Hi newcomer here
I tried to search and didn’t find any posts regarding what protein sources are healthy and should be a daily source.
For me it’s meat and eggs. I normally eat 2 eggs a day. I avoid fish as much as possible and only eat it when i “have to”.
I tried to read in this sub about it and came with the conclusion that egg and meat are the way to go, and beans, peas.
While nuts and soy also contains protein, they have their downsides, such as high calories per protein and soy should not be an everyday item to eat.
Oat meal also seem to have a lot of calories per protein.
What is your take on this?
Also, are there a guide in this reddit, or a writeup?
Why do you avoid fish as much as possible? Fish is extraordinarily healthy for you and typically contains high protein levels, as well as omega-3s, vitamins, and minerals. It’s a large part of my weekly meals.
1 can of tuna - 29g of protein.
4oz tilapia - \~21g of protein
4oz salmon - \~25g of protein
4oz cod - \~20g of protein
Also, they are all low calorie and low fat (salmon aside but that’s okay), and typically keep you full for a long time.
Do you just not like the taste?
I’m going to to for soy in this discussion. No reason to avoid it. For instance Harvard says:
>Soy is a unique food that is widely studied for its estrogenic and anti-estrogenic effects on the body. Studies may seem to present conflicting conclusions about soy, but this is largely due to the wide variation in how soy is studied. Results of recent population studies suggest that soy has either a beneficial or neutral effect on various health conditions. Soy is a nutrient-dense source of protein that can safely be consumed several times a week, and probably more often, and is likely to provide health benefits—especially when eaten as an alternative to red and processed meat.
https://www.hsph.harvard.edu/nutritionsource/soy/
That said, in practice I get my protein from beans and grains most days.
And I do trust the research that suggests that protein deficiency just doesn’t happen, so we should stop worrying about it. And that’s even for athletes. Eat a variety of plants, and your muscles and bones will be fine (assuming you supplement b12 - if you avoid animal products).
Meat, cheese, eggs, protein shakes and bars, certain plant milks, beans, and tofu are gonna be your biggest players. Quinoa, amaranth, and hemp seed are also complete proteins, but provide less than 10g per cup.
I share your feelings on overfishing and mercury, which is why I, too, avoid eating much fish. Ocean fish can also contain significant microplastics– no thanks. Nothing wrong with not eating fish, despite the peer pressure you may hear.
If it’s 500 calories or less, and has 20+ grams of protein, as a general rule, that’s a good source of protein.
Nuts and seeds have protein, as you said, but sometning like peanut butter isn’t that great of a source. Skippy has around 200 calories and I believe, 6-7g of protein. Not terrible, but not really much of a protein source