High protein snacks which are low calorie?

FCFitness75

Hi guys,

I'm only just starting to really understand the science behind getting lean and muscular, and everywhere I look people say 'make sure you have enough protein!' but whenever I look at protein bars or shakes etc they seem super high in calories! Can anyone recommend some for me to try? I'm based in the UK!

I've only been doing MFP for a week but if it helps, a typical day for me goes like.... cereal or scrambled eggs for breakfast, a fish salad for lunch, fruit as snacks throughout the day/maybe a cereal bar if I'm super hungry or some edamame beans, and some meat and veggies for dinner. I do exercise classes three/four times a week during my break at work.

Thank you

lemonsnowdrop

Quest bars. Less than 200 calories for 25 grams of protein.

FCFitness75

Thanks! Ok so I just have to figure out how to get that into my diet with 1,200 daily allowance now. And also where to buy them from haha

LoraF83

String cheese, greek yogurt, lunch meat slices, chicken breast strips dipped in bbq sauce, eggs (hardboiled or otherwise)

lemonsnowdrop

Is 1200 right for you or did you just pick that number because it's so popular? What's your height and weight? Anyway, I buy mine from the Quest Nutrition site but GNC sells them.

cogodscountry

Vitamin stores sell protein powder to add to fruit shakes. Egg whites are another way to go.

FCFitness75

I'm tiny, only 4ft 11ins tall lol and I weigh 126lbs. Weight literally takes forever to come off me. MFP gave me 1,200 and I think my resting metabolic weight calories is only 1,400 anyway, so I know it sounds low but it's fine

FCFitness75

cogodscountry wrote: »

Vitamin stores sell protein powder to add to fruit shakes. Egg whites are another way to go.

Thanks This might sound silly, but do these add in calories to your fruit shakes?

RoxieDawn

I find that the best bang for my buck in getting optimum protein is through shakes and bars. But they do come with calories so it is something I have to fit into my calories. Shakes and bars can be chosen wisely to limit some calories but they are very "caloric".

I drink Muscle Milk 40 which is 220 calories for 40 grams of protein, and I also eat Greek yogurt (Dannon Oikos Triple Zero which is 110 calories for 15 grams...

Fish, chicken and eggs are a great bang for your buck in protein are you are right on track...

FCFitness75

Thank you Gia, that was really helpful! I'll look into Muscle Milk 40 x

wolfsbayne

beef jerky

nikkinoellemary

I get Spirutein, it's a soy protein powder I put in my morning smoothie. It's only 14 of protein but it is 99 calories a scoop, so that's pretty thrifty.

FCFitness75

Thanks for the suggestions I'm going to get down to my health shop and pick up some protein powder I think! And I always wondered why there was beef jerky in a vending machine at my gym haha

DeguelloTex

Protein powder, standing alone, isn't much of a snack. In my experience, it isn't especially filling, either. Now, protein powder in some 0% fat yogurt is filling, has a lot of protein relative to total calories, and tastes awesome if you get a good powder.

You can also dip your Snickers into it to boost the protein to be more in line with the fat and carbs.

RodaRose

Almonds. Roasted soy beans.

joolsmd

Low fat cottage cheese

FCFitness75

I can't really eat almonds or nuts or even Snickers sadly because I get a weird allergic reaction to nuts where my lips get all lumpy (really attractive, obviously) and my gums and throat become itchy... same with a lot of fruit! But I can eat it in the butter form for some reason, so I might just have to do that. Thanks for the yoghurt and powder tip I'll get on the cottage cheese!

TiffanyR71

Greek yogurt! Yum! 100 calories & 12g protein...

kmsoucy457

Unless you are bulking, it sounds like you are doing OK for protein. But if you'd like an insurance policy:

You can use the protein powders to make some really yummy (and portable) snacks. Google.
Hard boiled egg is 70-80cal 6-7g protein
Throw some beans into your lunch salad - kidneys, black beans, chickpeas or lentils

elliej

Hiya, UK based ideas: nakd bars in their 'crunch' range (get them in sainsburys/holland and barrett / online) are 6g protein per 30g bar (100 cals) as you already have cereal bars these might be better options as all natural ingredients and no added sugar. Mini babybel light, 42 calories and 5g protein, low fat cottage cheese (stir in 1/4 tsp of the spice of your choice to make it less minging, I liked smoked paprika), total 0% yogurt, swap rice for quinoa.

segacs

FCFitness75 wrote: »

I'm tiny, only 4ft 11ins tall lol and I weigh 126lbs. Weight literally takes forever to come off me. MFP gave me 1,200 and I think my resting metabolic weight calories is only 1,400 anyway, so I know it sounds low but it's fine

Yeah, sounds like you're one of those people for whom 1200 is actually a reasonable goal. The weight loss is gonna be slow, but you knew that already. Just be patient.

As for protein, you probably don't need to resort to shakes, bars or supplements unless you're really struggling to get enough protein into your day otherwise, because, as you say, with only 1200 calories the last thing you want is to be using them up on food you don't enjoy.

A good goal to aim for is at least 0.8-1g of protein per kg of body weight, so in your case, 45-57g of protein per day is a pretty good range. Eating lean protein with your meals (chicken breast, fish, leaner cuts of beef, etc.) will probably give you most of your daily needs. Add some dairy (milk, cheese, yogourt) and some vegetable protein sources (beans, legumes, soy, tofu) and you should be able to reach your daily minimums just fine.

