra fats serves as energy, and to be honest Fat is better than Carbs for providing energy. It may sound like Atkins, but Keto is for people who actually lift. You refill your glycogen levels in your muscles during your Carb-up without adding fat to fuel your muscles for the weeks workout.

Keto is the funnest diet too. I eat nothing but steaks, eggs, bacon, cheese, milk, all these things that were once considered "bad" foods, and still lose fat. The only tricky part can be your carb-up. The key is to eat ONLY carbs and protein with minimal fat intake. Carbs and Fat just don't mix; this is why america is suffering from this obesity problem.

Carbs+Protein = Good (during carb-up)
Fat+Protein = Good (during the week)
Carbs+Fat = Bad


Yep. Love it. It's a guaranteed part of my life every march through may like the sunrise and sunset.

Anyone on a fat-loss plateau should give it a try. Just make sure you carb-up (i basically just eat rolled oats friday night and then more rolled oats and chicken breasts all day on saturday) or you will eventually lose some muscle mass.

[Ariel Sharon]

I will never get into tofu. I've been trying to incorporate that slimy sh*t into my diet for the last 5 years but to no avail. and I got a goats stomach too but that stuff is just uneatable. I dunno


dry curd is the most under-rated food out there. 45 grams of protein per cup and only 2 grams of carbs and fat. throw a little pineapple and sliced bananas in there and you got Jesus in a bowl. my favorite breakfast

[BUCKFIFTEE]

Ostrich 10g/oz :ohmy:

[khalid a.k.a Genocide]

Mods this thread should be one of the upped threads. Do us this favor, fitness forum mod.

by the way whos the fitness forum mod? shouldn't we have more than one mod. And I think the fitness forum moderator should have a sound knowledge on nutrition, fitness/calisthenic, and weightlifting. This is just my opinion. :cool:

[elle simple]

I will never get into tofu. I've been trying to incorporate that slimy sh*t into my diet for the last 5 years but to no avail. and I got a goats stomach too but that stuff is just uneatable. I dunno

hard for me to relate to that, I LOVE tofu, I can eat it raw, stir-fried, in soup, deep fried (mmm), anything :drool:


dry curd is the most under-rated food out there. 45 grams of protein per cup and only 2 grams of carbs and fat. throw a little pineapple and sliced bananas in there and you got Jesus in a bowl. my favorite breakfast

dry curd? :huh: never heard of it?! what is it, where do you buy it, and what does it taste like?

[elle simple]

Mods this thread should be one of the upped threads. Do us this favor, fitness forum mod.

by the way whos the fitness forum mod? shouldn't we have more than one mod. And I think the fitness forum moderator should have a sound knowledge on nutrition, fitness/calisthenic, and weightlifting. This is just my opinion. :cool:


oh-oh, sounds like someone is throwing their hat into the ring! Sis does a good job I think, but one F and one M wouldnt be a bad combo, either, and you seem like a top candidate :cool: I just worry that the big guys with all the muskles will shoulder the ladies out of here....

this thread for example, didnt quite go like I expected... ya'll got me thinking I've got a protein deficiency, I'm studying labels harder than ever lol

[IJ_Rizzo]

Keto starts this monday (day after my bday). Done a couple mini cuts to get used to things and now it's time to get cut the fvck up once again. Starting earlier than usual this year b/c I'll probably bulk for 4 weeks after doing this for 6 weeks and then jump back on this the end of april into june.

bacon + eggs + ground beef + butter + fresh romano cheese = abs

only thing that sucks is i will be starving 24/7. the food is too calorie dense. doesnt take much to hit my cutting calories. probably will have to pop an appetite suppressant or six.

[Big H]

Keto starts this monday (day after my bday). Done a couple mini cuts to get used to things and now it's time to get cut the fvck up once again. Starting earlier than usual this year b/c I'll probably bulk for 4 weeks after doing this for 6 weeks and then jump back on this the end of april into june.

bacon + eggs + ground beef + butter + fresh romano cheese = abs

only thing that sucks is i will be starving 24/7. the food is too calorie dense. doesnt take much to hit my cutting calories. probably will have to pop an appetite suppressant or six.

