I need more protein and calories but no more carbs...help!

cottage cheese, greek yogurt, edamame. beef jerky, pouch salmon/tuna. not sure of exact carb counts though but these have been helping me w protein

Chicken breast cut up. Tuna or other fish with some seasoning. Even mustard is good in it.

Fresh turkey breast tenders, gr. Turkey patty, hummus/chickpeas. I use protein powder (vanilla flavor). Look at the nutrition label. Test different brands until you find the one you like best.

kshama2001 wrote: »

Assuming you're an omnivore, the easiest way to increase protein is with meat.

This, also low fat or skim dairy, although that will have more carbs. Meat would have essentially no carbs, and leaner cuts wouldn't have much fat.

60 g protein isn't very high, though, so I'm not sure where your calories are supposed to be coming from.

60 g protein = 240 calories. 50 g carbs = 200 calories. That leaves 946 calories for fat or about 105 grams, which is a quite high-fat diet, which seems inconsistent with your doctor's statement to "watch fats."

I'd probably ask for clarification.

To compare, my base calories are about 1500 (I get more with exercise) and I tend to eat 110-115 grams of protein (I often go over, though), over 150 g carbs (more when I exercise), and still not low fat at all (about 30%). You really can't cut carbs to 50 without doing a pretty high fat diet, which is fine but I think the doctor's advise ought to be clearer on this (unless watch fats just means saturated fat or some such).

Sardines,octapus in oil,yogurt,boiled eggs

I had the bypass. Getting the protein up is important. The easiest way to hit that target is to include protein in every snack, every meal. Greek Yogurt is good for texture and gentle on my stomach I find. If you don't include protein throughout the day, it is going to be very hard to top your calories at the end of the day on protein alone.

On bad days I'd end my day with a high protein shake.

3.5 oz of chicken breast has 31 grams of protein. Eat chicken, lean beef, pork loin, seafood and you will hit that protein target in probably about 9-10 oz a day.

beazmomma5 wrote: »

Thanks everyone. I'm more concerned in getting my protein up I guess. I've never watched nutrition so that's why I'm where I'm at today. I want to lose as much as possible (up to 40lbs) by May 2016. I have started exercising. I'm just trying to learn the best sources of food intake to reach my goal in the healthy way. I really don't like Greek yogurt but I'm trying to be its such a good protein source. MFP says I need 195 grams of protein per day and I'm not even reaching 100 g.

100 is probably plenty. If MFP is telling you 195 (at 1390?), that's because you set it that way; that's extremely unlikely to be MFP's default goal. (I believe the default protein goal is 25%, which would be 25% of 3120 calories and only about 87 at the goal you mentioned above. However, it can be beneficial to get up to .6-.8 g/bodyweight in lbs (adjust to goal weight if you have lots to lose), so for most women 100 or so is a good number.)

Cottage cheese and greek yogurt are good sources, as are egg whites (I don't like egg whites, as whole eggs are more nutritious, but for the protein per calorie you can't beat egg whites) and of course lean meat (including fish and shellfish) and tofu/soy.

I find it easy to get over 100 just by making sure I have a protein source with every meal (with breakfast usually eggs and dairy, with lunch I'm less likely to have a sandwich and use the bread calories on more protein, stuff like that).