Even with 1200 calories, try to reserve 100-150 of them per day for "free" calories to enjoy snacks that you like. Since the weight comes off slowly, you'll be more likely to stick with this in the long term if you are incorporating the foods you enjoy, rather than depriving yourself. Carbs and fat aren't evil either; you need all three for a healthy diet.

gsayler860

TiffanyR71 wrote: »

Greek yogurt! Yum! 100 calories & 12g protein...

^^^ This. Just be sure to get something with low sugar.

wkwebby

PB2 is a powdered version of peanut butter that is like 45 cals per serving (2 tablespoons). It is a one to one on the carb and protein grams and way less on the fat calories (as you can tell per serving). Adding that in for some snacking (maybe with veggies) is probably a good way to go.

segacs

wkwebby wrote: »

PB2 is a powdered version of peanut butter that is like 45 cals per serving (2 tablespoons). It is a one to one on the carb and protein grams and way less on the fat calories (as you can tell per serving). Adding that in for some snacking (maybe with veggies) is probably a good way to go.

I'd rather eat burnt coal than give up my precious peanut butter for PB2.

Sure, some people like it. If it floats your boat, then go for it. But you can have my (full fat) peanut butter when you pry it from my sticky peanuty hands.

(^ 5'1" woman here who's lost over 30 pounds while eating peanut butter almost every day.)

betuel75

The absolute lowest calories for the amount of protein you get comes from Whey protien isolate powders. Body Fortress or Six Star make a Whey isolate that is between 130-140 calories and you get 30 grams of protein. Really cant beat this and these two are some of the lowest priced bang for your buck. Mix it with fat free milk, ice, berries, or cinnamon powder for a filling nutritious shake. The Body Fortress brand tastes better. The Six Star Whey Isolate has that chalky texture. Just an idea.

jgnatca

Here's my list.

http://www.myfitnesspal.com/blog/jgnatca/view/mid-day-snacks-722504

When I was sticking to 1200 a day, I'd try for 400 calories for breakfast, two 100 calorie snacks, and divide the rest over lunch and dinner. Lunch I could lower by having salad or soup.

FCFitness75

These suggestions have all been really helpful, thanks sooo much!

BruceHedtke

Premiere Protein makes an 11 oz shake that has 30g of protein for 160 calories.

stephanieluvspb

Beef jerky, vanilla greek yogurt , chicken and shrimp. I love to saute shrimp in a little butter, yum.

elphie754

FCFitness75 wrote: »

I can't really eat almonds or nuts or even Snickers sadly because I get a weird allergic reaction to nuts where my lips get all lumpy (really attractive, obviously) and my gums and throat become itchy... same with a lot of fruit! But I can eat it in the butter form for some reason, so I might just have to do that. Thanks for the yoghurt and powder tip I'll get on the cottage cheese!

If you have this reaction to nuts and certain fruits, you should NOT eat those foods, regardless of the form. Allergic reactions get worse with repeated exposure. The fact that it causes you to have a reaction in your mouth/throat is not good. While it may be mild now, it can quickly progress to more serious symptoms (such as airway swelling). If you are unsure as to which specific foods that cause this reaction, as an allergist for testing. It might also be wise to ask for an epipen prescription since it sounds like it already causes swelling of your lips. Please don't take any chances with this.

Not trying to fear monger, but like I said allergic reactions get worse with repeated exposure. It is not worth it to take the chance.

FCFitness75

elphie754 wrote: »

FCFitness75 wrote: »

I can't really eat almonds or nuts or even Snickers sadly because I get a weird allergic reaction to nuts where my lips get all lumpy (really attractive, obviously) and my gums and throat become itchy... same with a lot of fruit! But I can eat it in the butter form for some reason, so I might just have to do that. Thanks for the yoghurt and powder tip I'll get on the cottage cheese!

If you have this reaction to nuts and certain fruits, you should NOT eat those foods, regardless of the form. Allergic reactions get worse with repeated exposure. The fact that it causes you to have a reaction in your mouth/throat is not good. While it may be mild now, it can quickly progress to more serious symptoms (such as airway swelling). If you are unsure as to which specific foods that cause this reaction, as an allergist for testing. It might also be wise to ask for an epipen prescription since it sounds like it already causes swelling of your lips. Please don't take any chances with this.

Not trying to fear monger, but like I said allergic reactions get worse with repeated exposure. It is not worth it to take the chance.

elphie754 wrote: »

FCFitness75 wrote: »

I can't really eat almonds or nuts or even Snickers sadly because I get a weird allergic reaction to nuts where my lips get all lumpy (really attractive, obviously) and my gums and throat become itchy... same with a lot of fruit! But I can eat it in the butter form for some reason, so I might just have to do that. Thanks for the yoghurt and powder tip I'll get on the cottage cheese!

Thanks Elphie, I didn't realise allergic reactions got worse with repeated exposure. I have gone to the Drs who don't seem too worried about it and I actually think it's a case of oral allergy syndrome because the reactions change depending what time of year it is and how well I am at the time! The reactions are always resolved quickly with an antihistamine and have been this way since I was a child (I'm now 23) but I might go and ask for a follow up appointment just to be sure. I just had peanut butter and I was totally fine. My body is so weird!