Eat more Veggies. Veggies are a life saver on Keto diets; their filling but the carbs (fiber) don't count towards your carb intake. I eat mainly Broccoli and Spinach while on Keto and I never feel hungry. Also make sure your drinking 1 gallon+ of water everyday.

Good luck on the best diet in the world.

[IJ_Rizzo]

Eat more Veggies. Veggies are a life saver on Keto diets; their filling but the carbs (fiber) don't count towards your carb intake. I eat mainly Broccoli and Spinach while on Keto and I never feel hungry. Also make sure your drinking 1 gallon+ of water everyday.

Good luck on the best diet in the world.

Thanks. And spinach is one of my favorite foods in the whole world. I eat it several times a week no matter what. Will add other veggies in there as well.

oats, grilled chicken salads & fiber one w/ skim milk on saturday carb-ups.

[khalid a.k.a Genocide]

oh-oh, sounds like someone is throwing their hat into the ring! Sis does a good job I think, but one F and one M wouldnt be a bad combo, either, and you seem like a top candidate :cool: I just worry that the big guys with all the muskles will shoulder the ladies out of here....

this thread for example, didnt quite go like I expected... ya'll got me thinking I've got a protein deficiency, I'm studying labels harder than ever lol

:huh: , I didn't mean to flame the mods, by no means. I also think they do a pretty good job overall. It was just a suggestion, maybe I worded it wrong. Oh well.

LOL the big guys are not going to scare any ladies away, come on now. :) We welcome all people of all sizes and shapes here. Folks should not be afraid to come in here and learn something about nutrition/fitness/weightlifting, we actually might learn something from them as well. You never know.

[Ariel Sharon]

dry curd? :huh: never heard of it?! what is it, where do you buy it, and what does it taste like?

it's cottage cheese and tastes like....................(wait for it)........................................ COTTAGE CHEESE!! but without butterfat so you get just protein. it may be hard to swallow on its on but with a little piece of fruit its not a problem.

[elle simple]

it's cottage cheese and tastes like....................(wait for it)........................................ COTTAGE CHEESE!! but without butterfat so you get just protein. it may be hard to swallow on its on but with a little piece of fruit its not a problem.

I am on a total cottage cheese kick right now, 1/2 cup of the lowfat stuff has 14g of protein; I been craving it ever since I found the organic version at the health food store, and I like it best with apple, carrot or olives.

So dry curd should be next to the cottage cheese in the dairy case? or would it be on a shelf somewhere? bulk foods?

[Erica Johnson]

Pistachios. A handful of those satisfies my hunger.

[IJ_Rizzo]

Ketoooooooooooooooooooooooooooooooooooooooo!!!!


tuna melt wrapped in romaine lettuce for dinner. 3 eggs fried in butter and sprinkled with romano cheese for breakfast.

and i get more cut everyday lol.

[Big H]

Ketoooooooooooooooooooooooooooooooooooooooo!!!!


tuna melt wrapped in romaine lettuce for dinner. 3 eggs fried in butter and sprinkled with romano cheese for breakfast.

and i get more cut everyday lol.

Yes sir.

My favorite is a nice medium-rare NY Strip with melted cheddar cheese over it served with steamed veggies... damn! Steak is great on Keto.

[WHAT_THE_FEEZY!!]

Ketoooooooooooooooooooooooooooooooooooooooo!!!!


tuna melt wrapped in romaine lettuce for dinner. 3 eggs fried in butter and sprinkled with romano cheese for breakfast.

and i get more cut everyday lol.

What exactly is Keto?

[Big H]

What exactly is Keto?

