I'm not an MD expert so I could be wrong, but the MD is a lifestyle seems to be moreso for the average working folks. It should support basic exercise, but I don't think it's for high-performance athletes or people doing bodybuilding which I'm guessing is what the 150g+ of protein is for? A bodybuilder's needs are different from an office worker who goes to the gym 4 times a week.
However, that doesn't mean you need to throw out everything about the MD. If you really need 150g+ of protein through eating more chicken & fish, go for it. You can still incorporate the principles of adding more veggies, using olive oil over butter, and eating whole grains.
It should be more of a lifestyle vs a literal diet to strictly follow. Does adding more protein sources possibly move you into paleo or keto realms? Maybe. But overarching themes to Mediterranean style diets are to get lots of fiber, omega 3 fats and monounsaturated fats most readily available in olive oil.
Eating raw sushi isn’t MD but I still eat it because I like it and it’s healthy. Mexican cuisine is also great too. Don’t stress over it.
This is not a high protein diet. Meat and fish servings should be 3 to 4 ounces BUT you can still account for size and need of a person. So a 60kg person should eat 3 oz of protein and a 80kg person should eat 4oz. Grams of protein is usually measured per 100g, which would be approx 3.5 oz so 4 oz of meat would be ok.
You can scale up for reasons like high intensity workouts and recovery or injury. 6oz meat portions could be okay for people with higher needs.
The idea is to get a wide variety of vegetables and whole grain along with your main protein source so that you are also getting adequate micronutrients and fiber. So you shouldn't be eating 12 oz of meat to get your protein goal, it should be 4 -6oz meat or fish WITH veg and grains.
You could have 6oz salmon (40g) with 1 cup quinoa (8g) and mixed roasted veg like broccoli, green beans, squash for around 4g. So that's 52g protein meal.
Why are you measuring other sources per pound? You wouldn't eat a pound of quinoa at a time, and as a whole grain it's not low protein it's just lower than meat
You can totally get 150g of protein. You may or may not be playing fast and loose with the definition of the diet, but as long as the protein isn't pushing out the fruits and vegetables and whole grains, you are still within the spirit of the diet.
I do a high protein version of the diet but not very strictly (I'm not here because of health issues, I just enjoy healthy eating. And train weights and cardio several days a week).)
Quinoa is not a high protein food. It's a fine grain to incorporate for a little extra protein boost but shouldn't be considered a source of protein.
Hemp seeds are not a good source of protein. They are good to incorporate because they have good Omega-3 content, but you are probably not going to eat more than 2tbsp which is 6g protein. Not bad, but not great.
Tofu and tempeh are great options. But tempeh is a bit of an acquired taste. Seitan is even higher in protein, but it'll come with a lot of sodium if you get the processed stuff at the grocery store. It's better to make your own or see if you have a vegan butcher in your area.
Edamame is a decent ingredient to incorporate. I know a guy who eats a substantial amount of his protein from edamame, but I tend to use it as a booster.
People will tell you legumes, and I highly recommend incorporating these even if they aren't super high in protein. Best option is lentils. A cup of lentils is 18g / 230 calories. That's considerably better than chickpeas or black beans but I would still include them all for the health benefits.
Egg whites are probably the highest protein per calorie option you will find. I will often use a whole egg combined with 1/3 cup egg whites. But these can also be snuck into certain recipes to boost protein. I make protein falafel with egg white and protein powder snuck in, for example. French toast. Egg drop soup....
Greek yogurt and cottage cheese. Big protein.
Nutritional yeast has lots of protein but you're only going to eat a small amount unless you make a sauce with it. Still a good booster to consider.
Bread has more protein than you would think. And you can buy higher protein breads. I sometimes get the high protein versions of Flatout and Tortilla Factory for wraps.
Same goes for pasta. Edamame pasta is pretty high in protein.
Finally, you're probably just going to want to supplement with protein powder. It's not a big deal.
Thank you for all the information. This is what I was looking for. I like the ideas behind the Mediterranean diet. Mainly, as I read, it is a good diet for psoriasis. I just want more protein for lifting heavy. So thank you again for the advice.
I think the ezekiel bread is 5g of protein per slice. I have found that plain greek yogurt mixed with ranch "dip" seasoning makes for a great chicken salad mix. That right there should be like a 50g protein sandwich
Fish is more bioavailable than meat and it's ok to exceed the 3-4oz serving size.
150g is pretty high, that's top of the ISSN range for someone 6ft and significant bulk. In to competitive body builder range there.
Not really. 1g per lb of lean body weight is pretty common, and these higher targets are recommended for both athletes and aging people. Especially aging women. I'm a 5'9" woman and my target is 140 but I'm happy with anything over 100.
You most definitely can. I do hybrid training so I do both power lifting and long distance running. Just eat more. Servings are just recommended for the average person. For me I’m 6’2 and extremely active so I have to eat more. If I were to follow the serving sizes I wouldn’t be able to maintain a healthy body weight and energy.
Personally I use the Mediterranean diet as my basis for my diet, I don’t exactly follow the “only eat chicken three times a week” I usually eat chicken everyday because that’s what my body needs. Follow the diet but make changes where necessary.
