Getting enough protein without too much fat?
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lemurcat12 wrote: »
As noted above, it's gluten, not soy. I have not entirely acquired a taste for it yet (love tofu and tempeh, so luckily I'm good with soy). I personally want to like seitan because of the anti gluten trend. I'm a contrarian.
Yeah, I enjoy seitan and would like to eat it more. I just haven't prepared it a whole lot myself and don't have an arsenal of recipes on hand- mostly just eaten it at restaurants. I ate a ton of tofu years back and developed an intolerance to it. Now I can eat a small amount of soy products, but still have digestive discomfort if I eat a meal's worth.0 -
I'd like to eat seitan more. My stomach doesn't agree with soy in any more than an ounce or so a day. Tofu has fat, too. Still, I wish I could eat it more.
Seitan is actually wheat gluten. Stay away from tempeh, which is fermented soy, but you should be ok with seitan.0 -
questionfear wrote: »
Seitan is actually wheat gluten. Stay away from tempeh, which is fermented soy, but you should be ok with seitan.
what's wrong with fermented soy?0 -
redraidergirl2009 wrote: »
what's wrong with fermented soy?
I think that comment is because the person they are addressing said they had issues eating more than an ounce of soy products per day.0 -
You mentioned a concern about salad dressing...
Here is a simple one I blend. 1 container of fat free cottage cheese, 2 Hidden Valley Ranch dip packets (the powdered seasoning) and a little bit of water (maybe 1 or 2 tablespoons depending on how thick you want it). Blend everything together and you've got a very flavorful dressing for salad or dip for veggies with no fat plus some protein.1 -
mellyrunsfar wrote: »You mentioned a concern about salad dressing...
Here is a simple one I blend. 1 container of fat free cottage cheese, 2 Hidden Valley Ranch dip packets (the powdered seasoning) and a little bit of water (maybe 1 or 2 tablespoons depending on how thick you want it). Blend everything together and you've got a very flavorful dressing for salad or dip for veggies with no fat plus some protein.
Yum! So doing this, thanks!1 -
rhtexasgal wrote: »lean turkey or chicken breast ... I often eat a packet of water packed tuna with pickles and also eat a serving of turkey for lunch. I struggle trying to eat enough protein for my increased weight lifting workouts.
^this^ Chicken is the cheapest and best source of protein vs calories I've found. Boneless/Skinless chicken breasts have very little fat. Turkey is even higher in protein and lower in calories. Just buy the fresh stuff, you can find turkey in cutlets which is boneless and skinless and in ground versions with very little fat. They are great in a marinade and then grilled.
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Beans?? I'm guessing you can't have too much edamame if you're sensitive to soy, but black beans and kidney beans will give you protein and carbs without the fat. Lentils are a good option too.1
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Skyr does it for me. I prefer it to protein powder.1
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Chicken gizzards are almost pure protein. I cook mine for a day (or two) in the slow cooker with chicken stock, they turn out very tender and you get a great broth from it, too.0
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Be sure to look at veggie and other plant proteins too so you are not completely eating tofu, beans, and animal protein. Chia, flax, and broccoli can be great sources of protein.0
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mellyrunsfar wrote: »You mentioned a concern about salad dressing...
Here is a simple one I blend. 1 container of fat free cottage cheese, 2 Hidden Valley Ranch dip packets (the powdered seasoning) and a little bit of water (maybe 1 or 2 tablespoons depending on how thick you want it). Blend everything together and you've got a very flavorful dressing for salad or dip for veggies with no fat plus some protein.
I am so trying this. Never thought to use cottage cheese. I will also try using onion soup mix.0 -
Try sardines. They are a delicacy and come in a tin so there is zero prep work.1
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I'm striving for a 40% protein, 30/30 ratio, and it's really difficult, but I usually get around 100g of protein on only 1500 calories. (My goal is closer to 150 but I honestly don't need that much)
PB2 and other powdered proteins are a great way to add peanut butter to recipes without the added fat (great for smoothies, thai sauces, desserts).