Simply the best diet in the world lol. It's essentially a high fat, moderate protein, low carb (very low carb) diet that has been helping people lose actual body fat when they hit a plateau on normal diets. I must stress that it's primarily used for lowering bodyfat percentages in short time and doesn't focus a whole lot on weight (pounds) loss, and its ONLY for people who weight train and athletes. Another key factor is that you are on a calorie deficit; eating less calories while on Keto.

Basically from Sunday to Friday afternoon you consume foods that have little to no carbs, moderate-high fat content, and moderate protein. Examples include steak, pork, eggs, dairy products (hmmm... cheese), etc. The goal is to deplete the Glycogen levels in your body (carb storage) through dieting and lifting, to the point where your body kicks into Ketosis which pretty much tells your body to burn fat as its primary energy source instead of carbs. You can buy Keto Stix at drug stores to test if your Ketosis or not; these test to see if your releasing Ketones.

Since your gonna be working out this depletion comes rapidly and the fat burning state is induced quickly. Now the part that makes Keto unique is the Carb-up. You recall I mentioned from "Sunday to Friday afternoon", well from Friday evening until Saturday night you MUST carb up (eat carbs). This is the best part of the diet because you can replinish your Glycogen levels to fuel your workouts for the upcoming week while re-establishing your metabolism to a healthy state. The key to carbing up is to watch your combinations. For example, eat carbs and protein ONLY during the carb up. You want to keep fat intake as low as possible during the carb up to prevent the fat being stored with the carbs you are taking in. Foods like oats, whole wheat bread, whole wheat pasta, brown rice, etc. are staples in most Keto diets.

This is just a rough overview of Keto, I can get more in-depth if you'd like because I know it seems confusing at first. These are in a way "unorthodox" approaches to fat loss.

[WHAT_THE_FEEZY!!]

Simply the best diet in the world lol. It's essentially a high fat, moderate protein, low carb (very low carb) diet that has been helping people lose actual body fat when they hit a plateau on normal diets. I must stress that it's primarily used for lowering bodyfat percentages in short time and doesn't focus a whole lot on weight (pounds) loss, and its ONLY for people who weight train and athletes. Another key factor is that you are on a calorie deficit; eating less calories while on Keto.

Basically from Sunday to Friday afternoon you consume foods that have little to no carbs, moderate-high fat content, and moderate protein. Examples include steak, pork, eggs, dairy products (hmmm... cheese), etc. The goal is to deplete the Glycogen levels in your body (carb storage) through dieting and lifting, to the point where your body kicks into Ketosis which pretty much tells your body to burn fat as its primary energy source instead of carbs. You can buy Keto Stix at drug stores to test if your Ketosis or not; these test to see if your releasing Ketones.

Since your gonna be working out this depletion comes rapidly and the fat burning state is induced quickly. Now the part that makes Keto unique is the Carb-up. You recall I mentioned from "Sunday to Friday afternoon", well from Friday evening until Saturday night you MUST carb up (eat carbs). This is the best part of the diet because you can replinish your Glycogen levels to fuel your workouts for the upcoming week while re-establishing your metabolism to a healthy state. The key to carbing up is to watch your combinations. For example, eat carbs and protein ONLY during the carb up. You want to keep fat intake as low as possible during the carb up to prevent the fat being stored with the carbs you are taking in. Foods like oats, whole wheat bread, whole wheat pasta, brown rice, etc. are staples in most Keto diets.

This is just a rough overview of Keto, I can get more in-depth if you'd like because I know it seems confusing at first. These are in a way "unorthodox" approaches to fat loss.

I sure would like more info although I have been told that when your body is ketosis it burns muscle as well as fat. Is it possible that I was misinformed?

[IJ_Rizzo]

I sure would like more info although I have been told that when your body is ketosis it burns muscle as well as fat. Is it possible that I was misinformed?

