Lean Protein Sources

I learned to love plain greek yogurt in smoothies and 1/4c egg white/whole egg for breakfasts! (Im not a huge meat eater and I don't do shakes)

Just add more powder to your protein shake! Those things are usually 30g per scoop, or pick up some protein candy bars to mix it up inbetween all the other protein food sources. You can YouTube a list of foods.

kfricky wrote: »

I do use plain greek yogurt as a substitute for mayo, sour cream, etc. However, when I put it in smoothies, I usually use frozen fruit which ends up in a carb explosion!

True. I do 1c greek yogurt, 1c frozen fruit, 1T chia seeds and water. Berries aren't too bad carb wise.

I often add lowfat dairy (cottage cheese or greek yogurt) to my breakfast (which is otherwise eggs and vegetables). Other good sources are most any seafood or lean meat (not just chicken -- turkey, pork tenderloin and chops, lean cuts of beef, game).

hummus, turkey pepperettes, babybel cheeses, greek yogurt with honey...

A lot of lean proteins taste good cold or room temp also. Any kind of round roast, top, bottom or rump, top sirloin, sirloin tips, pork tenderloin, marinated grilled chicken breast, any low-sodium deli meats excluding things like balogna or salami etc. egg salad made with mostly whites and some yolk with light mayo, cottage cheese, Greek yogurt. Obviously the meets will give you the most protein averaging 20 to 30 g per 3 ounce cooked serving.

I take a protein bar (whatever I have around), chop it into eighth of an inch size pieces and mix it in 4oz fat free plain Greek yogurt. I also struggle to get enough protein. That helps.

I am in a wellness program at work. It is led by a nurse and a nutritionist and we meet weekly for an education session. I wear a FitBit and it is connected to MyFitnessPal (MFP). The first three weeks, I was using the default macro calculator in MFP. With about four pounds down, I recognized that I needed to change the percentages to a higher protein percent to keep feeling full and to keep my sugar levels balanced. I have been having the same difficulty you described. Everything I thought was protein is showing as fat.

Here's what I learned so far from the program... Your body can only manage 15-20 grams of protein at a time...I found a good shake (not chalky) called Premier Protein (30 grams) which comes in vanilla, strawberry, and chocolate. It head grams of protein so I drink 1/2 for a mid morning snack and the rest later... Usually for a midday snack. I have no time to make shakes... (I work in an intense environment). Besides, those I have tried all taste terrible to me (including Shakeology which I could almost tolerate but why force yourself to tolerate food? It won't last as a habit... I want to like it. Next... I break up my lunch hour into three segments of twenty minutes. The first is to eat, the second is to rest, the third is to walk... This gives my body time to start to digest my food, the walk gets my body to use it.

Other sources of protein I like are fish... Frozen Cod or Haddock in sealed individual packages defrosts in the pouch under cold water in about ten minutes. Take the fish out of the pouch once it is defrosted and soak it in a little mix of orange and lemon juice while putting a tablespoon of coconut oil (solid at room temp) into a foil lined baking pan. Put the fish in the pan, Sprinkle with old bay seasoning and bake at 350 degrees Fairenheit for six minutes on a side.. Yum. (Cleanup is easy... Throw away the foil...) lol

why are you limiting your carbs? You should only limit starchy and refined carbs, don't worry about your carbs from fruits and veggies. The problem with wanting to have enough protein but limiting all carbs is that you end up taking in a bunch of "lean" animal products. I suggest you should do more research on complex carbs and animal products, learn about protein from plants vs protein from animals. That being said I suggest toasted chickpeas, lentils, granola, toasted oats, nuts and seeds (a small amount of plant-based fat is good, your body does need fat to function)