help. everything is high in fat. protein where are you?

Chicken. Protein shake. Greek yogurt.

cottage cheese, ses seeds

I continue to struggle with these things. Low fat dairy might help, but I know a lot of people can't stand it. Chicken. I initially objected to protein shakes, but a few weeks of fighting with my macros brought me around. I don't eat much fish, but some varieties are low fat, right?

bvcah wrote: »

Newbie here in nutrition. looks like my choices are quite high in fats. Almond nuts, fish, avocado. aaahhh!!! need some suggestions for high protein and low fat foods. thaaankks!

The foods highest in protein yet lowest in calories are; white fish, egg whites, protein powder isolate, bone broth, lean chicken/turkey/ham, then fat free yogurt and cottage cheese. It drops off dramatically after that as far as the ratio. We all have to find FUN ways to eat that protein right?

Chicken, Turkey, 90% or higher lean beef. Try making burgers with ground turkey, done right they are even better than beef. I'll take about a pound and a half of 97% lean ground turkey, add 2 eggs, about 30g of my favorite bbq rub, about a quarter cup or 1/3 of Italian bread crumbs, 1-2tbsp of extra virgin olive oil (2 tbsp makes them very moist), and make it into about 6 large patties. Place them on a small cookie sheet, put them in the freezer while you pre-heat the grill (because they will be softer than beef burgers, and you want to firm them up a bit), grill them on med-high heat until 165F in the center. Add your favorite BBQ sauce when they are near done. Very high protein, low calorie burgers. One of my favorites.

Fish isn't particularly high fat for the amount of protein you get? What are you aiming for?

(The foods I'd mention have been identified already: low fat dairy, especially cottage cheese or greek yogurt, lean meats, especially fish, turkey, chicken, but also lean beef and pork and game, eggs whites if you like them, although I prefer eating the whole eggs even if it's more calories, legumes.)

This is what you're looking for, whether you realize it or not (link below).

It's a thread about an excellent spreadsheet that lists many, many foods in order by protein efficiency: Most protein for fewest calories.

Find things you like on the list, eat more of them.

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

And to think that was hiding right there in the MFP Food & Nutrition forum's "most helpful posts" list all this time.

Might be some other good stuff in there, too.

deannalfisher wrote: »

bvcah wrote: »

quiksylver296 wrote: »

How much fat and protein are you shooting for?

Im aiming to get 40% of my diet which MFP says 181g and Fat of 27g for the day. is that realistic?

I'd probably drop your protein (calculate .8-1g per goal lean muscle mass) and up your fats - 27g is ridiculously low! I take in 70-90g a day - you need good dietary fats to help you

re: proteins that are low in fat - chicken, pork tenderloin, turkey, shrimp

Good catch, @deannalfisher!

OP, I like to keep fat around 0.35-0.45g per pound of healthy goal weight, minimum. You need it to absorb fat-soluble vitamins, to keep your excretory system working smoothly, to maintain a healthy hormone balance, . . . .

Add me .
Thank you

bvcah wrote: »

quiksylver296 wrote: »

How much fat and protein are you shooting for?

Im aiming to get 40% of my diet which MFP says 181g and Fat of 27g for the day. is that realistic?

Oh, I missed this. I think focusing on total grams makes more sense and that that amount of protein and fat does not work well together. My math puts you at about 1810 cal and if so that's only 13-14% fat, which is really low unless you have medical reasons.

I agree with the person who said that .8 g/lb of healthy goal weight is a good estimate for protein. About .3-.4 g/lb is a good estimate for fat, although higher is fine if you don't mind that it reduces carbs a bit.

Those numbers give me about 100 g of protein and 50 g of fat (.4) as a baseline, although I like eating lower carb so actually increase the fat some and protein at the 100 g or more.

bvcah wrote: »

quiksylver296 wrote: »

How much fat and protein are you shooting for?

Im aiming to get 40% of my diet which MFP says 181g and Fat of 27g for the day. is that realistic?

Everything I've been reading says not to go by percentage of macros.

I'm interested in attempting to preserving as much lean tissue body mass as possible in the face of little to no exercise while losing weight. As such, I calculated my RDA for protein and then doubled the number in accordance with what have seen. When I plan my day, I base it around hitting that number first, then I tinker with carbs (then fat) to meet my calorie goal.

At currently ~1400-1500 calories a day, for my weight, that's coming out to right around 40% protein, 35% fat, and 25% carbohydrates. Which will change as my weight and daily calories allowed go up/down.

So far, so good.

grinning_chick wrote: »

Spliner1969 wrote: »

I'll take about a pound and a half of 97% lean ground turkey, add 2 eggs, about 30g of my favorite bbq rub, about a quarter cup or 1/3 of Italian bread crumbs, 1-2tbsp of extra virgin olive oil (2 tbsp makes them very moist), and make it into about 6 large patties.

Thanks for this. I just made turkey meatballs with everything but the oil (well, and ranch dressing instead of BBQ rub + 3 TBS whole milk) and they were super gross compared to the tasty tasty bites that emerge from my oven when made with ground chicken. I'll give 'em one more try to see if oil is the key.

I found the oil helps the juiciness, otherwise turkey (and chicken) can get very dry. Also, the bbq seasoning is a big one for me, it seasons it up very well. 30g is a lot, and i usually buy packs of ground turkey from Honeysuckle White, I think they are actually 1.25lb not 1.5. Anyway, makes a yummy burger.