Low Calorie, High Protein foods?

Tempe729

So while I have been great at keeping under or around my daily calorie limit, I have been having a really hard time getting in enough protein (usually only 40-65g versus the 150g I should be getting).

I use the Cytosport-100% Whey Protein-Chocolate mix once in a while, but the calorie content overloads my daily limit pretty fast, so I try not to have it often. (especially since I can't stand it with regular water, so I usually mix it with fat free/skim milk.)

Are there any foods or meals you'd recommend that are relatively low in calories but have a decent amount of protein content? I don't have any food allergies, and I'll eat pretty much anything, so no restraints...

Any help would be awesome! ^_^

JustBreathe418

Nonfat plain greek yogurt! 6oz is about 100 cals and you get like 18g of protein depending on the brand you buy. I usually eat mine with a little bit of cinnamon and some stevia.

melaniecheeks

Canned tuna - 100g has 25g protein for just over 100 calories.

Chicken breast - a 130g typical breast, poached or grilled, will have 25g protein for about 130 calories

Cottage cheese - 12g protein for 115 calories in 100g

psmd

Egg whites and tuna. Not at the same time, made that mistake yesterday...

Tempe729

Egg whites and tuna. Not at the same time, made that mistake yesterday...

I'll keep that in mind! I usually have egg whites for breakfast (hard-boiled, because I'm ususally having to eat on the way to class)

^_^

snookumss

Meat Chicken, salmon, tuna and turkey are all great sources of protein. High protein, not much else Glad to see ya working on it Girly!

ElPumaMex

So while I have been great at keeping under or around my daily calorie limit, I have been having a really hard time getting in enough protein (usually only 40-65g versus the 150g I should be getting).

I use the Cytosport-100% Whey Protein-Chocolate mix once in a while, but the calorie content overloads my daily limit pretty fast, so I try not to have it often. (especially since I can't stand it with regular water, so I usually mix it with fat free/skim milk.)

Are there any foods or meals you'd recommend that are relatively low in calories but have a decent amount of protein content? I don't have any food allergies, and I'll eat pretty much anything, so no restraints...

Any help would be awesome! ^_^

I am really, really surprised your goal is 150g of protein.
I am 6'1" and weigh 210 lbs, and my protein goal is only 69 g !

150g of protein is 600 calories (4 cal per gram of protein)
If your total calorie goal is say 1500, that means you target protein is 40% of the total cals !!

Way too much protein, if you let me say, unless you do strength training.

I follow the DASH guidelines, with protein being 15 to 20% of your total calories.

So I would recommend you investigate if you really need that much protein.

Hurricane_C

Any options for vegetarians?

suziecue66

So while I have been great at keeping under or around my daily calorie limit, I have been having a really hard time getting in enough protein (usually only 40-65g versus the 150g I should be getting).

I use the Cytosport-100% Whey Protein-Chocolate mix once in a while, but the calorie content overloads my daily limit pretty fast, so I try not to have it often. (especially since I can't stand it with regular water, so I usually mix it with fat free/skim milk.)

Are there any foods or meals you'd recommend that are relatively low in calories but have a decent amount of protein content? I don't have any food allergies, and I'll eat pretty much anything, so no restraints...

Any help would be awesome! ^_^

I am really, really surprised your goal is 150g of protein.
I am 6'1" and weigh 210 lbs, and my protein goal is only 69 g !

150g of protein is 600 calories (4 cal per gram of protein)
If your total calorie goal is say 1500, that means you target protein is 40% of the total cals !!

Way too much protein, if you let me say, unless you do strength training.

I follow the DASH guidelines, with protein being 15 to 20% of your total calories.

So I would recommend you investigate if you really need that much protein.

maybe 150g protein is too much but the amount you have is very low. At a minimum whilst losing weight, exercising should aim for 1g protein per pound of lean mass.

melaniecheeks

For vegetarians - eggs, beans, tofu, cheese, nuts and seeds.

I try to sneak more protein into my snacks as well as at main meals - hard boiled egg, laughing cow triangle on rice cake, humous with celery sticks, crab sticks, roast soy beans, almonds etc

leomentlines

Any options for vegetarians?