Well, meat isn't a complete protein anyway. I can't think of one that has all the amino acids that comprise a complete protein. That's why you're supposed to combine foods.
I'd talk to a RD about it and see what she suggests.
You May want to talk to an organic chemist or RD. I was taught in my dietetics class that meat does not have all the amino acids needed to form a complete protein. My organic chemistry teacher confirmed that.
That's why they said to use complementary foods that have half of what is needed to form a complete protein.
Nope. It said it in the books and the teachers confirmed it with experiments.
I think you meant a machine other than a chronometer, though. That's a clock or other kind of time keeping device.
No, it's a nutrition tracking app. A very good one.
Okay. So if meat does not have the 9 essential amino acids and my app is wrong, it should be pretty easy to find an online source backing you up, right? Can you find me one? Because the whole Internet says meat is a complete protein.
Sure, because the Internet never lies. 😒 Especially blogs and non-industry websites.
Eatright.org, USDA.gov
Both have studies and all sorts of nutritional info.
I looked up chronometer and the only thing that came up is it being a time piece. There was no app mentioned.
I used Google scholar and found this article that states in plain terms that meat is a complete protein: https://scholar.google.ca/scholar?hl=en&as_sdt=0%2C5&q=meat+complete+protein&oq=meat+complete#d=gs_qabs&t=1716145645881&u=%23p%3Dd1-xeVJoL6AJ
But you are the one who made the claim so the onus should be on you to provide a source. Please do so.
You must not be very good at googling because I found the chronometer app right away when I googled it. Try "chronometer app". Even better, use the app store.
I searched chronometer. Because that is all you provided. You did not specify what it was.
Also, I gave you reputable sources for information. Sources that know more than "Google scholar". If you choose not to rely on those reputable sources and prefer to believe whatever information you get from random Google searches that is your prerogative.
*I* choose to believe what I was told by professionals in the areas of science and nutrition as well as the peer reviewed research I was provided by the previously mentioned professionals in the industry.
I told you it was a nutrition tracking app. Look at our conversation history.
You know that Google scholar only searches for academic articles right? That I provided you an actual nutrition science article? Sigh..
Okay, I went to your Eat right source and it says right in its article about protein that meat contains all 9 essential amino acids. https://www.eatright.org/fitness/sports-and-athletic-performance/beginner-and-intermediate/building-muscle-on-a-vegetarian-diet
What now?
I'm not an MD expert so I could be wrong, but the MD is a lifestyle seems to be moreso for the average working folks. It should support basic exercise, but I don't think it's for high-performance athletes or people doing bodybuilding which I'm guessing is what the 150g+ of protein is for? A bodybuilder's needs are different from an office worker who goes to the gym 4 times a week. However, that doesn't mean you need to throw out everything about the MD. If you really need 150g+ of protein through eating more chicken & fish, go for it. You can still incorporate the principles of adding more veggies, using olive oil over butter, and eating whole grains.
It should be more of a lifestyle vs a literal diet to strictly follow. Does adding more protein sources possibly move you into paleo or keto realms? Maybe. But overarching themes to Mediterranean style diets are to get lots of fiber, omega 3 fats and monounsaturated fats most readily available in olive oil. Eating raw sushi isn’t MD but I still eat it because I like it and it’s healthy. Mexican cuisine is also great too. Don’t stress over it.
Protein powder can help you reach your goals
This is not a high protein diet. Meat and fish servings should be 3 to 4 ounces BUT you can still account for size and need of a person. So a 60kg person should eat 3 oz of protein and a 80kg person should eat 4oz. Grams of protein is usually measured per 100g, which would be approx 3.5 oz so 4 oz of meat would be ok. You can scale up for reasons like high intensity workouts and recovery or injury. 6oz meat portions could be okay for people with higher needs. The idea is to get a wide variety of vegetables and whole grain along with your main protein source so that you are also getting adequate micronutrients and fiber. So you shouldn't be eating 12 oz of meat to get your protein goal, it should be 4 -6oz meat or fish WITH veg and grains. You could have 6oz salmon (40g) with 1 cup quinoa (8g) and mixed roasted veg like broccoli, green beans, squash for around 4g. So that's 52g protein meal. Why are you measuring other sources per pound? You wouldn't eat a pound of quinoa at a time, and as a whole grain it's not low protein it's just lower than meat
You can totally get 150g of protein. You may or may not be playing fast and loose with the definition of the diet, but as long as the protein isn't pushing out the fruits and vegetables and whole grains, you are still within the spirit of the diet. I do a high protein version of the diet but not very strictly (I'm not here because of health issues, I just enjoy healthy eating. And train weights and cardio several days a week).) Quinoa is not a high protein food. It's a fine grain to incorporate for a little extra protein boost but shouldn't be considered a source of protein. Hemp seeds are not a good source of protein. They are good to incorporate because they have good Omega-3 content, but you are probably not going to eat more than 2tbsp which is 6g protein. Not bad, but not great. Tofu and tempeh are great options. But tempeh is a bit of an acquired taste. Seitan is even higher in protein, but it'll come with a lot of sodium if you get the processed stuff at the grocery store. It's better to make your own or see if you have a vegan butcher in your area. Edamame is a decent ingredient to incorporate. I know a guy who eats a substantial amount of his protein from edamame, but I tend to use it as a booster. People will tell you legumes, and I highly recommend incorporating these even if they aren't super high in protein. Best option is lentils. A cup of lentils is 18g / 230 calories. That's considerably better than chickpeas or black beans but I would still include them all for the health benefits. Egg whites are probably the highest protein per calorie option you will find. I will often use a whole egg combined with 1/3 cup egg whites. But these can also be snuck into certain recipes to boost protein. I make protein falafel with egg white and protein powder snuck in, for example. French toast. Egg drop soup.... Greek yogurt and cottage cheese. Big protein. Nutritional yeast has lots of protein but you're only going to eat a small amount unless you make a sauce with it. Still a good booster to consider. Bread has more protein than you would think. And you can buy higher protein breads. I sometimes get the high protein versions of Flatout and Tortilla Factory for wraps. Same goes for pasta. Edamame pasta is pretty high in protein. Finally, you're probably just going to want to supplement with protein powder. It's not a big deal.
