Need help with protein

caitamine
caitamine Posts: 5 Member
edited November 16 in Food and Nutrition
I'm trying to do low carb, with a higher percentage of fat and protein. Iv been keeping an eye on my ratio, and although Iv only been doing it for a couple of days I can never get my protein percentage up to my goal! And my fat percentage is too high! Can anyone recommend meals and snacks for me to up my protein but keep my carbs low?

I thought I knew what I was doing but clearly not!

Replies

  • jgnatca
    jgnatca Posts: 14,464 Member
    It's really hard to mess with the ratios without doing something drastic. Add egg whites, whey protein, and chicken breast. Include protein in every meal and snack that you consume.
  • SueInAz
    SueInAz Posts: 6,592 Member
    Beans- One half cup of beans contains as much protein as a 3 oz steak. Beans are a cheap, easy solution to just about any meal. Try black beans in a taco for lunch or a side of lima beans with your dinner.

    Eggs- One egg contains 6 grams of protein. Eggs also contain many vital vitamins and minerals and all of the essential amino acids.

    Dairy- Milk, cheese, and yogurt are all protein rich foods. Milk contains about 6.3 grams of high quality protein. Greek yogurt is high in protein, over 20 grams for a one cup serving. Have some cubes of cheddar cheese or string cheese as a snack- cheddar contains 25 grams of protein for every 100 grams.

    Seafood- Fishes such as salmon also contain Omega-3 Fatty Acids, which is great for the heart and brain. Try salmon with brown rice and kale for an extremely healthy, protein charged dinner.

    Poultry- Lean white meats such as turkey or chicken (without the skin) are high in protein low fat foods. Turkey sandwich or chicken on a salad with nuts and cheese is a great lunch.

    Pork - Pork chops, ham and bacon are all good sources of protein. Limit bacon if watching your fat intake, though.

    Soy- Try edamame beans as a pre-dinner snack or a glass of soy milk in the morning with breakfast.

    Beef- A lean cut of beef is an excellent source of high quality protein. Beef contains about 25 grams of protein.

    Protein powder/shakes - These are great for when you're on the go or need a little extra protein. You can add protein powder to a smoothie.

    Nuts - Almonds and other nuts have a decent amount of protein and are great for a snack or added to a salad or into dishes.
  • ASKyle
    ASKyle Posts: 1,475 Member
    I find I have to eat high protein at every meal in order to hit my goal (one gram per pound of lean body mass).

    Add something high protein at every meal:

    Breakfast: Eggs, sausage, bacon, veggie sausage, greek yogurt. protein shake, cottage cheese, etc.
    Lunch/dinner: Chicken, turkey, steak, pork, fish, beans, tofu, lentils, etc.
    Snacks: Jerky, nuts, bars, seeds etc.

    Cut down on white bread, pasta, potatoes to lower carbs, and eat more avocados, cheese, olive oil etc. to up the fat ratio.
  • jezzyrae
    jezzyrae Posts: 186 Member
    Thanks for tht awesome protein lost!!!
  • Michael190lbs
    Michael190lbs Posts: 1,510 Member
    ASKyle wrote: »
    I find I have to eat high protein at every meal in order to hit my goal (one gram per pound of lean body mass).

    Add something high protein at every meal:

    Breakfast: Eggs, sausage, bacon, veggie sausage, greek yogurt. protein shake, cottage cheese, etc.
    Lunch/dinner: Chicken, turkey, steak, pork, fish, beans, tofu, lentils, etc.
    Snacks: Jerky, nuts, bars, seeds etc.

    Cut down on white bread, pasta, potatoes to lower carbs, and eat more avocados, cheese, olive oil etc. to up the fat ratio.

    100% agree especially the get rid of processed sugars for bean or edamine pasta. My diary is open I do about 250 grams of protein a day. Lots of fish, shrimp, red meat, chicken and turkey.

  • caitamine
    caitamine Posts: 5 Member
    Thankyou very very much!! Super duper advice there I feel a lot more confident now after just reading those comments!! I think it will just take me a wee while to get the hang of it!
    :)
  • sunshine81281
    sunshine81281 Posts: 1 Member
    edited April 2015
    I'm in the same boat, having an issue upping protein without upping the fats. My problem seems to be around including little goodnesses like a few olives, avocado, nuts to my salads. I'm finding I need to do the K.I.S.S. method on my salads and forgoe the Mediterranean details! Feel free to add me so we can share food diaries for keto based meals... I'm just starting this week with 50+ lbs to lose :)
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    caitamine wrote: »
    I'm trying to do low carb, with a higher percentage of fat and protein. Iv been keeping an eye on my ratio, and although Iv only been doing it for a couple of days I can never get my protein percentage up to my goal! And my fat percentage is too high! Can anyone recommend meals and snacks for me to up my protein but keep my carbs low?

    The quickest way to shift the ratios is to use a whey isolate protein powder. It's not a solution for everyone - some people have satiety issues with powders - but for many others it works very well.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    sunshine81281 wrote: »
    I'm in the same boat, having an issue upping protein without upping the fats. My problem seems to be around including little goodnesses like a few olives, avocado, nuts to my salads. I'm finding I need to do the K.I.S.S. method on my salads and forgoe the Mediterranean details! Feel free to add me so we can share food diaries for keto based meals... I'm just starting this week with 50+ lbs to lose :)

    fat isn't the devil...olives and avocados are really good for you. As for actually hitting protein, choose leaner sources like poultry, fish, lean cuts of pork, etc.

    Don't look at olives and avocados as protein sources...they have protein, but I wouldn't really consider them a viable source...you would have to eat a ton to get your protein up. Eat smaller amounts of those things and add chicken breast to your salad.
  • KF1216
    KF1216 Posts: 175 Member
    I'm having this exact issue! I'm on week three of bring serious about this and cannot meet my protein goal- am averaging about 12-15% protein which isn't enough especially since I'm breastfeeding! All of the foods i normaly eat that have high protein also have high fat so my far % is 30%+! I think i might need to add protein powder to my diet until i can sort this out
  • Lil_Northern_Light
    Lil_Northern_Light Posts: 3,529 Member
    I have trouble of meeting my protein intake as well. How would I measure my body mass to account for the grams of protein I need?
  • RodaRose
    RodaRose Posts: 9,562 Member
    It is o.k. to go over in fat because you need fat. :) You need enough protein. :)
    Try reducing carbs (cereal, bread, pasta, rice, corn, crackers) in order to fit in the fat and protein.





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  • splashtree5
    splashtree5 Posts: 210 Member
    caitamine wrote: »
    I'm trying to do low carb, with a higher percentage of fat and protein. Iv been keeping an eye on my ratio, and although Iv only been doing it for a couple of days I can never get my protein percentage up to my goal! And my fat percentage is too high! Can anyone recommend meals and snacks for me to up my protein but keep my carbs low?

    I thought I knew what I was doing but clearly not!

    protein powder is sufficiente 2 scoops per day otherwise white eggs.

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