best sources of protein and iron other than steak!

Hi, was surprised by what cronometer recommended for my protein intake, it is almost double what I am eating and I eat equal to my weight in gm of protein a day! How can I increase my protein easily without having to cook all day, I eat 2 meals a day and this works for me but surprised ( not really) that fish is so low in protein unless I open my own butchers shop how else can I reach my protein target easily? Any suggestions? Eggs are good but I have to eat a lot, lamb is good but very fatty. What about cheese? Is the protein in it as bioavailable a smeat?


  • How much protein do you need? Don't rely on a computer program to tell you.

    I get my protein from vegetables....

  • @hillhiker

    It sounds like you have your macronutrients set to a custom target, which is influencing your requirements. The RDA for protein is 0.8 g per kg of healthy body weight (i.e. weight that is in the "normal BMI range"). However, protein needs may be slightly higher if you are an athlete, following a vegan diet, or an older adult. That said, few of us (non-athletes) need more than 1.2 g per kg of healthy body weight.

    Lean meat like tuna and chicken are good sources of protein, as are plain Greek yogurt and cottage cheese. Eggs don't have that much protein per egg (6-7 g), so you do have to eat a fair number to reach higher targets. Tofu, seeds, pulses, and seitan are really good plant-based sources, as are protein powders and some protein bars, which can be used in a pinch.

    Let us know if you have any follow-up questions.

    Kind regards,

    Susan Macfarlane, MScA, RD
    Registered Dietitian Nutritionist
    As always, any and all postings here are covered by our T&Cs:

  • Thanks for sharing this.

  • Protein is an important nutrient for our body. Good sources of protein include meat, fish, chicken, eggs, dairy, beans, soy foods, nuts, and seeds. White beans are the only true vegetarian source of iron that can match high iron concentration, packing 44 percent of your daily needs per cup. Beans are an excellent source of protein, fiber, and plenty of important vitamins and minerals. Recently my friend was suggested by a doctor that to take enough protein supplement but she was confused about some other supplements then she consulted a health care expert who offered her a plan called Cigna plan G who has fulfilled all his requirements at a very minimum budget.

  • Canned baby boiled clams are really high in iron and all protein. Canned salmon is a great convenient source of protein too.

    I eat chicken, salmon, clams, egg, beef, for my animal proteins everyday. Broccoli and nuts and other vegetables add some too to my total. I never have a problem reaching mine and mine is set just under 1 gram for each lb

  • Have you guys checked out Cronometer's Nutrient Oracle? This feature is found on the foods tab (Gold users only) and can show you foods high in a certain nutrient. Learn more in the user manual:

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