okay need some ideas

kashi cereal. yogurt, slim fast has lots of protein

Slim Fast is also high in sugar. So is most fruity greek yogurt (stay away from Chobani!). Buy the plain greek yogurt and add real fruit.

How about:

Chicken breast, 3.5 oz - 30 grams protein
Chicken thigh – 10 grams (for average size)
Drumstick – 11 grams
Wing – 6 grams
Chicken meat, cooked, 4 oz – 35 grams

Hamburger patty, 4 oz – 28 grams protein
Steak, 6 oz – 42 grams
Most cuts of beef – 7 grams of protein per ounce

Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can - 40 grams of protein

Pork chop, average - 22 grams protein
Pork loin or tenderloin, 4 oz – 29 grams
Ham, 3 oz serving – 19 grams
Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams

Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz

Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams

Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams

Tilapia fish (filets are like 6-7 oz)....You get 250 cal, 0g carbs, 53g of Protein.
Turkey and chicken too.
Tuna's great.
egg whites
Cottage cheese (some but low carbs)
Whey protein

It doesn't make you gain...protein's protein
Your body need protein as fuel...to burn.
If you don't have enough protein, your system eat your muscles instead of your fat.
Yes, protein helps building muscles,muscles helps to burn fat.
Still if you do...You should take a standard iso whey with no carbs...

cause we know that muscles weight more than fat...yes, but weight is just a number. losing 6 inches of waist and gaining 3 pounds of muscles would be awesome (example)....people need to understand that.. Scale don't measure bones,muscles etc.... so a measuring tape and a mirror's the best for that

Will whey help you make more muscles,tone and burn fat ....Yes.
Will muscles be heavier than fat...yes

I've been taking whey and lots and lots of protein for a long time now and I've lost a lot.

Anyway, i'm not a pro...It's just my personal opinion here

cause we know that muscles weight more than fat...yes, but weight is just a number. losing 6 inches of waist and gaining 3 pounds of muscles would be awesome (example)....people need to understand that.. Scale don't measure bones,muscles etc.... so a measuring tape and a mirror's the best for that

Why do people say this? 1 pound of muscle = 1 pound of fat. Fat takes up more SPACE than muscle, but they both weigh the same.

@Vevvie, thanks for posting that, good reference.

cause we know that muscles weight more than fat...yes, but weight is just a number. losing 6 inches of waist and gaining 3 pounds of muscles would be awesome (example)....people need to understand that.. Scale don't measure bones,muscles etc.... so a measuring tape and a mirror's the best for that

Why do people say this? 1 pound of muscle = 1 pound of fat. Fat takes up more SPACE than muscle, but they both weigh the same.

nope....
Summary: Muscle density is 1.06 g/ml and fat density is (about) 0.9
g/ml. Thus, one liter of muscle would weight 1.06 kg and one liter of
fat would weight 0.9 kg. In other words, muscle is about 18% denses
than fat.

need to up my protein and fiber, but lower my carbs and fat (not so much the carbs because ive been staying lower than my limit).

i cannot buy expensive food items and it has to be something that i can get to eat on a daily basis.

list me off some items. please and thank you!

Meat, eat meat in each meal. Protein shakes. Greek yogurt. ummmm peanut butter, the kind w/o hydrogenated oils.

I'm not a vegetarian but I lean that way - I use lentils - incredibly cheap and a good source of protein...Years ago I was given a lentil bolognaise even meat eaters enjoy and is super low in calories.


1 tbspn olive oil (you could use spray, but the whole thing is very low in calories)
125g dried green/continental lentils
1 small onion chopped
2 smallish carrots chopped into smallish chunks (I like quarters)
small punnet of mushrooms sliced
2 garlic cloves, crushed or chopped small
1 stock cube or 1 tsp boullion powder
1 tsp of dried mixed herbs or oregano
1 tin of chopped tomatoes
1/2 tsp sugar (optional)
2 tsp tomato puree
water

Place the lentils in a medium/large saucepan and cover with about 2 inches of boiling water (doesnt have to be exact) and simmer on a gentle heat for about 15 minutes. Drain and rinse well and rinse the saucepan. Put them back in the saucepan with about 1/2 pint of water and a stock cube. Simmer for about 10 minutes on a low heat. Whilst they are simmering, take a saucepan, add the olive oil over a medium heat and when warm, add the onion and soften for a couple of minutes, then add the carrots, mushrooms, garlic and herbs, and soften together on a low to medium heat for about 8 to 10minutes and then add to the lentil/stock mixture. Add the tomatoes, puree and sugar if using and a good shake of salt and pepper to taste. Simmer together for about 10 minutes. If you prefer a thicker/creamier finish, add a teaspoon of cornflour/cornstarch to a little water and stir in for a couple of minutes before taking off the heat. Serve with spaghetti.


This is a similar one with red lentils http://www.taste.com.au/recipes/19874/lentil+spaghetti+bolognaise
This is very tasty http://www.bbcgoodfood.com/recipes/1364/spicy-root-and-lentil-casserole - I cut the oil