Lentils, rice, eggs and dairy. I like combining a little brown rice with things like peas and bean for complete protiens. I also use tofu regularly (soy bean derivative).

A bit carby I would imagine - but whole foods, not unrefined carbs are the fuel for the body anyway....

that would probably work for me right now (I'm on a bulking-up phase) but probably couldn't do it when dieting down for a contest. I had forgotten about tofu!

Fiddler, that's the beauty of running. You get to have carbs!! Not junk carbs, whole grains and such, but. You can now get really good vege burgers, vege dogs, etc. They are low fat and actually taste good. Tofu is also good. And like Midnitese says, you combine foods, grains and legumes. Like a peanut butter sandwich is complete protein, as is beans and rice, etc....

I'm vegan and eat TONS of tofu. Luckily I like it! I also love lentil soup or PB sandwiches. Or some refried beans or black beans with maybe some brown rice or salsa or in a wheat tortilla.

Hummus is also great!

Protein powders are good as alittle booster. But eggs have a lot of protein to.

Hmmm, what's the protein content on those veggie burgers/dogs? Do you have a brand you like? Maybe I could find nutritional content online.

My big concern is that in order to get enough protein the menu would be exceedingly high in carb or fat. I use peanut butter as a fat source (that coincidentally happens to have a little protein). To rely on it as a primary protein source for just one meal I'd have to consume 10 tablespoons (or nearly a quarter of the jar) - 1,000 calories, 160 grams of which are fat. That's a three-day supply!

...hence my original question!

As a long-distance cyclist I understand about the higher-carb fueling thing, but it's kinda tricky. I've noticed that when I'm eating enough to ride centuries I don't become especially lean, in fact, the pot-belly stubbornly stays. I've heard it suggested that beyond a certain level of aerobic intensity the body holds on to stored fat - I think that may be true in my case.

All of which is a moot point for this month and next since I'm in a bulking-up phase, so I don't have to be SO exactingly careful until March... I'm eating about 220 grams of protein daily (about 40 grams per meal). I suppose if what I learn here allows me to boost the protein content of a meal and eat slightly less chicken it would at least be a bit of a budget-break.

OK - i was curious, so I looked up a basic protien levels in your average serving of firm tofu (the type you are most likely to use in stir frys or grills), and 125g of firm tofu = 14.1 grams of protien and 5 ish grams of carbs.

Hmmm. LOL. I don't even know what the recommended daily intake is for these things... but if you're eating 40g per meal 14.1g of protein in tofu combined with some wild or brown rice, vegies, and some dairy on the side (or yogurt) - cheering... well - for your bulking up phase anyway :-).

there are a number of soy based protein products on the market today that have a decent amount of protein and not a horrendous amount of sodium. that's a trick in itself. buy those ready made patties, etc. like veggie burgers and you're taking in more fat, carbs, and yes, sodium. good luck. if I can think of the brands, I'll repost

...so on the way home from the gym tonight I stopped in at the grocery store, found the veggie dogs and patties - to my surprise they were low fat, low carb, and sufficient protein. The only downside was the sodium content, so I suppose if I use them occasionally or during diet phases when I don't have to be so exacting with sodium intake...

Thanks for the tip!