Greek yogurt, quinoa, low(er) fat cheeses (I love Cabot cheese for this), and egg whites. These are usually my staples

ElPumaMex

@suziecue66:

Not sure where you obtained that number of 1 gram of protein per pound, but if I used that recommendation I would need:
209 lbs x 0.74 = 155 grams !! (I estimate I have 26% body fat)

That would be equivalent to almost 34% of my calories from protein !!
too much by any standards !
That Generic rule of "1 gram of protein" per lean mass seems then meant for body builders, etc.

Furthermore, the 1g of protein per lb of lean body mass that you recommend, is not a rule that agrees with the DASH recommendations.

Look at page 11 of this page from the National Heart Lung and Blood Institute:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

They recommend 18% of calories to be assigned to protein.
I have elected to set to 15%, which is still within the DASH guidelines of 15 to 20% found in other papers and studies.
My calories per day is 1830, so that means: 0.15* 1830 = 274.5 calories from protein
274.5 calories is almost 69 grams of protein, which is my goal at the moment.

I know not everyone agrees with DASH, but it certainly makes sense to me.

So while I have been great at keeping under or around my daily calorie limit, I have been having a really hard time getting in enough protein (usually only 40-65g versus the 150g I should be getting).

I use the Cytosport-100% Whey Protein-Chocolate mix once in a while, but the calorie content overloads my daily limit pretty fast, so I try not to have it often. (especially since I can't stand it with regular water, so I usually mix it with fat free/skim milk.)

Are there any foods or meals you'd recommend that are relatively low in calories but have a decent amount of protein content? I don't have any food allergies, and I'll eat pretty much anything, so no restraints...

Any help would be awesome! ^_^

I am really, really surprised your goal is 150g of protein.
I am 6'1" and weigh 210 lbs, and my protein goal is only 69 g !

150g of protein is 600 calories (4 cal per gram of protein)
If your total calorie goal is say 1500, that means you target protein is 40% of the total cals !!

Way too much protein, if you let me say, unless you do strength training.

I follow the DASH guidelines, with protein being 15 to 20% of your total calories.

So I would recommend you investigate if you really need that much protein.

maybe 150g protein is too much but the amount you have is very low. At a minimum whilst losing weight, exercising should aim for 1g protein per pound of lean mass.

sfootman

There are other whey proteins with only 80 calories like Whey Factors ....or Pure Protein by Market Pantry only has 140 calories

Hurricane_C

I thought it was (roughly) 1-2 (depending on activity level and whether or not your a vegetarian) times your weight in kg....

so I'm 136 lbs, or 61.8 kg and I'm a vegetarian... so I'd need roughly 123g protein a day (61.8 x 2)

ElPumaMex

I thought it was (roughly) 1-2 (depending on activity level and whether or not your a vegetarian) times your weight in kg....

so I'm 136 lbs, or 61.8 kg and I'm a vegetarian... so I'd need roughly 123g protein a day (61.8 x 2)

May I ask where did you find 1 to 2 grams is correct?

I am currently searching for a study/source on the number of grams (or percentages of calories) for protein.

So far, it has only been a widely circulating rumor on MFP, but no links to studies.

Hurricane_C

My boyfriend, who is studying exercise physiology, told me that a few weeks ago when i was trying to figure out how much I should be getting. I think he said if you're active and lifting then its like 1.5 but vegans and vegetarians need closer to 2.

ElPumaMex

My boyfriend, who is studying exercise physiology, told me that a few weeks ago when i was trying to figure out how much I should be getting. I think he said if you're active and lifting then its like 1.5 but vegans and vegetarians need closer to 2.

@Hurricane:

Very interesting !

Would you mind asking your boyfriend, to provide some links to studies that show the adequate number of grams of protein?
I am sure the number will change depending on activity, sex, age, etc

But any study that shows this would be very much appreciated !

In the meantime, I will keep using the 15 to 20% guideline from DASH.

CyanideCyster

I'm trying to get 140g per day and it is hard sometimes. I have a can of tuna a day and optimum nutritions gold standard extreme chocolate whey, I think it tastes nicer with water instead of milk so that helps!
I snack on things like pepperami, chicken slices/bites and boiled eggs and have a grill up everyday, 2 rashers of bacon, a sausage and 2 scrambled eggs. Baked Beans are a good source also you can add to your grill up. Chicken stir frys with just the veggies no rice or noodles are really high in protein and low in cals, I just add different spices to add a bit of taste! Failing that, if I'm still under at the end of the day I will have another shake even if it takes me over my cals as building muscle is more important to me and I can burn the 130 cal in the whey shake pretty easily!

