Getting enough protein without too much fat?

amandaeve
amandaeve Posts: 723 Member
edited December 2 in Food and Nutrition
I am trying to eat 120 grams of protein a day at a 30% protein, 20% fat, 50% carb ratio. The reason I have this ratio is because I commute by bike 12 hours a week and need the energy, but am also trying to build lean muscle mass. It seems my macro nutrients end up 30-something percent instead. The more protein I try to eat, the more fat comes on. If I only eat shrimp, non-fat yogurt and protein powder I can do it, but throw in eggs, nuts, seeds, beef, salad dressing, or most other things I can think of and my ratio is thrown off. I don't think this ratio of macros is realistic for me, but don't know how else to get enough protein to build while having enough energy to function without over eating.
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Replies

  • callumwalker1995
    callumwalker1995 Posts: 389 Member
    70% less fat cottage cheese, egg whites are probably the best and chicken
  • Zerbiak
    Zerbiak Posts: 23 Member
    Shrimp is the best answer I've found to this conundrum
  • rmboehm67
    rmboehm67 Posts: 17 Member
    Tuna is another good "lean" protein option
  • rhtexasgal
    rhtexasgal Posts: 572 Member
    lean turkey or chicken breast ... I often eat a packet of water packed tuna with pickles and also eat a serving of turkey for lunch. I struggle trying to eat enough protein for my increased weight lifting workouts.
  • eandasher
    eandasher Posts: 25 Member
    I've been eating 1 of those candy bars to try and get more protein :blush: 'builder bar' 20g protein. It is most likely trash and bad for me, but I do like candy... It seems extremely hard to get good protein from actual foods without getting a ton of sodium or fat. I found this thread somewhat helpful though :smile: I'm trying to get between 120-220 grams of protein, and don't care as much about the fat I'm rocking like 3 eggs a day with 2 pieces of turkey bacon till the wheels fall off. Good luck try different things, and keep track of it, see what works best for your body!
  • lemmie177
    lemmie177 Posts: 479 Member
    If I'm doing the math right, you're eating ~1600cals/day? Are you currently gaining/losing weight at 1600? Can't be sure, but it seems like you should be eating more if your goal is to build PLUS you're on the bike 12hrs/week. If you have more calories to work with, it'll be easier to get the 120g.

    The only other tip I can think of is to focus more heavily on lean cuts of meat. For example, when I get beef, its usually round roast/steak. Chicken breast and tuna are good. If you make your own salad dressing, you can control the amount of oil. If your carb sources are more legume-based, you can get in a lot more protein that way.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    amandaeve wrote: »
    I am trying to eat 120 grams of protein a day at a 30% protein, 20% fat, 50% carb ratio. The reason I have this ratio is because I commute by bike 12 hours a week and need the energy, but am also trying to build lean muscle mass. It seems my macro nutrients end up 30-something percent instead. The more protein I try to eat, the more fat comes on. If I only eat shrimp, non-fat yogurt and protein powder I can do it, but throw in eggs, nuts, seeds, beef, salad dressing, or most other things I can think of and my ratio is thrown off. I don't think this ratio of macros is realistic for me, but don't know how else to get enough protein to build while having enough energy to function without over eating.

    Things like nuts and seeds are greater sources of fat than protein. If you do eggs and want to keep the fat down just have one egg and kick up the volume with egg whites (they come in cartons). There are a lot more fish in the sea than just shrimp...and chicken is also a good choice. As beef goes, it really depends on the cut...there are also really lean sources of pork like pork tenderloin.
  • kfrye0811
    kfrye0811 Posts: 5 Member
    Just eat a bunch of skinless boneless chicken breasts super high in protein next to no fat
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    I think you can utilize the energy from dietary fat. Fat is delicious, and in appropriate amounts, part of a healthy diet.
  • amandaeve
    amandaeve Posts: 723 Member
    lemmie177 wrote: »
    If I'm doing the math right, you're eating ~1600cals/day? Are you currently gaining/losing weight at 1600? Can't be sure, but it seems like you should be eating more if your goal is to build PLUS you're on the bike 12hrs/week. If you have more calories to work with, it'll be easier to get the 120g.
    .

    I'm eating about 2400 calories a day, but want to keep it down at 2000. Definitely getting enough calories as I've gained 15 pounds since starting this high-protein plan in January.

