How to increase protein %

More eggs, chicken, fish, beef, pork, dairy. Is there a reason it needs to be more complicated than that?

Thats my problem too! Im trying to eat more chicken & fish but leaving out some condiments that booast the fat.

Egg whites alone don't have the fat content and will give you a nice bang in protein numbers. There is always the egg substitute, but I'm not a fan of them. Be careful of packaged meats (high sodium), but non-fat greek yogurt is a nice little lift of protein for you too.

Low fat plain greek yogurt is a great source (I usually avoid low fat products but I need lactose free greek yogurt and the only one available has no fat...).

I also found myself in your position where my fat ratio came too high when I increased protein from regular sources so I started using protein powder to help.

Supplement a protein shake Isopure has a zero cal powder and think is 50g of protein fyi but many good protein supplements have low carb also

hollypend wrote: »

Just seems to put me over the fat % too. Like yesterday for breakfast making baked eggs in a nest with one whole egg and one egg white and just a tiny sprinkle of cheddar cheese - low protein % and it launched the fat %.

It's been confusing.

It launched the fat percentage because your meal was low carb (not that that is a bad thing, especially if weight loss is your goal). Fat has 9 calories a gram protein has 4. Thats y it really jumps the fat percentage.

If you're eating quality animal products like most people mentioned in the comments you really dont have anything to worry about unless you eat a pot of processed high carb foods.

Id recommend full fat dairy over low or fat fre

The pie chart in MFP is really only accurate at the end of the day.
If you click the list icon you can see your full nutrition breakdown. Use the gram goals in that to better help gauge your progress throughout the day. At the end you can see how well you did with your percentages on the pie chart and use your log to figure out where to change things for the next day.

As for dressings and such for food I have amassed a brilliant collection of spices and seasonings that are wonderful on fish and chicken and such, that way my daily fat intake is more under control.
Most recent love is the clubhouse Jammin Jamaican Jerk seasoning (it's a commercial thing so not spicy at all).

I have had the same macros for a while on a similar calorie intake (I've been experimenting a little, but not a whole lot) and the trick for me is lean meat (this includes most fish) and, especially, low fat dairy and making sure I get a decent amount at breakfast and lunch. I normally start the day with a vegetable omelet and I rarely do egg whites, so what I've found is that while eggs are fabulous I need some other protein source to start the day. That's usually low fat dairy (greek yogurt or cottage cheese), but sometimes smoked salmon or shrimp (I'm weird) or a little leftover meat from dinner. The issue with lunch isn't so much the fat/protein ratio, but protein/carbs, as sandwiches often have too little protein, and while I'll do a half sandwich and soup (to get more veggies), that doesn't help the protein content. As a result, when I buy lunch I try to buy a salad with meat more often than not, and I mostly try to bring my lunch, which is then similar to my dinners (leftovers). I also sometimes add some sort of protein bar to the afternoon, but at this point I usually go over my protein if I do (which is fine, I'm not super strict about the macros so long as I get in the ballpark). Typically dinner is the easiest, although if I have a fattier meat (which I do sometimes) I may add some low fat dairy. Various veggies add a reasonable amount too, or having beans as a side instead of some other sort of starch.

It gets a lot easier as you get familiar with it. I wouldn't worry so much at first, especially if your protein is high enough anyway. (What I mean by this is that I think the 30-30-40 ratio works well based on how I like to eat, but it puts my protein grams at over 120 and would be more if I were at maintenance, and my lean body mass--although I'd love to increase it--is under 100 grams. So as long as I get 100, I don't really worry about it, although I do tend to come in the ballpark of my macros from habit. If it's difficult for you to get above a certain number and you are getting plenty of protein in an objective sense, no real harm to changing your macros to have a little more fat and a little less protein.)

Greek freaking yogurt. I use it a lot and buy it in bulk at Sams club. I buy Fage fat free plain. I can use it as a substitute for mayo or sour cream. I can make sauces and dressings with it- ranch, cucumbwr sauce, etc. You can use it to replace butter, oil or cream cheese in many dishes including baked goods. You can add it to eggs for fluffier, creamier eggs. You can eat it plain or add nuts, honey, granola, berries, etc. I made a skinnier alfredo sauce the other night by subbing it in instead of heavy cream. I have used it to make skinny whipped cream and so much more. Packs a punch of protein and low in calories.

(My LBM is under 100 lbs, not grams. That would be pretty amazing.)

Thnx everyone. I've enjoyed reading these posts as I had the same problem. I was getting good at being at my carb & fat intakes but was always coming up short on my protein so I've listened to a bunch of great suggestions & I think for me adding in more Greek yogurt is the way. I do alrdy take atleast one nutritional shake per day but not the high protein type because I want more options (& I LOVE Greek yogurt) so it's a no brainer for me. I'm disabled & live a very sedentary lifestyle so I skip lunch & have an ensure shake instead. Also I don't know about anyone else but I've checked labels on nonfat & fat free & sugar free yogurt & milk blah blah & to be honest there's not much difference (calorie OR fat wise) as I've if the earlier posters pointed out so I don't know why everyone worries so much about maybe 20 calories instead of 16 calories or 17g fat versus 12g fat ..thats not a whole lot & things taste betr (just my opinion)..& also I've always known sugar substitutes were bad for me (personally) NOW they're finally coming out & saying how extremely bad sugar substitutes are (thank God) so using yogurt & (whole) milk products can be made to taste yummy just by adding in some fresh fruit or abit of strawberry nesquick. One thing I've learned since I started this last spring is that I can eat tasty foods & still stay within my sugar/carb/calorie & protein limits ea day. Thanx again for some new & diverse things to try & good luck to you all .