Suggestion for High Protein Low Fat food
rajnigandha21
Posts: 121 Member
No man made protein powder please. These days in order to fulfil my protein need I am eating egg, cheese and curd. However my fat intake is crossing the red line. I don't want to consume protein powder but something natural. Please suggest.
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Replies
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Egg whites, low fat dairy, lean meat and white fish. Also beans/legumes/Quinoa but they come with lots of carbs too.
Whey protein powder is made from whey. That's natural?0 -
Do you not eat meat? There are lots of lean cuts if you do. Also Greek yogurt is awesome. Unsweetened Fage is around 20g per single serving tub (6 Oz I think) depending on the percent milk fat you choose.0
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Beans, lentils, pork chops, tilapia, shrimp, turkey jerky, broccoli, kale, collards, green beans, peas.0
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Tuna, no-fat cottage cheese0
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Are you vegetarian?0
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lean cuts of meat, poultry, and fish...things like cheese have protein, but they are really a fat source, not an ideal protein source.0
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Keep grilled chicken in the fridge. Toss it in anything. Red meats are higher in calorie. Sounds like you want protein without the fats and calories. Eggs are good, greek yogurt if you are not Paleo.0
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Homemade roasted chickpeas0
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flippy1234 wrote: »Keep grilled chicken in the fridge. Toss it in anything. Red meats are higher in calorie. Sounds like you want protein without the fats and calories. Eggs are good, greek yogurt if you are not Paleo.
I whole-heartedly agree with greek yogurt as someone who eats predominantly paleo. If you are not lactose intolerant, most paleo nutritionists will allow dairy products, with greek yogurt at the top of it due to it's probiotic qualities! Following a strict, traditionalist, true-to-definition paleo diet though you would be correct. I suppose I'm more into the "perfect health diet" over paleo.
Either way, back to OP, Greek yogurt (though I prefer full-fat for them good fats), egg whites, lean meats (chicken, tuna, etc) as most people have suggested. You'll get all you need from those options I there's so many ways to prepare them I don't think you will ever get bored.
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Egg whites, fat free greek yogurt, lowfat cottage cheese, lean meat/fish/seafood.
Dry roasted soy beans or edamame are high protein, low fat and high fiber. Only a couple of net carbs per 30g serving (about 1/4 cup). You can buy them with all types of seasonings, or plain. I love the wasabi flavored.
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I don't follow paleo. eat fishes and poultry but no mammals' meat or sea food. I do eat prawns. Grilled chicken will be edible for whole week or I will have to put it in the freezer? Green beans,legumes and kale I will try. Can we make Greek yogurts at home?0
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Yes soybeans are good source. Thanks!Need2Exerc1se wrote: »Egg whites, fat free greek yogurt, lowfat cottage cheese, lean meat/fish/seafood.
Dry roasted soy beans or edamame are high protein, low fat and high fiber. Only a couple of net carbs per 30g serving (about 1/4 cup). You can buy them with all types of seasonings, or plain. I love the wasabi flavored.
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Tuna, no-fat cottage cheese
I am a firm believer that "non-fat" dairy products are ridiculous - I always choose low-fat. Non-fat often (not always) has a negligent difference in calories compared to low-fat, but just more sugars and carbs. Seriously. The non-fat trend HAS to stop. Doesn't mean necessarily go for whole-fat, but why just fill your calories up with sugars and carbs when fats make you feel fuller longer?
Sorry...I ranted.
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Egg Beaters, Fairlife Fat Free Milk, Grilled Chicken0
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Mapalicious wrote: »
I also prefer low fat (taste plus the amount of fat fits with my macros and helps us absorb the vitamins in our food, but this really isn't true.
The difference between low fat and no fat dairy is just that the rest of the fat is skimmed out. The remainder of the product is the same--any sugar in the low fat (or full fat) would be in the no fat, but no additional sugar. (Also cottage cheese has little sugar no matter what the kind.)
If you compare like amounts of plain greek yogurt, the calories from sugar (and protein) are very close.