  • BigTandthesquatters
    BigTandthesquatters Posts: 151 Member
    petite sirloin steaks. almost no fat, marinate cut really thin marinate and use for stir fry. Or just marinate and grill. Oh btw these lend themselves to marination because they are so lean. Tri-tip beef roasts and steaks are also super lean and very nice tasting.
  • redraidergirl2009
    redraidergirl2009 Posts: 2,560 Member
    Try tofu or seitan....all you're eating is animal protein which has fat.
  • pattyandthemoos
    pattyandthemoos Posts: 79 Member
    edited July 2016
    I eat alot of protein. Here's my ideas, some already said. Egg whites. I have 5 for breakfast alot. I eat whole eggs too but if I need to add protein without fat I usually add eggs. I love fish and eat it almost every day. Get more than one type so you don't get bored. I eat some red meat but not alot - london broil and flat iron steak. There are others but that's all I can ever find. I eat this for a snack alot Fage plain zero fat greek yogurt with PB2 powdered peanutbutter and stevia. I can get a lot of protein out of that. And cottage cheese. Sometimes I will make roll ups with lunch meat and veggies too. Deli slices of roast beef have alot of protein. That's all my ideas.
  • xvolution
    xvolution Posts: 721 Member
    If you don't already, try mixing together 1/2 c fat-free cottage cheese, 1/2 c fat-free fruit flavored greek yogurt and a teaspoon of lemon juice. Normally I don't like fat-free cottage cheese but adding the lemon juice helps with the flavor a lot, and it adds around 16g protein without adding any fat.
  • pattyandthemoos
    pattyandthemoos Posts: 79 Member
    xvolution wrote: »
    If you don't already, try mixing together 1/2 c fat-free cottage cheese, 1/2 c fat-free fruit flavored greek yogurt and a teaspoon of lemon juice. Normally I don't like fat-free cottage cheese but adding the lemon juice helps with the flavor a lot, and it adds around 16g protein without adding any fat.

    I love this idea. I mix cottage cheese and yogurt all the time but never tried this combo.
  • xvolution
    xvolution Posts: 721 Member
    xvolution wrote: »
    If you don't already, try mixing together 1/2 c fat-free cottage cheese, 1/2 c fat-free fruit flavored greek yogurt and a teaspoon of lemon juice. Normally I don't like fat-free cottage cheese but adding the lemon juice helps with the flavor a lot, and it adds around 16g protein without adding any fat.

    I love this idea. I mix cottage cheese and yogurt all the time but never tried this combo.

    It's a basic use of the flavor pyramid [salty/sweet/savory], which greatly enhances the flavor of most dishes. In this particular one, the cottage cheese is salty, the greek yogurt sweet and the lemon juice savory [most acids are counted as savory, so for other dishes this would include vinegars]
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Try tofu or seitan....all you're eating is animal protein which has fat.

    Tofu and seitan aren't fat-free.
  • redraidergirl2009
    redraidergirl2009 Posts: 2,560 Member
    Try tofu or seitan....all you're eating is animal protein which has fat.

    Tofu and seitan aren't fat-free.

    I didn't say they were fat-free. However, they have a lot less fat than meats, eggs and dairy. It would not hurt to incorporate them into a diet looking to reduce fat content while keeping protein high.
  • fitgoals23
    fitgoals23 Posts: 43 Member
    Some of my recommendations:
    -Egg Beaters (all the protein of egg whites without fat/cholesterol)(I seriously cannot recommend this enough!!!!)
    -Protein shakes (find a protein powder with as little sugar/fat as possible-Six Star makes a fat-free/low-sugar powder marketed at women but is actually good for anyone-don't mind the pink packaging)
    -Extra-lean ground turkey (can be used to make burgers, meatballs, meat-sauce for pasta etc. that are very high protein/low-fat. I recommend cooking with high-moisture ingredients so the meat doesn't get too dry-think chicken/veggie broth, tomato sauce, freshly chopped onions mixed into burger/meatball mixture)
    -Fat-free Greek Yogurt (avoid added sugar, I like Dannon Oikos Triple Zero)

    And finally, while I totally understand your macro goals and think you should continue to follow them, remember to purposefully include certain healthy fats for the good of your body. Salmon especially, but also nuts, seeds, and other fish & plant fats are good to incorporate every once in a while, even when your goal is building muscle because they are so good for your overall health.

  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Try tofu or seitan....all you're eating is animal protein which has fat.

    Tofu and seitan aren't fat-free.

    I didn't say they were fat-free. However, they have a lot less fat than meats, eggs and dairy. It would not hurt to incorporate them into a diet looking to reduce fat content while keeping protein high.

    Your initial comment was that animal protein has fat, not that it has *more* fat than what you were suggesting. I appreciate you clarifying your statement.
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    Chicken breast, egg whites, and white fish are inexpensive and full of lean protein

    Sirloin, shellfish, and pork loin are also helpful
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    Try tofu or seitan....all you're eating is animal protein which has fat.

    Tofu and seitan aren't fat-free.

    I didn't say they were fat-free. However, they have a lot less fat than meats, eggs and dairy. It would not hurt to incorporate them into a diet looking to reduce fat content while keeping protein high.

    To be fair, they also have less bioavailable protein. The best choice aside from protein powder in terms of bioavailability, cost, and protein to fat ratio is likely egg whites
  • TR0berts
    TR0berts Posts: 7,739 Member
    amandaeve wrote: »
    lemmie177 wrote: »
    If I'm doing the math right, you're eating ~1600cals/day? Are you currently gaining/losing weight at 1600? Can't be sure, but it seems like you should be eating more if your goal is to build PLUS you're on the bike 12hrs/week. If you have more calories to work with, it'll be easier to get the 120g.
    .

