Help - How Can I Add More Protein to My Plan?

barefootgal

I'm trying to stick to a high protein, 1200 calorie per day plan but so many of the protein sources also have fat. I know that we need fat and we also need carbs so are there foods that have mostly protein and very little fat and carbs? My plan is 40% protein, 30% carbs and 30% fat. If I added more protein I would reduce the carbs or the fats. This is my 3rd week and I'm getting discouraged. :sad: I eat 3 meals and 3 snacks per day. Everything I eat is in moderation and I'm eating healthy but I need more protein. :frown:

barefootgal

I'm trying to stick to a high protein, 1200 calorie per day plan but so many of the protein sources also have fat. I know that we need fat and we also need carbs so are there foods that have mostly protein and very little fat and carbs? My plan is 40% protein, 30% carbs and 30% fat. If I added more protein I would reduce the carbs or the fats. This is my 3rd week and I'm getting discouraged. :sad: I eat 3 meals and 3 snacks per day. Everything I eat is in moderation and I'm eating healthy but I need more protein. :frown:

greeneyedgirl

Good sources are:
>Egg beaters
>Cottage cheese
>Low fat cheese
>Lean Meat
>Nuts

mrsyac2

I'm trying to stick to a high protein, 1200 calorie per day plan but so many of the protein sources also have fat. I know that we need fat and we also need carbs so are there foods that have mostly protein and very little fat and carbs? My plan is 40% protein, 30% carbs and 30% fat. If I added more protein I would reduce the carbs or the fats. This is my 3rd week and I'm getting discouraged. :sad: I eat 3 meals and 3 snacks per day. Everything I eat is in moderation and I'm eating healthy but I need more protein. :frown:

Try Kashi it is health food packed with protein and fiber which both are great- and don't forget Chicken, Tuna, or Turkey and even Fish

barefootgal

Thanks Greeneyedgirl - I guess I knew about most of those and I'm wondering if there are any other plant-based foods that are high in protein other than nuts? Egg whites, tuna, fish, lowfat cottage cheese and nuts are all good sources of protein but I guess there's really no way to have protein without a little fat - is there? What types of meals do you eat? What things do you find keep you satisfied longer?

PixieGoddess

NUTS! I personally love trail mixes (b/c I'm a college student and can get it in individual "grab-and-go" packages) but if you decide to take this route, pick wisely! Many trail mixes have extra stuff like candies and dried fruit that would add to your fat and carb intake. Stick to mixes that are only/mostly nuts with maybe a little dried fruit.

Ganbatte! (Good luck!)

theresamasucci

I use Xymogen Rice Protein. It has the highest protein and fiber and I add strawberries or bananas to it, or flavor it with hershey's lite chocolate.

Also, chicken breast

FitJoani

edamame, which is basically shelled soybeans. It packs a HUGE protien and nutritional punch for very very few calories. It makes a killer stirfry over brown rice....

arewethereyet

chicken, fish, turkey.

Not all fats are created equal. The fats in salmon, avacado and almonds is good for you. It raises the HDL which in turn lowers the LDL.

I dont worry about HOW much fat as much as what KIND of fat.

arewethereyet

oh yeah I also eat Special K high protein and use Genesoy Protein Powder vanilla flavor with 8 oz of skim milk. Both yummy and loaded with protein.

Sometimes I even sprinkle a choop of the protein on my oatmeal!

hmo4

Drink some Whey Protein Powder. 2 scoops in a shaker cup, or blender will give about 52g, depending which you buy. I add ice, or sometimes mix it with ice and water some pre workout and some post work out. I've even added it to low fat plain yogurt. Body Fortress from Walmart is a good cheaper brand.

Biggestloserfan

Protein Powder seems the way to go if your trying for that much protein. However, that seems a little high for a normal diet unless your trying to bulk up. You normally don't want more than 20 - 30% if you are female of protein unless you are body building. Not sure what your trying for. Just thought I would give you that information as well.

shar140

I too am doing a 40/30/30 and I find it hard to get that much protein - basically I try to have some protein at each meal/snack. Lowfat cottage cheese is a good source - 15 g protein per half cup! Like others said, there's poultry, fish, low fat cheese, edamame. Beans are a good source of protein as well, but I have to be careful about the carbs in them. Watch out for the carbs in protein powders, too.

theresamasucci

Here's the deal on the Xymogen Rice Protein (aka OptiCleanse GHI Functional Food) power.

171 caloried
fat 3 g
sat fat. 1 g
0 cholesterol
56 mg sodium
425 potassium
20 g. carb.
3 g fiber
5 g. sugar
26 g. protein

not to mention a whole slew of vitamins. It supports the GI, Hepatic and Inflammatory. So gluten free and recommended for allergy mediated issues. You can use this as a cleanse but I find it excellent when I am just not getting quite enough lean protein and this just ups it enough to keep me in the game and a fat burning machine. I only use it 2 or 3 times a week.

smitty328

I hear ya, what I do....... I drink Whey Protein, it's a shake 2 times a day and it gives me 120+ points to my protein, and honestly it isn't bad at all. I am new to this whole thing too, it's hard to try and get everything right, but we are trying and learning
Karen~

lessertess

Fat free cottage cheese and yogurt (11 grams in 1/2 cup usually 80 calories)

Lowfat cheeses

Eggs (or just egg whites if you want to save calories--although the health benefits of a whole egg are great)

almost any "white" fish like tilapia has next to no fat and tons of protien.

Shrimp--extremely low fat. (6 fat grams and 40 some protien grams in pound) They are high in cholesteral but packed with protien. I think a pound has about 350 calories.

lean grilled meats like chicken breast, turkey or even lean cuts of beef and pork

Beans (extremely high in protien and also in insoluable fiber so not all the calories are absorbed)

Sprouts and mushrooms have protien and although it's not a lot, can add to the protien mix in a salad without adding calories.

Oh, and be careful of protien powders,they are packed with calories and many people think they are calorie free.