Egg whites! Chicken! Lean turkey! Salmon! All the fish! (Plus the fats you get from wild caught fish are better quality fats you need anyway)
Another thing I do to keep the other macros low is to pair my proteins with low GI fruits and tons of veggies, and avoid starchy things (but sometimes I splurge with oatmeal and potatoes because I love them). Fruits and veggies are usually very low in fat (and sometimes carbs) compared to grains and packaged sides.0 -
More fish.0
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I eat 160g protein a day and I eat chicken breast a lot on the days that I don't have a lot of fat macros available. I have protein powder daily as well.0
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For salad dressings or veggie dip, nonfat yogurt or greek yogurt mixed with salsa, hot sauce, or dry seasoning(soup or dip mix) are really good. I prefer Quest bars over builders bars, less calories for the 20g protein. Quest protein powder is also very good, 20 g protein 100 calories. If you drink milk, fairlife has more protein and less carbs than other milk.0
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I make my own non-fat Greek yogurt and skyr. I strain mine until it is nearly the consistency of a brick of cream cheese. Then it is just eating pure protein basically and it will fill you up like you just ate a box of rocks for a very reasonable number of calories.0
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BigTandthesquatters wrote: »
I am so trying this. Never thought to use cottage cheese. I will also try using onion soup mix.
Pretty cool recipe. I'm guessing if cottage cheese works, that quark would work as well. And it is smooth already.0 -
• Cottage cheese (70% less fat and 0% fat)
• Fat free Greek yogurt
• 1/2C cottage cheese, 1/2C Greek yogurt, 1 t lemon juice
• Protein powder
• Chicken breast
• Shrimp
• Tuna
• Salmon
• White fish
• Turkey breast
• Turkey bacon
• Ground turkey
• Pork loin
• Petite sirloin steaks, marinated
• Tri-tip beef roast
• Tri-tip beef steak
• Eggs
• Builder’s bars
• Tofu
• Seitan
• PB2
You can add lean ham to the list.
I tried to do the ratios you're using, at 2200 calories. I couldn't do it, had to drop my protein back to 25%. That still leaves me going for 138g.0 -
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Pretty cool recipe. I'm guessing if cottage cheese works, that quark would work as well. And it is smooth already.
Oh my goodness! The onion soup mix is an awesome idea. Y'all rock0 -
Egg whites, chicken breast, tuna, haddock, protein shakes, cottage cheese, plain greek yogurt, and shrimp- these are my go to options for lean protein! I used to be vegetarian and just added the poultry and seafood back a few months ago, so I still stay away from pork and beef at this point in time.
I know soy is controversial, but some brands of tofu make a lower fat variety that has decent macros. That usually means it's soy protein isolate. Do what works for you!0 -
My suggestion would be to lower your carbs by 5-10% and raise your fats. See if you notice any difference in energy levels during your long biking sessions. I find combining a healthy fat like nut butter with a complex carb such as oats and a fast acting carb like sliced bananas fuels me up all morning and way into the afternoon with my kickboxing sessions.0
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Hi there, I would recommend eating more pulses like chickpeas , lentils, beans of any color and peas. They are high in protein and low in fat, mix them with some rice or other cereal to improve protein quality. I hope I've helped you.0
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Oatmeal
Peas
Spinach
Beans
Lentils
Quinoa
Non-fat yogurt
Fish (halibut, tuna, talapia, mahi)0 -
Wheat germ has 4grams of protein per serving (2tbsp) and you can add it to anything without noticing much. You can add it to granola, oatmeal, burger mix etc. IS the same about of protein as the PB2 powder.0
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redraidergirl2009 wrote: »
I didn't say they were fat-free. However, they have a lot less fat than meats, eggs and dairy. It would not hurt to incorporate them into a diet looking to reduce fat content while keeping protein high.
Chicken and turkey are very low fat0 -
How about whey protein powder? Depending on the brand, it should have no fat. I don't drink it, but I've read that after a workout it has been shown by some studies to be ideal for rebuilding protein stores and meeting overall protein goals.
Otherwise look into good sources of plant proteins, like legumes. That would really help with protein, fiber, healthy carbs and be very low in fat.0 -
Be sure to look at veggie and other plant proteins too so you are not completely eating tofu, beans, and animal protein. Chia, flax, and broccoli can be great sources of protein.
Broccoli has only 4.2 g of protein per 148 g serving. It is an incomplete protein, but not a concern if you are getting the lacking essential amino acids elsewhere in your diet.
Beef (85/15) has 22 g of protein per 85 g. serving. It is a complete protein.
You would have to eat 5+ servings of broccoli to get the amount of (incomplete) protein as in a 3 oz hamburger.
Yes, broccoli is a healthy addition to your diet, but don't depend on it as a great protein source.0
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