Low Calorie Protein Dense foods?
Spadesheart
Posts: 479 Member
So, it has come to my attention that I need to fit in an extraordinary amount more protein in my diet over the next 3-4 months while I lose the next 30 pounds. I'm getting close to hitting the natural plateau at the weight lifting, and I really need to maintain if I can't grow the muscle.
The soft goal is 0.8 grams per pound of goal weight, which is 190 pounds, so 152 grams of protein. I have ordered protein powder, which I will try to have 3 shakes of daily, for about 72 grams and 390 calories, and that's going to be awful. I normally get around 60 with my regular diet, if I try to keep pace to losing about 2 pound a week.
Please, save me from having to drink a fourth shake. I'm trying to maintain my calorie goal at 1200-1600 calories. What are the most protein dense, calorie light foods I can add into my diet?
The soft goal is 0.8 grams per pound of goal weight, which is 190 pounds, so 152 grams of protein. I have ordered protein powder, which I will try to have 3 shakes of daily, for about 72 grams and 390 calories, and that's going to be awful. I normally get around 60 with my regular diet, if I try to keep pace to losing about 2 pound a week.
Please, save me from having to drink a fourth shake. I'm trying to maintain my calorie goal at 1200-1600 calories. What are the most protein dense, calorie light foods I can add into my diet?
3
Replies
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Canned tuna, cod, chicken and turkey breast, egg whites, tilapia, shrimp, 0% Greek yogurt, low fat cottage cheese.6
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Beyond Meat products - I like the 'chicken strips' that are 20g protein per serve and only ~120 calories from memory.2
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Shadioutwo wrote: »Beyond Meat products - I like the 'chicken strips' that are 20g protein per serve and only ~120 calories from memory.
I was just trying to find retailers in Canada that aren't restaurants, it's surprisingly difficult, but an excellent suggestion!0 -
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Spadesheart wrote: »Shadioutwo wrote: »Beyond Meat products - I like the 'chicken strips' that are 20g protein per serve and only ~120 calories from memory.
I was just trying to find retailers in Canada that aren't restaurants, it's surprisingly difficult, but an excellent suggestion!
I'm in Australia so can't really help but I get mine from specialty vegan shops so might be worth investigating those
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This thread usually has the answer to such questions:
http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also
It links to a spreadsheet that lists many, many foods in order by protein efficiency, most protein for fewest calories. Scroll through the list until you find foods you enjoy, and eat more of those, less of something else that isn't as much helping you meet your goals.
If you're vegan/vegetarian, you'll need to scroll past the mostly meaty/fishy stuff near the top of the spreadsheet, but the veg sources are there.
With 30 pounds to goal, and a goal of maintaining/increasing muscle, consider not trying to lose 2 pounds a week. Unless you're doing some highly technical managed diet (and at 60g of protein currently from food, I'm guessing you're not!), you will lose more than the minimum of muscle by continuing at that weight loss rate. It would be a better idea to cut to around 1 pound, pound and a half per week, at the outside; and go to 0.5 pounds at 10-15 to go.
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The problem is that it's hard to get 150+ g of protein on a diet so low in cals (1200-1600). As you are a guy with a goal weight of 190, that calorie goal seems far too low (although cutting that low makes protein even more important).
What you need is foods that are basically getting their calories from protein, so any low fat meat/seafood, egg whites, 0% dairy (what sardelsa said upthread).
Another option would be replacing some current sources of fat and carbs with ones with more protein.5 -
This thread usually has the answer to such questions:
http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also
It links to a spreadsheet that lists many, many foods in order by protein efficiency, most protein for fewest calories. Scroll through the list until you find foods you enjoy, and eat more of those, less of something else that isn't as much helping you meet your goals.
If you're vegan/vegetarian, you'll need to scroll past the mostly meaty/fishy stuff near the top of the spreadsheet, but the veg sources are there.
With 30 pounds to goal, and a goal of maintaining/increasing muscle, consider not trying to lose 2 pounds a week. Unless you're doing some highly technical managed diet (and at 60g of protein currently from food, I'm guessing you're not!), you will lose more than the minimum of muscle by continuing at that weight loss rate. It would be a better idea to cut to around 1 pound, pound and a half per week, at the outside; and go to 0.5 pounds at 10-15 to go.
Thank you for the list! To be fair, I am trying. I've ordered 7 kg of powder and will basically have to have it all over the next 3 months. That would get me up to 150, it's just gonna suck. Those shakes are awful.1 -
Greek yogurt, black beans, and eggs are staples for me. Also sliced turkey breast from the deli.0
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The problem is that it's hard to get 150+ g of protein on a diet so low in cals (1200-1600). As you are a guy with a goal weight of 190, that calorie goal seems far too low (although cutting that low makes protein even more important).
