solid protein
Moderators: Boss Man, cassiegose
solid protein
it is not always possible for me to have chicken and other meat as a solid protein source so can i have bean/lentils/cheese/milk/eggwhite/fish etc instead as a substitute, please answer me is it essential that one should take chicken breast and meat as a source of solid protein, what are the other vegetarian options for solid protein
Skimmed Milk should be fine, but not being solid don't go overboard.
Low Fat Cheese with something else. It is a very good source of healthy Fats, Protein Carbs and Calcium.
Legumes, and things like Rice could be had. restrict Rice to Brown or small portions of White Rice, as being a high GI Carb source too, the Glycemic Load will be high if you have large portions.
You also would be advised not to make Rice necessarily a protein source daily, owing to the Carb impact too.
Fish yes, but it's not really a vegetarian option, it's a Pesketarian option.
Eggs again okay, but limit Yolks to 1 a day, and eat mostly whites. Yolks do contain Protein, Vits, Minerals, Lutein, etc etc, but having 5g of LDL Cholesterol or 45 cals of bad Cholesterol, is not advantageous in higher doses like say 2-3 Yolks at a time.
You can have Soy sources, but limit them. Soy is fine in some regards but reckoned not to in other regards, so perhaps a little Soy now and again, if you do so.
I would suggest having Protein sources thusly.
Breakfast Egg Whites + 1 Yolk, + Carb source
Snack Low Fat Cheese.
Lunch, Something with a small portion of Beans or Rice
Snack Low Fat Cheese
Dinner Fish source + Carbs
Snack Skimmed milk, or Low Fat Yoghurt.
Note this is just an outline of possible Protein intake. It is not a must, and it doesn't include a breakdown of Carbs and Fats intake, just Protein structuring only.
Low Fat Cheese with something else. It is a very good source of healthy Fats, Protein Carbs and Calcium.
Legumes, and things like Rice could be had. restrict Rice to Brown or small portions of White Rice, as being a high GI Carb source too, the Glycemic Load will be high if you have large portions.
You also would be advised not to make Rice necessarily a protein source daily, owing to the Carb impact too.
Fish yes, but it's not really a vegetarian option, it's a Pesketarian option.
Eggs again okay, but limit Yolks to 1 a day, and eat mostly whites. Yolks do contain Protein, Vits, Minerals, Lutein, etc etc, but having 5g of LDL Cholesterol or 45 cals of bad Cholesterol, is not advantageous in higher doses like say 2-3 Yolks at a time.
You can have Soy sources, but limit them. Soy is fine in some regards but reckoned not to in other regards, so perhaps a little Soy now and again, if you do so.
I would suggest having Protein sources thusly.
Breakfast Egg Whites + 1 Yolk, + Carb source
Snack Low Fat Cheese.
Lunch, Something with a small portion of Beans or Rice
Snack Low Fat Cheese
Dinner Fish source + Carbs
Snack Skimmed milk, or Low Fat Yoghurt.
Note this is just an outline of possible Protein intake. It is not a must, and it doesn't include a breakdown of Carbs and Fats intake, just Protein structuring only.
thanx a lot both bossman and swanso for the reply, it is very helpful for me Boss Man wrote:Skimmed Milk should be fine, but not being solid don't go overboard.
Low Fat Cheese with something else. It is a very good source of healthy Fats, Protein Carbs and Calcium.
Legumes, and things like Rice could be had. restrict Rice to Brown or small portions of White Rice, as being a high GI Carb source too, the Glycemic Load will be high if you have large portions.
You also would be advised not to make Rice necessarily a protein source daily, owing to the Carb impact too.
Fish yes, but it's not really a vegetarian option, it's a Pesketarian option.
Eggs again okay, but limit Yolks to 1 a day, and eat mostly whites. Yolks do contain Protein, Vits, Minerals, Lutein, etc etc, but having 5g of LDL Cholesterol or 45 cals of bad Cholesterol, is not advantageous in higher doses like say 2-3 Yolks at a time.
You can have Soy sources, but limit them. Soy is fine in some regards but reckoned not to in other regards, so perhaps a little Soy now and again, if you do so.
I would suggest having Protein sources thusly.
Breakfast Egg Whites + 1 Yolk, + Carb source
Snack Low Fat Cheese.
Lunch, Something with a small portion of Beans or Rice
Snack Low Fat Cheese
Dinner Fish source + Carbs
Snack Skimmed milk, or Low Fat Yoghurt.
Note this is just an outline of possible Protein intake. It is not a must, and it doesn't include a breakdown of Carbs and Fats intake, just Protein structuring only.