As far as I know, proteins are gained from these foods:
meats (including eggs)
beans (including soy products)
nuts and seeds (need the right combo to get complete protein)
I think certain whole grains like oatmeal have a little bit, but not much.
Do some veggies like avocados have protein in them?
I am interested in learning more about alternate sources of protein because honestly these are all I know about. My kids eat some meat but mostly dairy for protein. I think it is really important for young growing bodies to have adequate protein, so I'd love to hear more.
For your kids in the mornings, I'd try foods like Hummus or eggs or soy milk to add protein to their diet.
Erin , Happy wife of Honey Bear , mom of Curly Miss (11/04), Little Mister (10/06), Princess Abi (3/08), and The Bean (9/09) <>< oh, and I blog.
things like Cliff bars (soy protien)
soy foods (milk, fake meats, tofu)
Megan Davidson, Labor & Postpartum Doula, Breastfeeding Counselor, Anthropologist, Mom to August (9) and Clay (4), Partner to Shawn.
Nuts are great but may be a bit expensive, and I don't agree with soy at all.
Check out your whole grains. Protein varies from almost none to lots.
For breakfasts, there are lots of different ways to prepare eggs to keep things interesting. Eggs can also serve for lunch as egg salad, deviled eggs or even just hardcooked. Or you can make bean dips like hummus for veggies, or nut butter dips for hard fruits. Don't forget mung bean sprouts, which have a fair amount of protein in them and are great for eating straight or tossed with a light dressing or topping a sandwich/salad.
And it looks like your dark green veggies have a bit too - broccoli, brussel sprouts, kale, collards, peas, dandelion. They're in the neighborhood of 5g per 1 c cooked, but it's still something.
You say they don't tolerate dairy very well... can they handle yogurt (or kefir)? If they can, incorporating yogurt into a breakfast smoothie or making a dip like tzatziki for veggies can give a boost to their protein intake, too. I always drain my yogurt really well, and that gives it more protein per fluid ounce since you're removing the water.
Cristeen ~ Always remembering our warrior ~ Our is 3, how'd that happen?!?!
We welcomed another warrior in May 2012!!
2012 Decluttering challenge - 575/2012
whoops, sorry i was just echoing some PPs i see! great minds and all.
Analyzing our diet, we eat only about 12% protein per day! We do eat meat, but sparingly (because our budget can't afford the better, pastured organic meats but in small quantities). My children are vegetable lovers, can tolerate meat but do terribly on dairy. We eat good protein rich dinners, but breakfast and lunch are nutrient poor protein wise. Any suggestions?
I have to say it's not that difficult, especially if your kids like soy, nuts etc. For breakfast some good ideas are:
cereal with soymilk (I get the Soydream which has 7 grams of protein per cup) served with nuts.
Whole wheat bread with nut spreads or veggies and hummus
What I found very helpful was this site
You can search for the foods higher in protein in different categories eg. meats, vegetables and so on and plan your meals accordingly.
Hope this helps!!!
Greek vegan mama to an amazing little bean born in May 2009.
Got to admit it's getting better, getting better all the time.