What you need is foods that are basically getting their calories from protein, so any low fat meat/seafood, egg whites, 0% dairy (what sardelsa said upthread).
Another option would be replacing some current sources of fat and carbs with ones with more protein.
The next 3 months are going to suck if I try to hit 150 grams of protein. I've ordered 7 kg of whey, and I'll pretty much have to have it all until I hit the target.
The counting was hard enough, didn't think I'd have to worry about this. Until this last week, even on the deficit without extra protein, I was absolutely building muscle and strength. I've just started to plateau now.0 -
Is there a particular reason you need to be so aggressive with your goals?5
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Spadesheart wrote: »The problem is that it's hard to get 150+ g of protein on a diet so low in cals (1200-1600). As you are a guy with a goal weight of 190, that calorie goal seems far too low (although cutting that low makes protein even more important).
What you need is foods that are basically getting their calories from protein, so any low fat meat/seafood, egg whites, 0% dairy (what sardelsa said upthread).
Another option would be replacing some current sources of fat and carbs with ones with more protein.
The next 3 months are going to suck if I try to hit 150 grams of protein. I've ordered 7 kg of whey, and I'll pretty much have to have it all until I hit the target.
The counting was hard enough, didn't think I'd have to worry about this. Until this last week, even on the deficit without extra protein, I was absolutely building muscle and strength. I've just started to plateau now.
Why not increase your calorie goal so it's not so difficult? It will be more sustainable, your lifting performance won't tank (which is super important during a cut)3 -
clicketykeys wrote: »Is there a particular reason you need to be so aggressive with your goals?
If I don't do the whole thing, I start slacking and then I start not doing it. I know myself, this is kind of the only way to make sure that I actually stick. Also even a half failure here is a success.0 -
Seitan is very protein dense and low fat 20-30 g per serving of protein. It is relatively easy to make at home. Chicken breast cut into strip to snack on is also easy. Fat free greek yogurt has ~24 grams per cup. I have been able to get 100-120 g of protein on 1300 calories or less without issue and no protein shakes.1
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With only 30 lbs left to go you should aim for 1 lb loss per week. higher calories, plus adequate protein while lifting will ensure most of what you lose is fat. Not getting enough protein or having too higher of a deficit, given how much fat you have can both lead to muscle loss.
unless you were obese and/or new to lifting (or returning to lifting after time off) you probably didn't build much muscle if any. You can get stronger without building muscle. most strength gains come for CNS adaptation and recruiting more muscles to do the lifts3 -
Shrimp, cottage cheese, Greek yogurt, eggs, and chicken breast are my protein "go-tos".2
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If you drink coffee, consider mixing in flavored protein powder. I do 60g in a very large mug (30g of vanilla, 30g of unflavored) and it tastes just fine...like a flavored creamer. Be careful; if the coffee is too hot, the protein will clump, so you should dissolve it in cooler liquid first.2
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Spadesheart wrote: »Shadioutwo wrote: »Beyond Meat products - I like the 'chicken strips' that are 20g protein per serve and only ~120 calories from memory.
I was just trying to find retailers in Canada that aren't restaurants, it's surprisingly difficult, but an excellent suggestion!
Check out vegansupply you can buy in bulk, but I think they are waiting for it to come back in stock.
https://vegansupply.ca/products/food-service-beyond-meat-lightly-seasoned-chicken-free-strips-2-26kg-bag0 -
chrissgarvin wrote: »If you drink coffee, consider mixing in flavored protein powder. I do 60g in a very large mug (30g of vanilla, 30g of unflavored) and it tastes just fine...like a flavored creamer. Be careful; if the coffee is too hot, the protein will clump, so you should dissolve it in cooler liquid first.
I tried that yesterday but it didn't quiiiiite work out, I'm going to wait until I get my new stuff in the mail to give it another shot haha. It was quite thick, and with chocolate didn't quite taste like coffee anymore.0 -
Spadesheart wrote: »chrissgarvin wrote: »If you drink coffee, consider mixing in flavored protein powder. I do 60g in a very large mug (30g of vanilla, 30g of unflavored) and it tastes just fine...like a flavored creamer. Be careful; if the coffee is too hot, the protein will clump, so you should dissolve it in cooler liquid first.
I tried that yesterday but it didn't quiiiiite work out, I'm going to wait until I get my new stuff in the mail to give it another shot haha. It was quite thick, and with chocolate didn't quite taste like coffee anymore.
