We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

How can I get a lot of protein and a small amount of fat.

puadolpa462
puadolpa462 Posts: 1 Member
in Food and Nutrition
Please send me a non-complicated meal who has a lot of protein and and small amount of fat.
I don't care if it's for dinner, lunch or breakfast.
Thank you!
Tagged:

Answers

  • AnnPT77
    AnnPT77 Posts: 35,305 Member
    Focus your meal on the foods near the top of the spreadsheet linked in this list:

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

    Most of the things near the top are meat/fish. If you pick those, use a cooking method that uses minimal or no oil: Roast, broil, grill, poach. You can find recipes online with a web search, such as picking meat XYZ then doing a web search for "roasted XYZ recipe".

    Add a good sized heap of veggies you like on the side, raw, roasted, steamed, or stir-steamed in a bit of broth.

    If it's breakfast and you like to be traditional, maybe choose eggs, consider hard-boiled or poached or baked. Add some veggies to the baked version, or eat some fruit alongside. Frittata or omelet made in a non-stick pan or with a tiny bit of oil would be an option. Plain nonfat greek yogurt with berries would be another breakfast-y option.
  • yirara
    yirara Posts: 10,106 Member
    One thing to consider is how much protein you really need and now much of it your body can actually use. I mean, you can put chicken breast into a pan and spice it with all the spices in the world, but 'a lot' is not always the solution to everything.
  • hagendaz2007
    hagendaz2007 Posts: 4 Member
    Chicken or fish and spices can makes so many different flavours
  • lukedavis19
    lukedavis19 Posts: 2 Member
    Things like Chicken breast and white fish are very low in fat and a great source of protein :smile:
  • Lietchi
    Lietchi Posts: 6,987 Member
    Skyr or Greek yogurt with fruit is my go-to breakfast for a quick hit of protein in the morning.
  • yirara
    yirara Posts: 10,106 Member
    And don't forget to eat some fat. Your brain needs it to function, and your intestines to move things along.
  • achefling
    achefling Posts: 23 Member
    I tend to eat high protein/low fat, about 145 grams protein, 20% fat. With lots of veggies.

    Breakfast - 2 egg whites, 1 egg, thin (3oz) pork loin, lots of spinach, cauliflower rice, mushrooms, red peppers and onions, enchilada sauce for spice.
    Lunch: big salad with 4.5 oz chicken
    Dinner: veggie soup with 4,5 oz chicken or grilled chicken, baked sweet potato and stir-fry veggies.
    Snack: overnight oats (10 oz Greek yogurt, 1/4 c oats, & cranberries, with 6 almonds). I stock up on cranberries when they are in season and freeze.


Categories