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SHOAPIE's Photo SHOAPIE Posts: 30,671
8/22/19 8:45 P

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Greek yogurt



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ALUKOWSKY's Photo ALUKOWSKY SparkPoints: (19,348)
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8/22/19 3:32 P

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@POPSECRET: And that's just about what the soups contain: somewhere in the neighborhood of 600-700 mg. Sodium -- which is actually pretty high.

@ NITEMANeD: Oh, I definitely read labels. I try to stay below 2,000 mg daily (and even lower than that if I can due to stubbornly high blood pressure.) I was just stating that what McDougall's considered "lower" is a lot higher than I would like.

The journey of a thousand miles begins with a single step.


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NITEMAN3D's Photo NITEMAN3D Posts: 21,008
8/22/19 1:53 P

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I probably eat a little more than some do in a sitting, as I do it differently, but my typical meal is 1,000 calories or less twice daily. I use Progresso Light (if sodium is below 500 per serving), Campbell's Healthy Request, or Healthy Choice soups as my base, then add three or four ounces of meat as well as "no salt added" veggies and starch to come up with a pretty well rounded and hearty meal for around 500 calories then add sides and dessert to get up to 900 or so. You won't go away hungry after that bowl of soup and I'm under 2300mg sodium most days. Soup can really be bad totaling 1500 to 2500mg per container of the "regular" varieties. As mentioned by a previous poster, the labeling guidelines are pretty liberal, so learn what you're allowed and then read the labels for the actual content rather than buying their "lower" or "reduced" claims as carrying much weight. Good luck!

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Dave A.- South Central PA, USA

"Never argue with stupid people, they will drag you down to their level and then beat you with experience." - Mark Twain


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POPSECRET's Photo POPSECRET SparkPoints: (93,735)
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8/22/19 11:30 A

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This is off topic a little, but in response to the ALUKOWSKY's comment about sodium...

A product can be labeled low sodium if its 140 mg or less per serving.

To be labeled as lower sodium/less sodium, though, it only has to have 25% less than a comparable product (i.e. the original soup). So for example if a black bean soup had 900 mg per serving, the lower sodium version still might have 675 mg.



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ALUKOWSKY's Photo ALUKOWSKY SparkPoints: (19,348)
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8/22/19 9:27 A

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Probably veggie burgers. I alternate between Boca Burgers and Morningstar Farms. Depending on the variety you choose, they typically have 12g or more protein, and usually 4 or 5g of fiber. The BocaBurgers are lower in calories, but they can be a bit "boring."

I also eat fat-free Greek yogurt (Great Value and Light & Fit brands have 12g of protein and only 80 calories) and protein shakes and smoothies (between 26-30g protein and 150-250 calories depending on the brand.)

At lunch, I often eat Dr. McDougall's soups. The split pea and black bean varieties have 12g or more protein and usually about that much fiber for around 200 calories or so.. The trouble is, they're also high in sodium despite calling themselves "LOWER-sodium!" (Makes me wonder what "high" sodium would be!)

The journey of a thousand miles begins with a single step.


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8/22/19 9:18 A

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Legume based pastas! There's all sorts of varieties made out of chickpeas, lentils, black beans, etc. The taste is a little different than traditional, so if you're trying it for the first time you might want to pair it with a more flavorful sauce until you're used to it!




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ZELDA13's Photo ZELDA13 SparkPoints: (93,221)
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8/20/19 2:12 A

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2 cups of cooked spinach will meet your needs. I would use that, add a cup of cooked lentils or quinoa and a cup of black beans. Add any other veggies you like, I would add diced tomatoes at least, and seasonings. I would most likely use turmeric, parsley, cumin and black pepper and go from there. Divide it in two and save 1/2 for another day. This combination will give you about 20g of protein. If you need more you might consider adding egg whites.

Alice

"I have not been placed on this earth to fit your mold or conform to what makes you feel more comfortable with my existence." Michelle Steinke

Life is not measured by the number of breaths we take, but by the moments that take our breath away.


