a bit more protein, no fat or sugar, can you advise?

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refuseresist
refuseresist Posts: 934 Member
in Food and Nutrition
Hi MFPeople.

I don't know if my diary is open but I need advice on what else I can have today to up my protein. I am already over on sugar and don't really want to go over on fat or carbs. Haven't had dinner, protein shake or exercise today - this is planned for later and could be changed if anyone has any better ideas?

Thanks aaaaa lot

Replies

  • refuseresist
    refuseresist Posts: 934 Member
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    could have cottage cheese, but thats even more sugar. I probably need to go and get some more quorn
  • refuseresist
    refuseresist Posts: 934 Member
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    quorn fillet things would proabbly do the job
  • InForBacon
    InForBacon Posts: 1,508 Member
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    Steak
  • refuseresist
    refuseresist Posts: 934 Member
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    quorn fillet:
    55kcal
    6.8g protein
    2.6carb (0.1 sugar)
    0.8 fat (0.3 sat fat)
    2.6 fibre
    0.16 sodium

    quorn steak:
    123 kcal
    13.3 pro
    5.5 carb (2.7 sugar)
    3.9 fat (1.9 sat fat)
    6.7 fibre
    1.5 sodium


    Fillets win out for me.
  • Showcase_Brodown
    Showcase_Brodown Posts: 919 Member
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    A can of tuna.
    Grilled skinless/boneless chicken breast.
  • timbrom
    timbrom Posts: 303 Member
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    Egg whites are 100% protein, no carbs or fat.
  • joeysfacts
    joeysfacts Posts: 83 Member
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    Make a chickpea patty. 103 calories, packed with protein

    Or make some homemade hummus. Have it with some celery sticks.

    Eat some almonds
  • MrsGraves1987
    MrsGraves1987 Posts: 162 Member
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    When I'm under on protein, I eat a can of Tuna. Trace of Sugar and carbs, high in protein. :smile:
  • bcattoes
    bcattoes Posts: 17,299 Member
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    Meat? Or dry roasted edamame. 14 g protein, 0.5 fat, 130 cal and 2 net carbs (9 total - 7 fiber). I often use these to up my protein.

    Edit: per 1/4 cup (30 g) for edamame above.
  • refuseresist
    refuseresist Posts: 934 Member
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    Thanks everyone. Will probably try edamame at some point, is there a lot of sodium in these?

    I like chickpeas would love to try chickpea patties.

    I don't eat meat or fish, though these are probably the easiest way to get protein.

    I'm not sure you can get egg white on their own in the UK, i.e in a carton?
  • shannashannabobana
    shannashannabobana Posts: 625 Member
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    Meat?
    Yeah. (ETA: didn't see your no meat comment)

    Or change your macros to allow more fat and then have cheese, assuming you're not a vegan.
  • mikejholmes
    mikejholmes Posts: 291 Member
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    Protein shake.
    Quest Protein Bar.
  • Faye_Anderson
    Faye_Anderson Posts: 1,495 Member
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    What are your macros set to? Your fat allowance looks quite restricted :flowerforyou:
  • FP4HSharon
    FP4HSharon Posts: 664 Member
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    Have the same problem, so I actually tried to figure out how I could get the MOST protein for the least amount of calories. It's not a comprehensive list, but might give you some ideas. There'd also be a bit of variation depending on brands. Number is how many calories for 1 gram of protein...

    4.5 tuna
    4.9 shrimp
    5 chicken
    6 turkey
    6.7 spinach
    6.8 lean beef
    6.9 non fat cottage cheese
    7.4 sardines in water
    7/5 asparagus
    8.3 Sargento light string cheese stick
    9.2 Fage Flavored Greek Yogurt
    9.3 Salmon
    10 cauliflower
    10.3 turnip greens
    12 Sargento reduced fat colby jack or cheddar cheese stick
    12.5 mustard greens
    14.5 plain greek yogurt (instead of sour cream or mayo?)
    14.8 egg
    14.9 broccoli
    15 collards/brussel sprouts
    15.45 kale
    19.3 beans
    20 cabbage/zuchini
    25 peanut butter
    37.5 skim milk
    38 whole grain brown rice
  • cwolfman13
    cwolfman13 Posts: 41,874 Member
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    Steak

    Tbone-steak.gif
  • toddx318
    toddx318 Posts: 51 Member
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    Drink some Whey Protein - it's a decent quick way to get quality protein.

    It's very hard to get enough protein in your without supplementing somehow. Not saying it cannot be done, but it's hard.
  • refuseresist
    refuseresist Posts: 934 Member
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    Thats brilliant
  • toddx318
    toddx318 Posts: 51 Member
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    Someone else mentioned macros - what are yours set to?

    50/25/25?
  • refuseresist
    refuseresist Posts: 934 Member
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    55%C
    15%F
    30%P

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