Also, of course, I see no reason to avoid sugar or carbs in low/no fat dairy and therefore to get more calories in a smaller amount unless there's a taste advantage or you are low on fat (most people probably are not unless they are going out of their way to be). Since I like low fat as much as full fat for, say, cottage cheese and don't find full fat more filling, I eat low fat, and someone who likes no fat just as much might as well eat no fat so long as they are getting enough fat elsewhere. (And arguably I wouldn't cut out sources of fat like avocado or olives to make room for more dairy fat. My bigger issue, though, is that I like to get my saturated fat from cheese and meat and eggs vs. greek yogurt and cottage cheese.)0 -
I eat a lot of plain chicken breast, ground chicken, salmon, tuna, greek yogurt, and egg whites.0
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Yes, comes from dairy.livingleanlivingclean wrote:Whey protein powder is made from whey. That's natural?
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"Little Miss Moppet...eating her curds and whey."0
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lemurcat12 wrote: »Mapalicious wrote: »Tuna, no-fat cottage cheese
The difference between low fat and no fat dairy is just that the rest of the fat is skimmed out. The remainder of the product is the same--any sugar in the low fat (or full fat) would be in the no fat, but no additional sugar. (Also cottage cheese has little sugar no matter what the kind.)
I'm going to disagree with you, Kalikel!
Since the fat takes up volume and is skimmed out of non-fat items, what is left behind is more sugary and carby - meaning there are more of the part of the product that have sugar and carbs to make up in volume for the fat you've taken away.
ALSO - since vitamins A, D, and a few others are fat-soluble, you remove a LOT of them when you remove all the fat. No good!
Just say NO to non-fat
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lemurcat12 wrote: »"Little Miss Moppet...eating her curds and whey."
It's "muffet".0 -
Fish and chicken have a lot less fat per protein than eggs and cheese do.rajnigandha21 wrote: »No man made protein powder please. These days in order to fulfil my protein need I am eating egg, cheese and curd. However my fat intake is crossing the red line. I don't want to consume protein powder but something natural. Please suggest.
I try to eat grilled chicken within four days but have also eaten it at 6 days.I don't follow paleo. eat fishes and poultry but no mammals' meat or sea food. I do eat prawns. Grilled chicken will be edible for whole week or I will have to put it in the freezer? Green beans,legumes and kale I will try. Can we make Greek yogurts at home?0 -
Well, I'm too low on fat and a bit too high on protein and I eat Quest bars, lean ground turkey, 1% cottage cheese, 0% greek yogurt, beef jerky, shrimp, tuna...0
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smashboxxxx wrote: »lemurcat12 wrote: »"Little Miss Moppet...eating her curds and whey."
It's "muffet".
Yeah, of course! Don't know what I was thinking. I swear I was saying Muffet in my head. ;-)0 -
I'm not Kalikel and like I said I prefer low-fat too--I normally have this argument with people who say you must eat or drink full fat, but since there seems to be a common and inaccurate belief that sugar is added to skim or low fat dairy it's worth having.Since the fat takes up volume and is skimmed out of non-fat items, what is left behind is more sugary and carby - meaning there are more of the part of the product that have sugar and carbs to make up in volume for the fat you've taken away.
Not significantly, and again this raises the question why it would be a bad thing--why are sugars intrinsic in milk or other dairy products something to be avoided. (Also, even non fat cottage cheese -- the food Kalikel referenced --is quite low in sugar. If anything it's an argument for getting dairy from cottage cheese and not yogurt. But since I have no reason to avoid lactose, I don't worry about that.)
Here's a comparison from the USDA:
100 grams of whole (3.25% here), low fat (2%), and skim milk.
Calories: 61 in the whole, 50 in the low fat, 34 in the skim.
Fat: 3.25 grams v. 1.98 grams vs. .08 grams.
Protein: 3.15 grams v. 3.30 grams v. 3.37 grams (so more in the lower fat varieties, all else equal, but an insignificant difference IMO).
Carbs: 4.8 grams v. 4.8 grams v. 4.98 grams (so I'd call that insignificant).
