I was making my lunch for today and as I was mixing up the tuna salad, I realized I completely forgot about fish which is weird because I eat a lot of it.
I also will use protein powder occasionally, but prefer to get my protein from whole foods as much as I can.
7/10/13 2:38 P
beans, leaner cuts of meat, fish and if all else fails- a protein shake.
Fitness Minutes: (17,210)
7/10/13 12:42 P
I also eventually added a protein shake.
7/10/13 10:16 A
Try to swap out a couple of meat-centric meals with bean-centric meals a couple days out of the week. Indian food is particularly suitable for this - you can take just about any recipe and substitute meat with chickpeas, kidney beans, or lentils. (You can use yogurt instead of cream and olive oil instead of butter when called for, or just reduce the amounts.)
To get extra Protein, I add a protein shake with my morning snack.
7/10/13 3:58 A
I never got enough protein either until I started being creative with protein powders. I mix up peanut butter and chocolate protein powder with a little honey and oatmeal, and voila! No bake cookies that are low in calories and pack a protein punch. I slip one into my lunch everyday and feel like I am getting dessert! :D
Fitness Minutes: (2,878)
86 7/10/13 3:53 A
Skinless chicken breast meat is the best natural lean protein you can get.
Protein powder is also a no brainer...
Cheese: great you recognised the culprit for increasing fat intake; it's completely the wrong kind of fat too...
As someone else said, there are some cheeses that are better than others; high in protein but low in saturated fat - parmesan, paneer, cottage cheese to name a few...
Fitness Minutes: (69,012)
7/10/13 3:38 A
I eat lots of Greek yogurt and fish! Sometimes, I also supplement with a protein bar or shake, but not often. I like to try to get all my nutrients from naturally occurring foods.
Many cuts of pork, beef, and chicken are very low in fat, and fish is usually on the low end, while having lots of protein. 6 ozs of chicken breast has 5.5 ozs of fat, and 36 grams of protein. Halibut is 5 grams fat vs 45 grams of protein. These are also very low calorie. the chicken is just 195 calories, and the halibut is 238.
Fitness Minutes: (39,404)
633 7/9/13 8:22 P
Because of needing to be gluten free, the muesli is out. But, the cottage cheese with fruit may be good. For tonight, I will have 8 oz skim milk in a blender with frozen cherries or strawberries. That should taste good, be refreshing, and add protein and carbs with no fat. If necessary, I will add a bit of sugar. (I try to not do artificial sweeteners.)
Fitness Minutes: (16,207)
7/9/13 8:11 P
Try cottage cheese instead of the hard cheeses! Low fat, high protein and delicious topped with fresh blueberries and a sprinkle of muesli. Or fish, if you like fish. My favorite fat-free protein snack is dried codfish, but it is somewhat hard to come by.
Fitness Minutes: (39,404)
633 7/9/13 6:18 P
Thanks. As I review my week, it seems like cheese is a major culprit. I totally forgot about milk. I drink skim anyway, when I drink it. Looks like I will try to get my dairy that way, and try to forego the cheese. I think it is a habit more than anything.
7/9/13 5:55 P
Fish and seafood is really good... most of it is very low fat.
When I need more protein but not more fat (happens oh too often with me) I go for lean cuts of meat (tenderloin, low % fat ground beef, skinless chicken), or vegetarian options like low-fat Greek yogurt, beans, some veggies like mushrooms. You could also do egg whites in lieu of whole eggs - some people keep the yolk of one egg and the rest are just the whites. Not my style but it works for some! Hopefully that helps.
I have a cup of milk with my breakfast cereal which is 8g of protein. It's 1% milk so it has fat in it, but I'm not near the top of my fat range so I'm not real concerned about it. Cottage cheese and greek yogurt are also good sources of protein that can be found in low or no fat versions.
I also choose more chicken breast than red meats.
I've seen some users have 2/3 eggs, but only one yolk.
The 2c of broccoli I had with my lunch also had 5g of protein according to SP. Not that I advise eating large amounts of broccoli, but I like it and it helps round out lunch for me.
I maybe should worry about my fat numbers more than I do, but I'm not. I eat cheese and eggs and chicken quite often.
7/9/13 5:30 P
legumes are good sources or protein and fiber. non fat dairy, such as greek yogurt
Fitness Minutes: (39,404)
633 7/9/13 5:21 P
It seems like I reach my fat mid range goal long before my protein minimum. I know eggs, and meat are protein, but they also bring fat grams. What can I eat that is on the high side of protein, but not carry a high percentage of fat?
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