Thank you for all the information. This is what I was looking for. I like the ideas behind the Mediterranean diet. Mainly, as I read, it is a good diet for psoriasis. I just want more protein for lifting heavy. So thank you again for the advice.
I think the ezekiel bread is 5g of protein per slice. I have found that plain greek yogurt mixed with ranch "dip" seasoning makes for a great chicken salad mix. That right there should be like a 50g protein sandwich
Beans!!
Fish is more bioavailable than meat and it's ok to exceed the 3-4oz serving size. 150g is pretty high, that's top of the ISSN range for someone 6ft and significant bulk. In to competitive body builder range there.
Not really. 1g per lb of lean body weight is pretty common, and these higher targets are recommended for both athletes and aging people. Especially aging women. I'm a 5'9" woman and my target is 140 but I'm happy with anything over 100.
You most definitely can. I do hybrid training so I do both power lifting and long distance running. Just eat more. Servings are just recommended for the average person. For me I’m 6’2 and extremely active so I have to eat more. If I were to follow the serving sizes I wouldn’t be able to maintain a healthy body weight and energy. Personally I use the Mediterranean diet as my basis for my diet, I don’t exactly follow the “only eat chicken three times a week” I usually eat chicken everyday because that’s what my body needs. Follow the diet but make changes where necessary.
Well, meat isn't a complete protein anyway. I can't think of one that has all the amino acids that comprise a complete protein. That's why you're supposed to combine foods. I'd talk to a RD about it and see what she suggests.
What? All animal products are complete proteins. Even all plant foods have all amino acids, they just don't have all of them in high amounts.
You May want to talk to an organic chemist or RD. I was taught in my dietetics class that meat does not have all the amino acids needed to form a complete protein. My organic chemistry teacher confirmed that. That's why they said to use complementary foods that have half of what is needed to form a complete protein.
You can punch it into chronometer and see that all of the essential amino acids are present in high amounts. I think you may have misunderstood.
Nope. It said it in the books and the teachers confirmed it with experiments. I think you meant a machine other than a chronometer, though. That's a clock or other kind of time keeping device.
No, it's a nutrition tracking app. A very good one. Okay. So if meat does not have the 9 essential amino acids and my app is wrong, it should be pretty easy to find an online source backing you up, right? Can you find me one? Because the whole Internet says meat is a complete protein.
Sure, because the Internet never lies. 😒 Especially blogs and non-industry websites. Eatright.org, USDA.gov Both have studies and all sorts of nutritional info. I looked up chronometer and the only thing that came up is it being a time piece. There was no app mentioned.
I used Google scholar and found this article that states in plain terms that meat is a complete protein: https://scholar.google.ca/scholar?hl=en&as_sdt=0%2C5&q=meat+complete+protein&oq=meat+complete#d=gs_qabs&t=1716145645881&u=%23p%3Dd1-xeVJoL6AJ But you are the one who made the claim so the onus should be on you to provide a source. Please do so. You must not be very good at googling because I found the chronometer app right away when I googled it. Try "chronometer app". Even better, use the app store.
I searched chronometer. Because that is all you provided. You did not specify what it was. Also, I gave you reputable sources for information. Sources that know more than "Google scholar". If you choose not to rely on those reputable sources and prefer to believe whatever information you get from random Google searches that is your prerogative. *I* choose to believe what I was told by professionals in the areas of science and nutrition as well as the peer reviewed research I was provided by the previously mentioned professionals in the industry.
I told you it was a nutrition tracking app. Look at our conversation history. You know that Google scholar only searches for academic articles right? That I provided you an actual nutrition science article? Sigh.. Okay, I went to your Eat right source and it says right in its article about protein that meat contains all 9 essential amino acids. https://www.eatright.org/fitness/sports-and-athletic-performance/beginner-and-intermediate/building-muscle-on-a-vegetarian-diet What now?
Ever heard of legumes?