High Protein, low everything else

Protein without fat or carbs? Jerky.

Why are you worried about fat?

Sabine_Stroehm wrote: »

Protein without fat or carbs? Jerky.

Why are you worried about fat?

My thought exactly. Fat is actually good for you despite all the broscience circling the web. Make sure to do your own research but I eat a high fat diet with medium amount of protein, about 100-150 grams of protein and about 20-50 grams of crabs or less a day ( mostly from veggies). You don't have to push yourself to consume so much protein each day.

Shrimp, eggs whites, protein powder.
It is ok to go over fat as long as you are getting enough protein. The macros are not a rule for everyday. They are a good guideline.
If you work every meal around protein, you will not have to be concerned about what happens at the end of the day.

Rabbits.

Whey protein powder, spinach, quinoa and more eggs!!!

It is kind of hard to get enough protein while on a deficit and also manage not to skip any macros or deprive of any food groups. I find most people are successful when they focus on protein and veggies first, then fill in the gap with carbs, and make sure some healthy fat is in the mix. It falls into place pretty well that way. Even with the small calorie budget for my 5 foot nothing frame I can manage to get close to 100 grams of protein most days. And I don't skip the fats, carbs, fiber, or nutrients. You can alternate days with higher fats/carbs/protein to make sure you get enough of all the things every week and everyone should eat up to mainteance one day a week anyway to keep hormones stable. The maintenace days are a great way to make sure you get enough of all the things.

The highest protien per calorie foods are in this order; egg whites, white fish, protein powder, turkey/chicken/ham, Greek yogurt, cottage cheese. Other foods have protein but the ratio of protein per calories drops off dramatically.

Non fat greek yogurt (plain you could have like 4 grams of carbs, with 12 grams of protein), flavoured I think would be up to 8grams carbs and 8 grams protein.

Chicken breast is generally cheap any/every where, so try get that?
or turkey mince / ground turkey, a bit boring, but since its not so popular its generally cheaper too.

Normal cheeses tend to be roughly 50-60% fat 40-50% protein. Low fat ones could be 66-75% protein.
I've never bought them or really looked at them. But there's goats cheese, cottage cheese, and quark. I think one or two of those are super low in fat if not nil, and close enough to just pure protein.

Protein milk (some stores do their own brands so are cheaper than more well known brands there's a store brand here with 0% fat, 7g protein / 100ml, and only 79c price), could have up to 7grams protein / 100ml. I think normal milk has 3-4 grams. (and the protein milks tend to be 0-1% fat).

If you eat porridge, try oat bran. It has more protein than normal or jumbo oats and more fiber and beta-glucan fiber, which is always helpful for being filling and healthy.
The one I have says 17grams / 100g oat bran.
a 40g serving of that oatbran + 150ml of a protein milk could be over 17g protein, which is pretty damn awesome for a grain breakfast totalling somewhere between 220-250 calories off the top of my head. 20-30g would be a fairly solid serving of protein per small-medium sized meal. So it stacks up pretty well.

Protein powders lack the vitamins/nutrition. but they're generally a complete solid protein that digests quickly. The main brands are expensive, but you can get some good quality cheaper brands too.
I get an isolate one which is 90% protein. 1kg is 22 euro. 40 servings @ 25gram servings. That's 55c per 23-24ish grams of protein.
If you get a normal non isolate one (the brand i use for example), 1kg flavoured is about 15.50 euro. And that's still 21 grams of protein, give or take.
There's another brand that's from the country i'm in, I haven't tried them. but they have 1kg bags for under 10 euro. I doubt its great quality, but i'd still consider trying them.
And the thing with protein powder is, they come in so many many different flavours, you can always change it up every purchase so you don't get tired of it.
You can mix them with your porridge to flavour it instead of sugar or more carbs.
You can make normal smoothies with them added to it too, along with the fruit and milk/water/etc.
you can bake with them.
I even make muffins using oat bran and protein powder. each muffin is about 90 calories, 10 grams protein, 9 grams carbs, and 2 grams fat. I think 5 grams fiber too. no added sugar/salt/butter/oil. Flavour comes from the protein powder and almond milk or the different greek yogurts I use (can use different kinds of milk too). Not great tasting. But decent for me. Especially since they're basically healthy food (protein, oat bran, greek yogurt, milk, etc), I eat a few for breakfast or lunch a few times a week instead of other things.

Here there's very few sport nutrition shops. But in other countries (maybe yours) maybe there would be more, or even the super markets might have more variations than here. But you can get protein enhanced foods such as protein porridge pots, protein pasta (can get that here, 25g protein / 100g pasta, while the normal would be 12-13g protein per 100g pasta), protein breads, protein granola/muesli, etc.
and even for breads, you can get some wholegrain/wholemeal breads with multi-seeds in them. so 1 slice of normal white bread might have 1-2grams protein, while a wholegrain multi-seed one could have 3.5-5grams protein in it.

Don't dis fat too much though. It is vital for the body, as hormones are made partly from dietary fat, and it has many other uses. + Fat is good for you. If you eat a healthy diet and are active on a mostly daily basis, you could eat a super high fat diet, and still be in great health, having high hdl (good cholesterol) and low ldl (bad one). And its filling in foods to

Nutritionally, you would be better off to eat the nuts versus pretzels. Pretzels raise your blood sugar quickly and don't have much nutrional value.

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