The 10 Spot: Alternative Proteins

Okay, so you’ve consumed as much chicken or turkey as you can but you’re still short of your daily protein goal. For some people it’s the equivalent of their body weight for others it’s 1.5 times their body weight.  Some people even aim for 2 or 3 times their weight. Whatever it is, you need some alternative protein sources other than meat alone. Here’s the top 10 sources of protein minus meat:

1. Whey Protein / Meal Replacement shakes - These are the quickest, most convenient ways to get your extra protein. An average scoop of whey is 20 grams and an average MRP has about 35 grams.  Make sure you choose one with a low fat and sugar content.

2. Cottage cheese - It’s very high in whey protein — which makes it a great post-workout snack. It can be very plain so spice it up a bit by mixing in some pieces of your favorite fresh fruit.

3. Mixed nuts - They are packed with good mono and poly unsaturated fats and protein to boot. Grab a handful before and/or after a workout. Or just have some as a snack in between meals.

4. Protein bars - Another convenient way to get your protein. However, not all protein bars are created equal. Do some experimenting and find one you can stand (and one that doesn’t have high fructose corn syrup). Most bars have between 25 - 30 grams of protein.

5. Peanut / Almond butter - Peanut butter and almond butter are great ways to get extra protein. Spread some on whole wheat bread for a great snack or pre-workout energy boost.

6. Edamame - Most people wonder what this is but you’ve probably had some if you’ve eaten an Asian dish. They’re the little green pods with the beans inside. They’re packed with soy protein and taste great. You can buy them frozen at your grocery store.

7. Yogurt - A good source of whey protein — look for ones without the added sugar and mix in some pieces of fresh fruit. Stonyfield Farms is a good brand that also contains the good bacteria for intestinal health.

8. Egg whites - One of the best sources of protein due to the high amino acid content. Liven them up by adding diced veggies to make an omelet.

9.  Lentil beans - These beans contain high amounts of protein but make sure to cook them long enough. Most beans are not easily assimilated within the body so the protein may not get absorbed. Overcook them if necessary and choose the smaller size beans.

10. Milk - A cup of skim milk contains an average of 9 grams of protein. Use it to make your whey shakes or drink it by itself for a post-workout snack.