Adding protein without adding fat

KrissyKris10

I changed my percentages to 50% carbs, 30% protein, and 20% fat. My problem is that i can't seem to add more protein to my diet without going over my fat percentage. How do i encorporate more protein into my diet without adding a lot of fat?? any suggested foods??? thanks.

tehzephyrsong

Lean meats, protein powder, egg whites.

Lina4Lina

Legumes, leafy greens, quinoa, etc.

BackTatJIM

protein powder, egg whites, skim milk, fat free greek yogurt

jypsyjulia

Legumes, leafy greens, quinoa, etc.

This.

MrOFM

Chicken,Egg Whites, Greek Yogurt, Protein Shakes, Lean Beef 93 and Fat free, Fat free cheese.

There are so many ways.

pullipgirl

tilapia and shrimp are low fat and no carbs with high protein

rcthale

My favorite is cottage cheese (1 percent) with a banana sliced in. If you really want to limit calories, then start sampling protein powders until you find your match.

KrissyKris10

i've been doing the greek yogurt, cottage cheese, chicken, fish, lean beef, and cheese. i think i might have to explore egg whites and protein powder.

HorizontallyImpaired

Premier Protein shake from Sams club - 30 grams of protein!

you can find the break down here on MFP

mmapags

Lower your carbs and raise your fats. Carbs are high and fats are low. The mix you have will be a difficult mix to maintain. The priortiy should be protein goal first, fat goal second, carbs with what's left. Protien should be about .8 grams per lb of lean mass. Fats .35 to .4 grams per lbs of lean mass.

kiittenforever

Tofu, canned tuna...

lynnsept12

I eat lots of baked/broiled fish, salmon, white chicken and turkey. I have really decreased red meat in my diet-& when I do want a hamburger, I use 93/7 ground turkey and flavor with onion & garlic.

Sarauk2sf

It is actually ok to go over on fat and protein as long as the other side of the equation is carbs.

mermer45

It's very easy to do...just get a tub of protein powder ....either whey or plant based and add to , smoothies etc.

Though I would Question why you want such a high protein level? Though there's lots of people who seem to swear by a high protein diet I can't see much scientific evidence of health benefits and I think there are some concerns which would make me wary abou going too much over the recommended daily amount.

harlanJEN

Lower your carbs and raise your fats. Carbs are high and fats are low. The mix you have will be a difficult mix to maintain. The priortiy should be protein goal first, fat goal second, carbs with what's left. Protien should be about .8 grams per lb of lean mass. Fats .35 to .4 grams per lbs of lean mass.

^^^ This. I aim for 30/35/35. Protein first. Healthy fats ( we need them!) then my carbs just fall in. I strive for lots of veg to make up the majority of my carbs. STRIVE ...doesn't always happen, but that's my goal

azalais7

show previous quotes

Lower your carbs and raise your fats. Carbs are high and fats are low. The mix you have will be a difficult mix to maintain. The priortiy should be protein goal first, fat goal second, carbs with what's left. Protien should be about .8 grams per lb of lean mass. Fats .35 to .4 grams per lbs of lean mass.

^^^ This. I aim for 30/35/35. Protein first. Healthy fats ( we need them!) then my carbs just fall in. I strive for lots of veg to make up the majority of my carbs. STRIVE ...doesn't always happen, but that's my goal

Yep.

bluechip777

sub out that stouffers lasagna w/ lean protein and add the difference in those calories to another lean protein at dinner. check how that adjusts your macros.

DavPul

Lower your carbs and raise your fats. Carbs are high and fats are low. The mix you have will be a difficult mix to maintain. The priortiy should be protein goal first, fat goal second, carbs with what's left. Protien should be about .8 grams per lb of lean mass. Fats .35 to .4 grams per lbs of lean mass.

There's your answer right there. I'm glad somebody said it. Set your goals in exactly that order, too. Where did the idea of 50% carbs and 20% fats originate? I haven't seen that ratio since the 1970s

KrissyKris10

show previous quotes

Lower your carbs and raise your fats. Carbs are high and fats are low. The mix you have will be a difficult mix to maintain. The priortiy should be protein goal first, fat goal second, carbs with what's left. Protien should be about .8 grams per lb of lean mass. Fats .35 to .4 grams per lbs of lean mass.

There's your answer right there. I'm glad somebody said it. Set your goals in exactly that order, too. Where did the idea of 50% carbs and 20% fats originate? I haven't seen that ratio since the 1970s

I went and bought some protein powder last night. I'm hoping this will help. i think i might go ahead and adjust my ratios to include a higher fat percentage though.

Farburnfred

Lentils

Gramps251

Looking at your food diary (the part that is filled in) on Thrusday, Honey Mustard was your highest fat content. No protien and can be replaced with lean protien.

On Wednesday Kale Chips are your highest fat content. Again replace with lean protien.