Protein (not shakes!!)

SmashitSam

Hey, I'm looking for some sources of protein that I can (preferably) snack on that are low in carbs and fats. My app says I should be eating around 95g a day, I'm currently averaging 60-70g. I eat cod, salmon or chicken usually for dinner, different types of beans in my soups for lunch, nuts as snacks, but I'm struggling to get it up. I can't really afford the cost of shakes and don't want the calories, but I am open to suggestions... and add me as a friend!!!

livingleanlivingclean

Egg muffins/frittata? (using mostly egg white) - you can add whatever vegies you like, a bit of cheese if you can "afford" the fat - you can make them in bulk and freeze.

mrramsey1969

I have pacific gold beef jerky 90 cal packs that I snack on. They have 14g of protein.

kshama2001

Fish and chicken meet your criteria of being good sources of protein that are low in carbs and fat. I wonder if your servings aren't big enough - how many ounces do you have in a serving?

Your breakfasts and lunch, plus eggs for breakfast, should give you plenty of protein.

brewerfan13

Different breads like Arnold bread has more protein. Also peanut butter brand Krema has more protein that most brands. Egg whites are essentially all protein. 4g each I think

Pam_Shebamm

Jerkey is great for this. I like Ostrim jerky sticks. Most run less than 100 cals and have ~14g protein.

cerise_noir

Canned tuna, Non-fat Greek yogurt, cottage cheese, shrimp, hard boiled eggs, protein bars.

H_Ock12

Tuna & a boiled egg with a TSP of mayo and some pickles.
Beef jerky.
Bacon.
Sandwich meat.
Cheese.

Strawblackcat

I love jerky. In particular, Epic bars they make bites too,) are wonderful! They blend up the jerky with dried fruits and nuts, and they're vacuum sealed so that they're still soft instead of rock hard. Plus, all the meat used is sustainably raised!

hazcad

Whenever I'm running low on protein I turn to ham. The ham I get has 11g protein per slice and 1g fat. If I have some fat left I accompany it with soft cheese and some carrot sticks. Great evening snack.

RogerToo

SmashitSam wrote: »

Hey, I'm looking for some sources of protein that I can (preferably) snack on that are low in carbs and fats. My app says I should be eating around 95g a day, I'm currently averaging 60-70g. I eat cod, salmon or chicken usually for dinner, different types of beans in my soups for lunch, nuts as snacks, but I'm struggling to get it up. I can't really afford the cost of shakes and don't want the calories, but I am open to suggestions... and add me as a friend!!!

Hi
I'm sorry to hear that Shakes are out as I have one a day, Buying through CostCo yesterday I got boxes with 18 shakes each and a cost of $19.99 or $1.10 each which is decent to me. I like their large cans of Chicken breast that run 210 calories per 12.5 ounce can and 45.5g protein. I also have used Cottage Cheese, Lean Thin Center Cut Pork Chops and Dannon Light & Fit Greek Yogurt. Some things You do need to watch the Sodium. I look for whatever is on sale and cook meats ahead and freeze. Things to look at would be Low Sodium Hams, Turkeys, & Whole Pork Loins

Good Luck
Roger

CipherZero

Whey concentrate is cheap. I buy it from My Protein for about $60/11lb bag, and get 200 servings at 20g protein each.

AnjaliSD

I really like cottage cheese. You can get the kind with reduced fat (I personally don't)/

cwolfman13

eat meat, poultry, or fish with your lunch...make egg and egg white omelettes for breakfast...cottage cheese...jerky...Greek yogurt

Commander_Keen

Hard boiled eggs
chicken
turnkey
beef
fish
---- You could even go with this
Milk
cheese
Yogurt
Cottage cheese

Rincewind_1965

Cottage cheese, Skyr, Seafood, cream-cheese (low-fat!), yoghurt, egg yolk, poultry are all around 20% protein.
Soy-products (Tofu) are good too. As a guideline: The higher the protein the lesser the recognizable taste, so prepare to fill up your spices.

not_a_runner

Shakes are actually fairly cost effective and low in calories when compared to other protein sources. A tub may be expensive up front, but it will last a long long time. (It's typically much cheaper than a lot of the protein bars out there, and much lower calorie as well.)
Nuts would not be a top choice for me if my goal was lower calorie/high protein, as nuts are much heavier in fats than protein. Not trying to sound judgy of your food choices, just my thoughts based on your stated preferences. I would not opt for nuts as main source of protein, unless I really loved them.
I typically plan my main meals around a protein source- chicken/turkey/beef/eggs/fish etc. Bump up the servings a few ounces if I need more protein for the day. With three meals per day with a decent serving size of protein it should be fairly easy to hit 95 g per day.
I frequently eat chicken and veggies for a snack.

SkinnyGirlCarrie

I mix protein powder in my morning cream of wheat or oatmeal (bonus it acts as a sweetener). Not sure if you are looking to not use a powder at all since you said no shakes or if it's more a cost thing, but I have to say it dramatically ups my protein in the morning if I'm not having eggs.

Currently using EAS Advantage Edge Creamy Vanilla which has 60 cals/0g Fat/1g Carb/15g Protein. I got the 2.5lb bag for $25 at my local BJs with a $5 off coupon so came to $20 and has 54 servings. Amazon has good prices on some powder too. (Side note on this particular powder, I mixed it with milk in my blender ball shaker and it didn't mix as smooth as some others I've had, but I find it not an issue mixed in hot cereal and would probably mix well in an actual blender if I felt like going to the trouble).

Other than that my afternoon snack is usually rolls of turkey and as slice of cheddar cheese. Some of the flavored tuna pouches are pretty good. Hard boiled eggs, ground turkey, Greek yogurt and cottage cheese are all good too.

Editing to add: Think Thin and Power Crunch bars are pretty yummy but again usually over $1 a bar so that might be out for you too.

SmashitSam

So many useful ideas on here thanks guys!! Now trying to incorporate more eggs, Greek yogurt and upping the portion size of the meat/ fish I'm eating! Also acquired 2 tubs of maxinutrition lean protein powder for post gym shakes - I said no powders but these were on offer and my student loan came in handy

AFGP11

I just got some chicken jerky from Sam's club that is ginger teriyaki and it's delicious and has 11 grams of carbs per 80 calories. I also switch out regular pasta for chickpea pasta which has 12 grams of protein per serving (and only 33 grams of carbs!). I do other little things like that throughout the day. I am lifting heavy, so I need closer to 150g of protein a day. Protein shakes are kind of a must at this point, and they take the pressure off getting it all from my diet. Otherwise I'd never get to eat anything fun.

EricaCraigie

Broccoli !