I can’t get enough protein without also eating too much fat! Help!

mclucas92

I’m starting to count macros, and have consistently been unable to get enough protein (123g) while not going over my daily fat goal (41g). To complicate this more, I eat a mostly vegan diet (though I eat humanely raised eggs).

How in the world do I get in that much protein?? Based on the math, I need 2.7x the grams of protein as I do of fat, which means that even eggs and almonds won’t get me there—their protein to fat ratio isn’t 2.7 to 1. Are there ANY foods with this ratio? Am I trying to do the impossible?

Please help!

AnvilHead

https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also/p1

felixg1109

Well eggs and nuts do have a lot of fat. It should be no problem if you use products like low-fat meat, low-fat cheese (in germany we got "Handkäse" - 100g have 30g Protein, 121kcal, 0.5g fat), cottage cheese, beans, skyr, proteinshakes and so on. You could even use only the white part of the egg, because the fat is within the yellow part.

I have no problem to reach my 200g with under 30g fat ;-)

jgnatca

Egg whites are nearly pure protein without the fat. You could separate the humanely raised yolks, make Hollandaise sauce, and give it away as Christmas presents.

I think you will need to also incorporate tofu and Seitan in your diet.

kommodevaran

I think you're trying to do something completely unnecessary. What math says that you need 2.7 times the amount of protein to fat? What is your calorie goal, and is it even appropriate, waht's your height and weight?

MamaWatermelon

Look into seitan. You can purchase it or make it yourself using vital wheat gluten. For 3 oz. of seitan you will usually find 90 calories, 0g fat, and 15g protein. Of course this varies by brand, flavor, and recipe

VUA21

You can always incorporate a protien shake into your day.

Mithridites

Pea protein has been helpful, and I’m one of those lucky people who enjoy the taste 😁

kimny72

First, is there a specific reason you chose those macros? What is your height and weight? Unless you have medical issues involved, I don't believe there's any harm in getting a bit less protein than that and a bit more fat.

Secondly, some lean protein sources that might work for you if you decide to stick with those numbers could be egg whites, tofu, edamame, lentils, seitan, and vegan protein powder.

AnnPT77

AnvilHead wrote: »

https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also/p1

That's a great source - the linked spreadsheet lists many foods in order by most protein for fewest calories. If you're vegan, you'll want to scroll past the mostly meaty/fishy clump near the top, but the veg options are in there, aplenty - just scroll down the spreadsheet a ways. It was a great help to me, as a vegetarian.

Keep in mind that you don't need individual foods with that fat/protein ratio, you just want to be somewhere near the macro numbers at the end of the day. And close is fine; precision isn't required.