From my own personal experience it burns nothing but fat as long as you carb up one day at the end of the week and stay consistent with your lifting/training.

seriously, ive been on it 10 days and i weigh 6 pounds less (obviously not all fat... i have little to no glycogen stored at the moment) than when I started.

i was gonna be conservative with it, but i've decided there is no reason to stop soon. i have enough muscle mass to just cut for the next 7 - 10 weeks straight. by then i'll be under 10% and get to eat sh!t listed above the entire time. it's the most ridiculous diet ever.

saturated fat is also key in healthy testosterone levels (you still have to eat it in moderation), and i swear I get hornier whenever Im on keto. I'm like a 14 year old boy right now.

[Big H]

Yea you can't overlook the carb-up and training part. Another factor that is suggested to people on the diet is to do a full-body depletion workout on Friday to truly empty your Glycogen stores. I usually did Shoulders, Abs, and Legs on Fridays while on Keto to get a good depletion and pig out like a motherf*cker that evening.

I'll lay it all out for you later after I finish my paper. You'll find how fun this diet is even though you'll be on a calorie deficit. You will also realize that Fat is a far better energy source for your body than carbs.

[((ReFleX))]

how does this diet look like to yall?...

5 eggs, 2 pieces of toast
bowl of ravioli
one piece of steak
12 fishsticks
1 can of tuna
variation of fruits(banana, grapes, lemons)


that's usually what i eat in a day..in that order too. fishticks got a lot of protein..12 fishsticks got about 25 grams of protein...and their not very filling either. i only weigh about 160, but i'm 5'7 and my body fat is around 12%..i'm really tryin to cut that $hit down. i wanna get my weight up around 170, but i want my body fat to be as low as possible..maybe 7-8%?...how low can you possibly go..4%?

but how does that diet look to yall..this is for somebody tryin to gain muscle though..not get skinny. just let me know if there's sometthing i should add, or somethin i could get rid of. peace

[Erica Johnson]

Ketoooooooooooooooooooooooooooooooooooooooo!!!!


tuna melt wrapped in romaine lettuce for dinner. 3 eggs fried in butter and sprinkled with romano cheese for breakfast.

and i get more cut everyday lol.
Good lord, how do you get CUT off of that? You are getting a lot of aerobic or something, 'cause that stuff normally makes men bulky.

Reflex, I think your diet sounds very processed. Which means that there may be things hidden that may hurt your fitness. Since you are looking to get muscle though (as I read further), should be OK, but I don't like eating stuff that is canned or processed heavily like those things regardless of whether they meet my goals. That's just me though. I know they are cheap and all (some), but I am sure if you switched to "real" fish, you would get full more, maybe some frozen whitings and then bake them up?

[((ReFleX))]

Good lord, how do you get CUT off of that? You are getting a lot of aerobic or something, 'cause that stuff normally makes men bulky.

Reflex, I think your diet sounds very processed. Which means that there may be things hidden that may hurt your fitness. Since you are looking to get muscle though (as I read further), should be OK, but I don't like eating stuff that is canned or processed heavily like those things regardless of whether they meet my goals. That's just me though. I know they are cheap and all (some), but I am sure if you switched to "real" fish, you would get full more, maybe some frozen whitings and then bake them up?
thanks for the input..it's much appreciated.

[IJ_Rizzo]

Good lord, how do you get CUT off of that? You are getting a lot of aerobic or something, 'cause that stuff normally makes men bulky.



short and simple, by completely cutting off all carbs and eating a high fat, moderate protein diet, my body is forced to use its fat stores for energy throughout the day. and I'm down 12 scale pounds since feb 13th.

[Seven One Three]

Buffalo is the best meat.

I buy ground buffalo, and make patties.

per patty:
160 Cal
33G Protein
3G Fat

almost 40% more protein than beef or chicken, and considerably less fat.

[AnotherGirl]

Buffalo is the best meat.

I buy ground buffalo, and make patties.

per patty:
160 Cal
33G Protein
3G Fat

almost 40% more protein than beef or chicken, and considerably less fat.
yep.... add Ostrich meat to the list of meats healthier than beef as well...