Protein (not shakes!!)

SmashitSam
SmashitSam Posts: 11 Member
edited November 14 in Food and Nutrition
Hey, I'm looking for some sources of protein that I can (preferably) snack on that are low in carbs and fats. My app says I should be eating around 95g a day, I'm currently averaging 60-70g. I eat cod, salmon or chicken usually for dinner, different types of beans in my soups for lunch, nuts as snacks, but I'm struggling to get it up. I can't really afford the cost of shakes and don't want the calories, but I am open to suggestions... and add me as a friend!!!

Replies

  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    Egg muffins/frittata? (using mostly egg white) - you can add whatever vegies you like, a bit of cheese if you can "afford" the fat - you can make them in bulk and freeze.
  • mrramsey1969
    mrramsey1969 Posts: 46 Member
    edited January 2017
    I have pacific gold beef jerky 90 cal packs that I snack on. They have 14g of protein.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    Fish and chicken meet your criteria of being good sources of protein that are low in carbs and fat. I wonder if your servings aren't big enough - how many ounces do you have in a serving?

    Your breakfasts and lunch, plus eggs for breakfast, should give you plenty of protein.
  • brewerfan13
    brewerfan13 Posts: 183 Member
    Different breads like Arnold bread has more protein. Also peanut butter brand Krema has more protein that most brands. Egg whites are essentially all protein. 4g each I think
  • Pam_Shebamm
    Pam_Shebamm Posts: 167 Member
    Jerkey is great for this. I like Ostrim jerky sticks. Most run less than 100 cals and have ~14g protein.
  • cerise_noir
    cerise_noir Posts: 5,468 Member
    Canned tuna, Non-fat Greek yogurt, cottage cheese, shrimp, hard boiled eggs, protein bars.
  • H_Ock12
    H_Ock12 Posts: 1,152 Member
    Tuna & a boiled egg with a TSP of mayo and some pickles.
    Beef jerky.
    Bacon.
    Sandwich meat.
    Cheese.
  • Strawblackcat
    Strawblackcat Posts: 944 Member
    I love jerky. In particular, Epic bars they make bites too,) are wonderful! They blend up the jerky with dried fruits and nuts, and they're vacuum sealed so that they're still soft instead of rock hard. Plus, all the meat used is sustainably raised! :)
  • hazcad
    hazcad Posts: 41 Member
    Whenever I'm running low on protein I turn to ham. The ham I get has 11g protein per slice and 1g fat. If I have some fat left I accompany it with soft cheese and some carrot sticks. Great evening snack.
  • RogerToo
    RogerToo Posts: 16,157 Member
    SmashitSam wrote: »
    Hey, I'm looking for some sources of protein that I can (preferably) snack on that are low in carbs and fats. My app says I should be eating around 95g a day, I'm currently averaging 60-70g. I eat cod, salmon or chicken usually for dinner, different types of beans in my soups for lunch, nuts as snacks, but I'm struggling to get it up. I can't really afford the cost of shakes and don't want the calories, but I am open to suggestions... and add me as a friend!!!

    Hi
    I'm sorry to hear that Shakes are out as I have one a day, Buying through CostCo yesterday I got boxes with 18 shakes each and a cost of $19.99 or $1.10 each which is decent to me. I like their large cans of Chicken breast that run 210 calories per 12.5 ounce can and 45.5g protein. I also have used Cottage Cheese, Lean Thin Center Cut Pork Chops and Dannon Light & Fit Greek Yogurt. Some things You do need to watch the Sodium. I look for whatever is on sale and cook meats ahead and freeze. Things to look at would be Low Sodium Hams, Turkeys, & Whole Pork Loins