Tymtrvlr

Hey Beautiful! Your mum's current diet is based on my body type (Endo-Ecto). Basically, a slow metabolism & a body that has trouble building & maintaining lean muscle. It emphasizes more protein to build muscle and only eating complex carbs together that slow down the body's conversion of food to sugar. My plan suggests 2-3 oz. of lean protein each in 3 meals and 2 snacks (a 3rd snack is optional) for a total of about 10-12 oz. of protein per day. There is approximately 7 grams for each 1 ounce of protein. According to this website, a 220lb. person with a slower metabolism, should be getting about 74 grams of protein a day. Keep in mind, this amount of protein is designed to help you lose weight & gain muscle. Once you get to your desired size, unless you intend to get into body-building, you will need to adjust the protein down a bit. I hope this helps! Good Luck Everyone! ~Trina (Mum)

(http://lowcarbdiets.about.com/od/nutrition/a/protein.htm

kleighsamboer

dark leafy greens people, dark leafy greens! One pound of kale has more than enough protein than is generally recommended by the USDA.

wftiger

http://www.cdc.gov/nutrition/everyone/basics/protein.html

According to government site men only need 56 grams and women 46 grams. With that said, I go by my Dr. who says women should eat 20 grams 4 times a day and men should eat 30 grams 4 times a day. It's working great for me so I see no need to adjust it now.

And a listing of high(er) protein foods -- http://lowcarbdiets.about.com/od/whattoeat/a/highproteinfood.htm

Here is a site by Harvard that says .8 grams per kilo of weight. So if you are overweight then the governments one-size-fits-all wouldn't hold true. http://www.hsph.harvard.edu/nutritionsource/questions/protein-questions/index.html#howmuch

SmashleeWpg

I manage to easily get over 120 grams of protein a day on a regular basis; here's what some of my meals include:

- serving of Greek yogurt (18 grams protein)
- chicken, turkey breast, ground turkey, canned tuna (the whole can) salmon, halibut, and other white fish
- lean steak and pork tenderloin
- kale and spinach (kale chips in the oven are DE LI CI OUS!)
- low-fat cottage cheese, milk, and chocolate milk
- eggs and egg whites (usually I'll do a combo of 2 eggs + 3 egg whites, scrambled = 25 g protein)
- protein powder
- tofu, beans, natural peanut butter

lots of options, you just have to be creative!

ruby_red_rose

99% fat free ground turkey

SammyKatt

So while I have been great at keeping under or around my daily calorie limit, I have been having a really hard time getting in enough protein (usually only 40-65g versus the 150g I should be getting).

I use the Cytosport-100% Whey Protein-Chocolate mix once in a while, but the calorie content overloads my daily limit pretty fast, so I try not to have it often. (especially since I can't stand it with regular water, so I usually mix it with fat free/skim milk.)

Are there any foods or meals you'd recommend that are relatively low in calories but have a decent amount of protein content? I don't have any food allergies, and I'll eat pretty much anything, so no restraints...

Any help would be awesome! ^_^

I am really, really surprised your goal is 150g of protein.
I am 6'1" and weigh 210 lbs, and my protein goal is only 69 g !

150g of protein is 600 calories (4 cal per gram of protein)
If your total calorie goal is say 1500, that means you target protein is 40% of the total cals !!

Way too much protein, if you let me say, unless you do strength training.

I follow the DASH guidelines, with protein being 15 to 20% of your total calories.

So I would recommend you investigate if you really need that much protein.

I have 170g of protein everyday! You cant eat to much protein, its good for you. I would starving all day if I only ate 69g of protein.

Commander6666

Yes. Eat some meat!!

SmashleeWpg

I have 170g of protein everyday! You cant eat to much protein, its good for you. I would starving all day if I only ate 69g of protein.

You can probably eat too much protein. I think (and I'm not a doctor, so this is just what I've heard/read) the problem with some meal plans like Atkins (ketogenic diets) and the like is that people were eating too few calories, too much protein, and not enough water, and their kidneys were going into overdrive and causing problems.

So really it's just like everything else, in moderation! That being said - I'd take 170 grams over 69 grams ANY day!