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MICHELLEXXXX SparkPoints: (13,233)
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8/17/19 4:46 A

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Eggs or plain greek yogurt.

Edited by: MICHELLEXXXX at: 8/17/2019 (04:47)
"For God so loved the world that he gave his one and only Son, that whoever exercises faith in him shall not perish but have eternal life." John 3:16


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MISSLORI5's Photo MISSLORI5 Posts: 14,357
8/17/19 12:09 A

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A glass of milk!


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JUSTEATREALFOOD's Photo JUSTEATREALFOOD Posts: 3,026
8/16/19 1:46 P

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13.4 g of protein sounds good until you realize you’d have to eat 10-11 cups of raw spinach to get it.

3 medium beets - 100 calories - 3.8g protein

1/2 head of broccoli - 100 calories - 7.1g protein

2/3 medium head of cauliflower - 100 calories - 8g


My husband eat a vegan diet and gets protein from beans, tempeh, tofu, seitan, nuts, seeds and vegetables.

JERF - Just Eat Real Food

I'm not a doctor or dietitian. I'm just a real whole foods nutrition nerd.

I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free food. And it's changed my life!

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Lowering my A1C and keeping my blood sugar levels steady eating LCHF.


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ENGINEERMOM's Photo ENGINEERMOM Posts: 1,184
8/16/19 11:47 A

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Just something to keep in mind: Vegetable can actually be a pretty significant protein source, by calories, though of course the volume can be an issue if you're looking for something quick!

Per 100 calories:

Beets: 3.8g
Carrots: 2.1g
Beet greens: 9.4
Broccoli: 7.1g
Spinach (cooked): 13.4g
Cauliflower (cooked): 8g
Kale (fresh, chopped): 7.4g
Green beans: 6g

Black beans: 7g
Chickpeas: 4.2g
Kidney beans: 6g

Chia seeds: 5.1g
Flax seeds: 4.5g
Peanuts: 4g
Walnuts: 2.4g

Light string cheese: 12g
Egg: 9.5g
Plain greek yogurt: 16g
Tuna (canned, packed in water): 24g

Take life one day at a time - enjoy today before you worry about tomorrow.


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MLAN613 Posts: 23,081
8/16/19 6:17 A

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I eat a lot of Greek yogurt and cottage cheese. Eggs too.

Meghan in Minneapolis, Minnesota, USA


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PAMBROWN62's Photo PAMBROWN62 Posts: 15,988
8/16/19 5:24 A

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Nuts, cheese, Atkins protein drink

Being positive is a choice. My Mantra: “Every day may not be good, but there is something good in every day." Each morning seek the positive and you will have a good day. Always remember, “Your only competition is YOU.”

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NITEMAN3D's Photo NITEMAN3D Posts: 21,008
8/16/19 2:19 A

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Beans, nuts, cheese.

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Dave A.- South Central PA, USA

"Never argue with stupid people, they will drag you down to their level and then beat you with experience." - Mark Twain


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URBANREDNEK Posts: 10,811
8/15/19 12:57 P

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If dairy is allowed, then plain Greek yogurt and cottage cheese would be my most common choices.

If no dairy, then a mix of seeds and cooked grains: flaxseed, chia seed, teff, sorghum, quinoa, buckwheat, etc. with or without added whole nuts. I don't really follow "servings" - just have enough to suit my appetite and nutrient needs - so generally have somewhere in the vicinity of 250-300 calories of these, along with veggies or fruits.

Obviously, pulses / legumes such as soy, lentils, beans, peas, and peanuts are also great protein sources.

Sir Terry Pratchett: "Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."

"The Inuit Paradox" ( discovermagazine.com/2004/oct/inuit-
paradox
): "...there are no essential foods—only essential nutrients. And humans can get those nutrients from diverse and eye-opening sources. "

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JBRYS-WILSON Posts: 351
8/15/19 12:13 P

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What is your favorite high-protein food (so, more than 10 grams of protein/serving) that doesn't contain meat?



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