    Good Luck
    Roger
  • CipherZero
    CipherZero Posts: 1,418 Member
    Whey concentrate is cheap. I buy it from My Protein for about $60/11lb bag, and get 200 servings at 20g protein each.
  • AnjaliSD
    AnjaliSD Posts: 42 Member
    I really like cottage cheese. You can get the kind with reduced fat (I personally don't)/
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    eat meat, poultry, or fish with your lunch...make egg and egg white omelettes for breakfast...cottage cheese...jerky...Greek yogurt
  • Commander_Keen
    Commander_Keen Posts: 1,179 Member
    Hard boiled eggs
    chicken
    turnkey
    beef
    fish
    ---- You could even go with this
    Milk
    cheese
    Yogurt
    Cottage cheese
  • Rincewind_1965
    Rincewind_1965 Posts: 639 Member
    Cottage cheese, Skyr, Seafood, cream-cheese (low-fat!), yoghurt, egg yolk, poultry are all around 20% protein.
    Soy-products (Tofu) are good too. As a guideline: The higher the protein the lesser the recognizable taste, so prepare to fill up your spices.
  • not_a_runner
    not_a_runner Posts: 1,343 Member
    Shakes are actually fairly cost effective and low in calories when compared to other protein sources. A tub may be expensive up front, but it will last a long long time. (It's typically much cheaper than a lot of the protein bars out there, and much lower calorie as well.)
    Nuts would not be a top choice for me if my goal was lower calorie/high protein, as nuts are much heavier in fats than protein. Not trying to sound judgy of your food choices, just my thoughts based on your stated preferences. I would not opt for nuts as main source of protein, unless I really loved them.
    I typically plan my main meals around a protein source- chicken/turkey/beef/eggs/fish etc. Bump up the servings a few ounces if I need more protein for the day. With three meals per day with a decent serving size of protein it should be fairly easy to hit 95 g per day.
    I frequently eat chicken and veggies for a snack.
  • SkinnyGirlCarrie
    SkinnyGirlCarrie Posts: 259 Member
    edited January 2017
    I mix protein powder in my morning cream of wheat or oatmeal (bonus it acts as a sweetener). Not sure if you are looking to not use a powder at all since you said no shakes or if it's more a cost thing, but I have to say it dramatically ups my protein in the morning if I'm not having eggs.

    Currently using EAS Advantage Edge Creamy Vanilla which has 60 cals/0g Fat/1g Carb/15g Protein. I got the 2.5lb bag for $25 at my local BJs with a $5 off coupon so came to $20 and has 54 servings. Amazon has good prices on some powder too. (Side note on this particular powder, I mixed it with milk in my blender ball shaker and it didn't mix as smooth as some others I've had, but I find it not an issue mixed in hot cereal and would probably mix well in an actual blender if I felt like going to the trouble).

    Other than that my afternoon snack is usually rolls of turkey and as slice of cheddar cheese. Some of the flavored tuna pouches are pretty good. Hard boiled eggs, ground turkey, Greek yogurt and cottage cheese are all good too.

    Editing to add: Think Thin and Power Crunch bars are pretty yummy but again usually over $1 a bar so that might be out for you too.
  • SmashitSam
    SmashitSam Posts: 11 Member
    So many useful ideas on here thanks guys!! Now trying to incorporate more eggs, Greek yogurt and upping the portion size of the meat/ fish I'm eating! Also acquired 2 tubs of maxinutrition lean protein powder for post gym shakes - I said no powders but these were on offer and my student loan came in handy
  • AFGP11
    AFGP11 Posts: 142 Member
    I just got some chicken jerky from Sam's club that is ginger teriyaki and it's delicious and has 11 grams of carbs per 80 calories. I also switch out regular pasta for chickpea pasta which has 12 grams of protein per serving (and only 33 grams of carbs!). I do other little things like that throughout the day. I am lifting heavy, so I need closer to 150g of protein a day. Protein shakes are kind of a must at this point, and they take the pressure off getting it all from my diet. Otherwise I'd never get to eat anything fun.
  • EricaCraigie
    EricaCraigie Posts: 1,396 Member
    Broccoli !
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