High Protien Snacks and Meals

  • Posted by a hidden member.
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    Oct 21, 2007 8:08 PM GMT
    I know you're supposed to have 5-6 smaller meals throughout the day. I'm trying to increase my muscle mass and looking for good sources of protien, besides just protien shakes.

    What suggestions or innovative ideas do you all have for getting more protien through meals and snacks? I'm hoping to have a variety so I'm not eating the same thing every day.

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    Oct 21, 2007 9:03 PM GMT
    tuna salad. For example, a can of tuna jazzed up with some finely diced red onion, peperocinis, garlic, and maybe a tablespoon of mayo or salad dressing.

  • iHavok

    Posts: 1477

    Oct 22, 2007 1:23 AM GMT
    isn't meat a great source of protein?

    what about jerky?
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    Oct 22, 2007 1:29 AM GMT
    Yes, meat is a good source of protein, mostly because it has branch chain amino acids that are not present in foods that contain protein, but variety is the spice of life.

    The list is long for other non-meat protein sources: egg white, beans (kidney, garbanzo...), tofu (don't knock it till you try it), nuts, avocados, cheese, yogurt, milk, cottage cheese (great with pineapple), peanut butter (my personal favorite).

    The difference, at least not the main one, is that some of the other protein sources will also have non-saturated and saturated fats. As long as you go easy on them and enjoy them in moderation you'll be fine.

    mindgarden: best tuna salad ever is tuna, diced onions, diced tomatoes, diced pickles, coleslaw-style chopped lettuce, and lime juice. Mix it all together, chill for an hour, and damn good.

    briarhawk: Meat is an excellent source of protein since it has a higher percentage of protein than other foods and has specific branch chain amino acids not found in any other foods. The drawback is that it takes more energy to digest, and for some people it can be heavy and cause some discomfort, making them feel extremely full. Flipside is that non-meat protein is easier on the digestive system, but doesn't have those particular amino acids.
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    Oct 22, 2007 1:30 AM GMT
    Good snack proteins:

    - Two hard-boiled eggs, or one without the yolk if you prefer.

    - Nuts of various types: almonds, walnuts, pistachios, etc.

    - Peanut butter. I like a product called Naturally More that includes some egg whites, wheat germ, and flaxseed that you don't taste.

    - Half-portions of chicken breasts or salmon filets, combined with some carbs to maximize the body's uptake.

    These aren't very innovative, but they are good sources of protein (and other macronutrients) that provide some opportunity for variety and aren't tough to keep at hand.

    The key is balance. The most common error is to go hog-wild on protein while ignoring everything else. There are definitely diminishing marginal returns to protein after 1 gram per gram of bodyweight, and essentially none as even an elite bodybuilder approaches 2 grams per gram of bodyweight.
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    Oct 22, 2007 3:17 AM GMT
    Boarder, I hope you meant 1 g per Kg.

    Chic, do you mean cabbage (ala slaw)? sounds good though

    Last week I tried a 50:50 mix of tuna & pineapple (mostly due to a costco impulse purchase of excess pineapple) Not too bad.

    costco has 3 lb bags of tasty almonds for a decabuck

    Also, nobody has mentioned bugs as a source of quick protein. Impress your friends by flipping over a log and popping a few juicy grubs! You might want to carry a small bottle of tabasco sauce for that. Cyclists get their share just by open-mouth breathing.
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    Oct 22, 2007 5:08 AM GMT
    Haha. Yes, Kg. Thanks mindgarden.
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    Oct 23, 2007 12:24 PM GMT
    Thanks for the responses so far. The tuna salad was a great idea, I have made that before, but forgotten about it. I'll eat the white from hard boiled eggs too. I like chicken and such, but it just gets old after a while.

    Let me know if you have any other ideas.
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    Oct 23, 2007 1:13 PM GMT
    I've worked out a protein/cereal bar that is a good snack:

    3 cups kashi Go Lean cereal (or your favorite high fiber cereal)

    150g steel-cut oats (McCann's is a common brand, but you might be able to find them in bulk at Whole Foods)

    4 scoops of whey protein (the one I use is 24g protein/scoop)

    4 oz dried cranberries (or dates, raisins, etc...)

    1/2 cup pasteurized egg whites, beat to about 3x volume, no peaks

    low fat buttermilk, as needed

    preheat the oven to 350F, spray a 9x13 baking dish with a cooking spray like PAM.

    combine the dry ingredients in a bowl, then add the the egg whites (hint:it's easiest to mix with your hands, just spray your hands with cooking spary first). If the mixture looks too dry, like the protein powder isn't dissolving, add the buttermilk a little at a time. The batter should stick together, but not be too loose.

    bake for 20 minutes at 350, cool, then cut into pieces. i usually cut them into 16 pieces, but you could make them larger or smaller.

    i don't use any sugar since the protein powder usually contains some sort of sweetener, but you can always add some sugar if you want. Othe variations is to add to add some cocoa powder, cinnamon, etc. Add nuts if you want, I'm just allergic to them which is why I created this recipe.


  • DiverScience

    Posts: 1426

    Oct 23, 2007 1:17 PM GMT
    Spices and varied veggies work wonders.

    Instead of just a chicken breast, cook up some zuccini, green beans, peas, and mushrooms with it. Or some sweet potato, pineapple, and raisins. Or cabbage, shrooms, onions. Season appropriately.

    Do this in the same tablespoon or so of olive oil you'd use for the chicken anyway, no added fat, lots of added vitamins, and a good way to vary your chicken (or insert whatever else you want).

    Also look into ground turkey/chicken for making of patties, chili, etc.