SammyKatt

I have 170g of protein everyday! You cant eat to much protein, its good for you. I would starving all day if I only ate 69g of protein.

You can probably eat too much protein. I think (and I'm not a doctor, so this is just what I've heard/read) the problem with some meal plans like Atkins (ketogenic diets) and the like is that people were eating too few calories, too much protein, and not enough water, and their kidneys were going into overdrive and causing problems.

So really it's just like everything else, in moderation! That being said - I'd take 170 grams over 69 grams ANY day!

Most people who do Atkins also don't do it the right way. They stay at 20g of carbs the whole time they do the diet. You are only suppose to stay at 20g carbs for 2 weeks and then start upping it!

I think most people can eat protein without having problems. If they do have kidney problems, they should be on a special diet anyways. I only have 1 kidney and have never had an issue with eating high protein, I just make sure to drink my water and eat healthy! =P

tigersword

Macros are pretty individualized. Some people need higher or lower levels of specific macros based on specific medical conditions.

As for the DASH diet, it's a diet book. I wouldn't put any more faith in that than I would the Atkins or South Beach diets.

Sedentary people need 0.8 grams of protein per kilogram of body weight according to the USDA. Most fitness professionals suggest slightly higher levels for people losing weight, 1.5 grams per kilogram, in order to assist with maintaining lean mass, more so for cardio trainers than for strength trainers.

As for the 1 gram per pound of LBM, it's a very close number to 1.5g/kg so people who use pounds tend to use it.

samhelen

Any options for vegetarians?

Mixing legumes with grains makes a complete protein so the obvious would be some form of bean with a brown rice or other complex whole grain...
Boca products have a good amount of protein and generally available in main-stream grocery stores.
Low fat cottage cheese
Tofu
Nut butters like almond and cashew

bailbondbabs

POACH your chicken! So juicy and full of protein. I almost always go way over the protein set for me

chevy88grl

@suziecue66:

Not sure where you obtained that number of 1 gram of protein per pound, but if I used that recommendation I would need:
209 lbs x 0.74 = 155 grams !! (I estimate I have 26% body fat)

That would be equivalent to almost 34% of my calories from protein !!
too much by any standards !
That Generic rule of "1 gram of protein" per lean mass seems then meant for body builders, etc.

Furthermore, the 1g of protein per lb of lean body mass that you recommend, is not a rule that agrees with the DASH recommendations.

Look at page 11 of this page from the National Heart Lung and Blood Institute:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

They recommend 18% of calories to be assigned to protein.
I have elected to set to 15%, which is still within the DASH guidelines of 15 to 20% found in other papers and studies.
My calories per day is 1830, so that means: 0.15* 1830 = 274.5 calories from protein
274.5 calories is almost 69 grams of protein, which is my goal at the moment.

I know not everyone agrees with DASH, but it certainly makes sense to me.

So while I have been great at keeping under or around my daily calorie limit, I have been having a really hard time getting in enough protein (usually only 40-65g versus the 150g I should be getting).

I use the Cytosport-100% Whey Protein-Chocolate mix once in a while, but the calorie content overloads my daily limit pretty fast, so I try not to have it often. (especially since I can't stand it with regular water, so I usually mix it with fat free/skim milk.)

Are there any foods or meals you'd recommend that are relatively low in calories but have a decent amount of protein content? I don't have any food allergies, and I'll eat pretty much anything, so no restraints...

Any help would be awesome! ^_^

I am really, really surprised your goal is 150g of protein.
I am 6'1" and weigh 210 lbs, and my protein goal is only 69 g !

150g of protein is 600 calories (4 cal per gram of protein)
If your total calorie goal is say 1500, that means you target protein is 40% of the total cals !!

Way too much protein, if you let me say, unless you do strength training.

I follow the DASH guidelines, with protein being 15 to 20% of your total calories.

So I would recommend you investigate if you really need that much protein.

maybe 150g protein is too much but the amount you have is very low. At a minimum whilst losing weight, exercising should aim for 1g protein per pound of lean mass.

The 1g of protein per 1lb of lean body mass is the general recommendation out there. I try and get around 100-110g of protein a day (my LBM is around 106lbs). I used to aim for higher, but found that it causes me to have issues with my kidneys when I consume more than 130g or so. So, I tend to stay well under that.