40% Protein; 30% Carbs; 30% Fat- I don't care for meat! Help appreciated

dianna_jo
dianna_jo Posts: 2 Member
edited December 2 in Food and Nutrition
Hello,
My dietician wants me on a 40% protein, 30% carb, 30% fat diet. I've been tracking with MFP with some success, though I'm struggling to hit the protein mark. I don't eat a lot of meat and I've found that the proteins I pick (beans) also tend to be higher in carbs. I eat an egg (& veggies) for breakfast, but would rather not have them at every single meal. I am allowed a yogurt a day, so I've been eating plain greek.

I'm willing to eat some meat, but wanted to seek out additional advice on non-animal protein sources that are low carb.

Thanks in advance for any guidance!

Replies

  • wilsoncl6
    wilsoncl6 Posts: 1,280 Member
    Cottage cheese has the most protein per serving but you have to watch the fat content. You can supplement with a good protein shake to top you off. There are some that are low in calories but you give up on taste sometimes with those. All kinds of nuts have a good amount of protein. You can snack on those but you have to watch the fat content. I like to snack on low fat peanut butter.
  • vingogly
    vingogly Posts: 1,785 Member
    Cheese; you can get lower fat versions of hard cheeses as well cottage cheese (1% is available, but mostly I see 2%). I use sugar free coconut, almond, and soy milks. Protein powder makes a great shake as wilsoncl says; I like to make one with some frozen fruit, protein powder, and a quarter cup of reduced fat ricotta. You can also add protein powder to other things to pump them up. Reduced fat nut butters tastes just as good as the full fat version to me.

    Have you asked your nutritionist for suggestions?
  • lynn_glenmont
    lynn_glenmont Posts: 10,097 Member
    dianna_jo wrote: »
    I'm willing to eat some meat, but wanted to seek out additional advice on non-animal protein sources that are low carb.

    Seitan (made from wheat gluten) is pretty much pure protein.
    Are you allowed dairy other than yogurt? Milk, cheese, cottage cheese all offer fairly low-carb protein (although fat values vary, and you don't say how you're doing on your current eating patterns with hitting your fat %).
    Soy milk, if you're not allowed dairy other than yogurt, is the best non-dairy milk in terms of protein.
    You can add protein powder to smoothies, oatmeal, yogurt, cold cereal, etc.
  • nickolecrane
    nickolecrane Posts: 4 Member
    Are you drinking any kind of protien shakes? They are a GREAT source of protien. I use EAS chocolate, this one has 2g sugar, 26 protein, 7g carb, 2g fat for two scoops. I use it with unsweetend vanilla almond milk, and some times toss it in my bullet with 1/4 cup frozen raspberries, and 1 cup of fresh spinach that I have frozen in its raw form. To that I add two scoops benefiber, and its awesome. Every once in a random day I will add some pb2 if I want to bulk up to more protien. I'm pretty much on the same protien and carb/fat levels as you on a 1200 calories a day. (Only because I am sleeved) I also eat a llot of ground chicken as I also don't like meat. And chicken can be made to taste like anything. I've got lots of recipes if you are interested
  • akerra27
    akerra27 Posts: 117 Member
    Whey protein isolate! =)
  • PearBlossom9
    PearBlossom9 Posts: 136 Member
    Cheese, nuts, tofu, quinoa, wheat germ, protein powders
  • elgie3
    elgie3 Posts: 23 Member
    tempeh, lentils (curries!), kefir, tofu, chia seeds, hemp hearts, quinoa, hummus, edamame, broccoli
  • Francl27
    Francl27 Posts: 26,371 Member
    40% is way overkill IMO but - fat free plain Greek yogurt or cottage cheese, egg whites, and a lot of white fish and shrimp.

    Cheaper to buy chicken breast by a long shot though.
  • J72FIT
    J72FIT Posts: 6,009 Member
    Cottage cheese and fish... not together ;)
  • rosecropper
    rosecropper Posts: 340 Member
    The natural macro ratio of even the best protein sources in most plants still deliver too many carbs for your daily overall goal of 1grams protein to 0.75 grams carbs (40%protein 30% carb)
    Examples:
    Wheat germ 1g protein to 2.5gm carb
    Quinoa 1 to 4.5
    Lentils 1 to 2.2
    White beans 1 to 2.5
    Broccoli 1 to 2.3
    Soybeans 1 to 0.95
    Pumpkin seeds 1 to 2.8
    Without meat, you will have to add protein isolate of some form to meals- whey, pea powder, gluten, etc...
  • dianna_jo
    dianna_jo Posts: 2 Member
    Thanks everyone for the advice! I'm going to try to incorporate it this week and see how it goes. I am allowed to have dairy. I have been close to my fat content (it doesn't take many almonds/avocados it seems). I see her again next week and will be taking my journals with me to get further advice. I appreciate the help! :)
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    edited June 2016
    Didn't she give you a meal plan? Did she say why she wants you on such an extreme split? What are you seeing her for? Do you need permission to eat certain foods? If you have allergies, you just have to not eat what you are allergic to.

    Not trying to be nosy here, but you are basically trying to go low carb and low fat at the same time, and that won't work.
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