    I'm eating about 2400 calories a day, but want to keep it down at 2000. Definitely getting enough calories as I've gained 15 pounds since starting this high-protein plan in January.

    OK, but 120 g of protein is ~480 Cals. At 2000 Cals, that's 24%, not 30%. As such, that means your carb and/or fat is going to be over the prescribed percentage. In your case, it would seem that fat is over 20%.

    If you're happy with your performance and weight, I wouldn't worry about it, TBH.

  • redraidergirl2009
    redraidergirl2009 Posts: 2,560 Member
    Try tofu or seitan....all you're eating is animal protein which has fat.

    Tofu and seitan aren't fat-free.

    I didn't say they were fat-free. However, they have a lot less fat than meats, eggs and dairy. It would not hurt to incorporate them into a diet looking to reduce fat content while keeping protein high.

    To be fair, they also have less bioavailable protein. The best choice aside from protein powder in terms of bioavailability, cost, and protein to fat ratio is likely egg whites

    Sounds gross, but to each their own.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    edited July 2016
    Try tofu or seitan....all you're eating is animal protein which has fat.

    Tofu and seitan aren't fat-free.

    I didn't say they were fat-free. However, they have a lot less fat than meats, eggs and dairy. It would not hurt to incorporate them into a diet looking to reduce fat content while keeping protein high.

    To be fair, they also have less bioavailable protein. The best choice aside from protein powder in terms of bioavailability, cost, and protein to fat ratio is likely egg whites

    Sounds gross, but to each their own.

    "Gross" is pretty subjective, isn't it? I love some foods that others would consider gross. It's irrelevant. The OP indicated that she is already eating eggs, so apparently she doesn't find them gross.
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    edited July 2016
    Try tofu or seitan....all you're eating is animal protein which has fat.

    Tofu and seitan aren't fat-free.

    I didn't say they were fat-free. However, they have a lot less fat than meats, eggs and dairy. It would not hurt to incorporate them into a diet looking to reduce fat content while keeping protein high.

    To be fair, they also have less bioavailable protein. The best choice aside from protein powder in terms of bioavailability, cost, and protein to fat ratio is likely egg whites

    Sounds gross, but to each their own.

    "Gross" is pretty subjective, isn't it? I love some foods that others would consider gross. It's irrelevant. The OP indicated that she is already eating eggs, so apparently she doesn't find them gross.

    Agree, most of my fellow meat eaters feel the same about tofu and I love good tofu
  • amandaeve
    amandaeve Posts: 723 Member
    Try tofu or seitan....all you're eating is animal protein which has fat.

    I'd like to eat seitan more. My stomach doesn't agree with soy in any more than an ounce or so a day. Tofu has fat, too. Still, I wish I could eat it more.
  • redraidergirl2009
    redraidergirl2009 Posts: 2,560 Member
    amandaeve wrote: »
    Try tofu or seitan....all you're eating is animal protein which has fat.

    I'd like to eat seitan more. My stomach doesn't agree with soy in any more than an ounce or so a day. Tofu has fat, too. Still, I wish I could eat it more.

    You should be able to eat seitan since its soy-free. I like the tofurky brand sausages
  • amandaeve
    amandaeve Posts: 723 Member
    I made a summary of the suggestions in this thread, for anyone else who is trying to up their protein. Some of the items I am sick of, but I am excited to try new recipes. I am most excited about the 1/2 cottage cheese/yogurt combo, seitan, and sirloin steaks. I added "Think Thin" protein bars next to Builder's Bars cause they are tasty and I'm sick of eating Builder's Bars.

    • Cottage cheese (70% less fat and 0% fat)
    • Fat free Greek yogurt
    • 1/2C cottage cheese, 1/2C Greek yogurt, 1 t lemon juice
    • Protein powder
    • Chicken breast
    • Shrimp
    • Tuna
    • Salmon
    • White fish
    • Turkey breast
    • Turkey bacon
    • Ground turkey
    • Pork loin
    • Petite sirloin steaks, marinated
    • Tri-tip beef roast
    • Tri-tip beef steak
    • Eggs
    • Builder’s bars
    • Tofu
    • Seitan
    • PB2
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    edited July 2016
    amandaeve wrote: »
    Try tofu or seitan....all you're eating is animal protein which has fat.

    I'd like to eat seitan more. My stomach doesn't agree with soy in any more than an ounce or so a day. Tofu has fat, too. Still, I wish I could eat it more.

    As noted above, it's gluten, not soy. I have not entirely acquired a taste for it yet (love tofu and tempeh, so luckily I'm good with soy). I personally want to like seitan because of the anti gluten trend. I'm a contrarian.
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