Sugar (not sure how this is higher than carbs, must have to do with how the carb number is calculated): 5.05 grams v. 5.06 grams v. 5.09 grams.
So again, insignificant.
The vitamin thing is interesting and not something I'd thought of, since I don't tend to see dairy as a source of vitamins (most milk is supplemented anyway, so probably the same). If you look at Fage yogurt, it's true that the Vit A numbers are better on the full fat than the skim, but that's a reason to avoid the lower fat products also (which have relatively less), and not merely skim. IMO, not a big factor anyway, as dairy is unlikely to be what people are relying on for these vitamins (and they'd have to have a lot of it).
The main reason people often think low or no fat has a lot more sugar is that serving sizes are sometimes larger than for the more caloric full fat.
IMO, it doesn't make that much difference unless you are going overboard cutting fat in general or unless you find a real taste preference for one or the other or a satiety benefit.
I usually like 2%. I recently experimented with some full fat cottage cheese again and found it harder to fit in and that I still don't actually like it better than 2% or even 1%. But for my macros 2% works better than 0% usually.0 -
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Plain yogurt 100 calories per cup.0
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Cottage cheese also0
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I used to think fishes are loaded with fat but that's a good surprize! To be honest I love cottage cheese as there's no need to cook if feeling lazy.kshama2001 wrote: »
Fish and chicken have a lot less fat per protein than eggs and cheese do.rajnigandha21 wrote: »No man made protein powder please. These days in order to fulfil my protein need I am eating egg, cheese and curd. However my fat intake is crossing the red line. I don't want to consume protein powder but something natural. Please suggest.
I try to eat grilled chicken within four days but have also eaten it at 6 days.
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Very informative! Thanks for sharing.lemurcat12 wrote: »I'm not Kalikel and like I said I prefer low-fat too--I normally have this argument with people who say you must eat or drink full fat, but since there seems to be a common and inaccurate belief that sugar is added to skim or low fat dairy it's worth having.Since the fat takes up volume and is skimmed out of non-fat items, what is left behind is more sugary and carby - meaning there are more of the part of the product that have sugar and carbs to make up in volume for the fat you've taken away.
Not significantly, and again this raises the question why it would be a bad thing--why are sugars intrinsic in milk or other dairy products something to be avoided. (Also, even non fat cottage cheese -- the food Kalikel referenced --is quite low in sugar. If anything it's an argument for getting dairy from cottage cheese and not yogurt. But since I have no reason to avoid lactose, I don't worry about that.)
Here's a comparison from the USDA:
100 grams of whole (3.25% here), low fat (2%), and skim milk.
Calories: 61 in the whole, 50 in the low fat, 34 in the skim.
Fat: 3.25 grams v. 1.98 grams vs. .08 grams.
Protein: 3.15 grams v. 3.30 grams v. 3.37 grams (so more in the lower fat varieties, all else equal, but an insignificant difference IMO).
Carbs: 4.8 grams v. 4.8 grams v. 4.98 grams (so I'd call that insignificant).
Sugar (not sure how this is higher than carbs, must have to do with how the carb number is calculated): 5.05 grams v. 5.06 grams v. 5.09 grams.
So again, insignificant.
The vitamin thing is interesting and not something I'd thought of, since I don't tend to see dairy as a source of vitamins (most milk is supplemented anyway, so probably the same). If you look at Fage yogurt, it's true that the Vit A numbers are better on the full fat than the skim, but that's a reason to avoid the lower fat products also (which have relatively less), and not merely skim. IMO, not a big factor anyway, as dairy is unlikely to be what people are relying on for these vitamins (and they'd have to have a lot of it).
The main reason people often think low or no fat has a lot more sugar is that serving sizes are sometimes larger than for the more caloric full fat.
IMO, it doesn't make that much difference unless you are going overboard cutting fat in general or unless you find a real taste preference for one or the other or a satiety benefit.
I usually like 2%. I recently experimented with some full fat cottage cheese again and found it harder to fit in and that I still don't actually like it better than 2% or even 1%. But for my macros 2% works better than 0% usually.
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