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3/13/13 3:31 P

Plain Greek yogurt

GRAPLEIRIS SparkPoints: (12,268)
Fitness Minutes: (6,238)
Posts: 183
3/13/13 3:26 P

Fish is a great source of low-fat or good for you fat protein.

If you don't like fish, boneless skinless chicken breast is awesome protein.

Substitute quinoa for some of your rice or pasta.

Nuts are also great, but they will add up fast in the fats column.

LUCKYNUMBER23 SparkPoints: (12,425)
Fitness Minutes: (15,322)
Posts: 449
3/13/13 1:32 P

You should try to eat protein with every meal or snack. Apple with a piece of cheese, banana and some nuts. I eat bacon and egg for breakfast - it keeps me full all morning. You probably eat too many carbs. A begal with a slab of cream cheese is not a meal- A begal thin with a serving of ham and laughing cow cheese - thats a meal.

SUNSHINE6442 Posts: 2,187
3/13/13 11:50 A

Sunflower seeds have protein & almonds are particularly high in protein. Nuts are an excellent source of gas-free protein.

Other sources are chicken, turkey, beans, peas, fish, cottage cheese, Mozzerella, and peanut butter, parm cheese, Pepitas (already shelled pumpkin seeds 1 ounce has 8 grams of protein), flaxseeds, chia seeds, pistachios, lamb, lentils, lobster, crab and tuna too.

Barley has soluble and insoluble fiber and has more fiber than oatmeal and is good protein, but oatmeal is good protein too!

Reduced fat yogurts, grains such as quinoa and kasha which are extremely high in protein

A turkey sandwich with low fat cheese, tomato and lettuce can be an excellent lunc & Turkey bacon and egg whites can make a healthy breakfast. A pork loin chop has protein, so does beef jerky,

DIDS70 Posts: 5,368
3/13/13 9:19 A

green fed meats have less fat but are full of protein.

RENATARUNS SparkPoints: (4,367)
Fitness Minutes: (2,155)
Posts: 1,379
3/13/13 8:59 A

Add some beans (kidney beans, black eyed peas, black beans, chickpeas, white beans, etc etc) or lentils to any soups, salads, stews you eat. They all have iron (some more than others), protein (not complete protein, but as long as you're eating animal proteins as well that doesn't matter), few calories relative to other protein sources, and next to no fat, if any. Soy anything is also good.

Edit -- eggs are also quite good. They do have fat, obviously, but they pack a lot of good stuff into a low number of calories (two hard-boiled eggs is just 140 calories), and if you really want to, you can get one of those egg-white mixes from the grocery and just leave the yolks out.

Edited by: RENATARUNS at: 3/13/2013 (09:03)
KKKAREN Posts: 12,754
3/13/13 8:49 A

fat free milk

CBLENS SparkPoints: (47,498)
Fitness Minutes: (16,557)
Posts: 1,220
3/13/13 8:37 A

trader Joe's nonfat greek yogurt. 22 grams of protein!

NAUSIKAA Posts: 4,848
3/13/13 8:36 A

If you just need a little protein boost, you can try adding some protein powder to your food - I put it in oatmeal and yogurt. In the one I get, a serving is 25 grams of powder which gives you 23 grams of protein -- pretty good!

CLARK971 SparkPoints: (29,686)
Fitness Minutes: (23,835)
Posts: 827
3/13/13 6:50 A

do you like fish? the tilapia i had last week had 220 calories 40 grams of protein and 4 grams of fat.

greek yogurt? the ones i have for breakfast have 10-12 grams of protein and no fat and about 100-130 calories.

if you are like me and like beef- leaner beef will cut down on the fat. kroger 85% lean ground beef has 17 grams of fat for 4 oz, but 91% lean only has 10 grams of fat and 23 grams of protein. (10 is probably still too high for what you are looking for?)

Edited by: CLARK971 at: 3/13/2013 (07:02)
STDWYNWEN SparkPoints: (11,748)
Fitness Minutes: (4,601)
Posts: 577
3/13/13 3:49 A

Hi RENE176

Would you be willing to make public your nutritional tracker?
Once people can see what you're eating now they can give more specific advice.

In case you need help with this...
Go to 'Edit Your SparkPage'
In your Options section you'll see listed 'Share My Food Tracker'
Check the box
Click on the 'Save Your Changes' button.

GOING-STRONG Posts: 6,938
3/12/13 11:30 P

I eat a LOT of chicken breasts and pork. I typically limit myself to 3 ounces which is one serving. For dinner tonight I made a goulash which consisted of sauteed carrots, onion, celery, corn, black beans and 3 ounces of cooked chopped chicken. After everything was cooked I added a dollop of fat free sour cream, chopped tomato, and a dollop of shredded cheese blend and continued to cook until everything was hot and bubbly. Served this over a 1/4 head of steamed cauliflower. It was super filling, full of fiber and protein, and yummy.

RENE176 SparkPoints: (85,269)
Fitness Minutes: (18,907)
Posts: 365
3/12/13 10:52 P

When I keep my calorie limits of 1,540 to 1,840 a day, I can't seem to get enough protein. Without going over my limits (and loading on the fat) I struggle to get enough and I wind up anemic. What lowfat, high yield proteins can I eat that will still keep me within the calorie spread?


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