Protein

Teasha2820

I'm struggling to get enough protein and stay lower fat. My dietician wants it 40%protein 30% fat 30%carbs. Are there good low fat protein options other than chicken breast and turkey? Those are my go to but it's getting old fast

yirara

without knowing more about yourself and how much you eat 40% protein might be a lot more than you actually need. Did your dietician say why they recommended this?

AnnPT77

In case you haven't already run across it here, you may find this thread helpful:

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

It links to a spreadsheet that lists many, many foods in order by most protein for fewest calories. That would inherently put things high on that list that are higher in protein, lower in either or both of fats and carbs.

A few lower fat, higher protein things I like are plain nonfat Greek yogurt (on fruit, in oatmeal, as a base to make salad dressings, as a sour cream sub) and lowfat cottage cheese. (NB I'm vegetarian. Lots of meats and fish/seafood are good sources, but I can't name them out of ignorance. That spreadsheet will list them, though.)

If you want a separate opinion on protein needs, or to learn more about the nuances of protein needs, this is an evidence-based source:

https://examine.com/guides/protein-intake/

cheryl_lynn007

I do a premier protein shake for either breakfast or lunch. I also like doing 2 scrambled eggs with a sprinkle of feta and spinach.

age_is_just_a_number

High protein & low in fat:

Cottage cheese

protein powder —> I use LeanFit. I like both the chocolate and the vanilla

Soy beans & Tofu

Greek Yogurt

Beans

High in protein & also high in fat:

Nuts and seeds —> chia, flax, hemp, pumpkin, peanuts, almonds to name a few —> but these come with fairly high fat at well.

Eggs —> in particular egg whites

Alatariel75

https://community.myfitnesspal.com/en/discussion/comment/48671696#Comment_48671696

Egg whites have no fat. Whole eggs are no higher in fat than Greek yogurt.

AnnPT77

https://community.myfitnesspal.com/en/discussion/comment/48671734#Comment_48671734

Weeellllll, that depends on which Greek yogurt, doesn't it? I buy nonfat plain Greek yogurt two 3-pound tubs at a time. Nonfat Greek yogurt is obviously substantially lower in fat than whole eggs, comparable to egg whites, but does have more carbs than egg whites. 2% fat Greek yogurt is somewhat lower in fat than whole eggs, in percent of calories from fat terms.

Alatariel75

https://community.myfitnesspal.com/en/discussion/comment/48671809#Comment_48671809

Oh true, if you're going for reduced fat. I always buy full fat and went off that.

age_is_just_a_number

https://community.myfitnesspal.com/en/discussion/comment/48671734#Comment_48671734

I typed the eggs, then added the whites. I don’t normally eat just egg whites, so not that familiar with how they log. In terms of Greek yogurt vs eggs, when I log them, the protein is about the same, but the fat is very different:

AnnPT77

https://community.myfitnesspal.com/en/discussion/comment/48671918#Comment_48671918

But those eggs appear to have added fat.

Two large eggs would be about 140-160 calories, with some variation in size. I don't know whether the fried eggs you logged are your recipe with a measured amount of fat/oil, or someone else's recipe. Seems like there must be roughly 24-44 calories of oil, butter or other added fat in that entry - 3 to 5-ish grams - not just the eggs.

If OP is trying to increase protein and decrease fats, frying the eggs wouldn't be my suggestion, unless frying without oil in a non-stick pan or something like that.

Alatariel75

https://community.myfitnesspal.com/en/discussion/comment/48671918#Comment_48671918

That entry is for fried eggs and will include oil from the frying, you're better to track the eggs separate to any fat used for cooking.

And in the absence of anything saying "non-" or "low fat" greek yogurt, I just went with how it comes naturally, which is about the same fat as eggs.