60grams seems like a lot. I used to whisk in 1/3 of a scoop with skim milk, then add the coffee to that. I used vanilla0 -
With only 30 lbs left to go you should aim for 1 lb loss per week. higher calories, plus adequate protein while lifting will ensure most of what you lose is fat. Not getting enough protein or having too higher of a deficit, given how much fat you have can both lead to muscle loss.
unless you were obese and/or new to lifting (or returning to lifting after time off) you probably didn't build much muscle if any. You can get stronger without building muscle. most strength gains come for CNS adaptation and recruiting more muscles to do the lifts
I mean, I'm kinda new, since January, we've already talked about this haha. There absolutely has been some muscle gain, not a lot but some, I can literally measure it. I was on the lower end of obese, overweight now. 190 is actually just on the high end of healthy according to the chart.
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Spadesheart wrote: »Shadioutwo wrote: »Beyond Meat products - I like the 'chicken strips' that are 20g protein per serve and only ~120 calories from memory.
I was just trying to find retailers in Canada that aren't restaurants, it's surprisingly difficult, but an excellent suggestion!
Check out vegansupply you can buy in bulk, but I think they are waiting for it to come back in stock.
https://vegansupply.ca/products/food-service-beyond-meat-lightly-seasoned-chicken-free-strips-2-26kg-bagSpadesheart wrote: »Shadioutwo wrote: »Beyond Meat products - I like the 'chicken strips' that are 20g protein per serve and only ~120 calories from memory.
I was just trying to find retailers in Canada that aren't restaurants, it's surprisingly difficult, but an excellent suggestion!
Check out vegansupply you can buy in bulk, but I think they are waiting for it to come back in stock.
https://vegansupply.ca/products/food-service-beyond-meat-lightly-seasoned-chicken-free-strips-2-26kg-bag
On this note:
My mother used to feed us something called "nutri nuggets" as a kid in rice. They're soy based and available at any ethnic grocery dried. I didn't think about them until I was looking at these, but they're comparable. 50 grams of the dry stuff is about 170 calories and 26 grams of protein. While I imagine they don't taste quite as good, I have to imagine that they are quite similar in production, and miles cheaper.0 -
Spadesheart wrote: »So, it has come to my attention that I need to fit in an extraordinary amount more protein in my diet over the next 3-4 months while I lose the next 30 pounds. I'm getting close to hitting the natural plateau at the weight lifting, and I really need to maintain if I can't grow the muscle.
The soft goal is 0.8 grams per pound of goal weight, which is 190 pounds, so 152 grams of protein. I have ordered protein powder, which I will try to have 3 shakes of daily, for about 72 grams and 390 calories, and that's going to be awful. I normally get around 60 with my regular diet, if I try to keep pace to losing about 2 pound a week.
Please, save me from having to drink a fourth shake. I'm trying to maintain my calorie goal at 1200-1600 calories. What are the most protein dense, calorie light foods I can add into my diet?
As others have said, with only 30 pounds to lose, a goal of losing 2 pounds per week is too aggressive.
Also, with that rate of loss with little fat reserves, you will be losing more muscle along with fat than you would with a more sensible goal.4 -
Spadesheart wrote: »This thread usually has the answer to such questions:
http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also
It links to a spreadsheet that lists many, many foods in order by protein efficiency, most protein for fewest calories. Scroll through the list until you find foods you enjoy, and eat more of those, less of something else that isn't as much helping you meet your goals.
If you're vegan/vegetarian, you'll need to scroll past the mostly meaty/fishy stuff near the top of the spreadsheet, but the veg sources are there.
With 30 pounds to goal, and a goal of maintaining/increasing muscle, consider not trying to lose 2 pounds a week. Unless you're doing some highly technical managed diet (and at 60g of protein currently from food, I'm guessing you're not!), you will lose more than the minimum of muscle by continuing at that weight loss rate. It would be a better idea to cut to around 1 pound, pound and a half per week, at the outside; and go to 0.5 pounds at 10-15 to go.
Thank you for the list! To be fair, I am trying. I've ordered 7 kg of powder and will basically have to have it all over the next 3 months. That would get me up to 150, it's just gonna suck. Those shakes are awful.
What's the brand? There may be an ingredient in it you don't like that isn't present in others.
For example, some brands add sucralose, which I find extremely nasty. And some use too much stevia. I can take a little stevia in some brands of chocolate whey, but interestingly, not in the same brand of vanilla whey.
I did some trial and error a few years back and found a brand of plain and a brand of chocolate that I like.
I'm also wondering if you drink them plain? I'd find that very boring.
Tons of smoothie recipes in this thread: https://community.myfitnesspal.com/en/discussion/10728122/looking-for-smoothie-friends1 -
Cottage cheese0
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kshama2001 wrote: »Spadesheart wrote: »This thread usually has the answer to such questions:
http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also
It links to a spreadsheet that lists many, many foods in order by protein efficiency, most protein for fewest calories. Scroll through the list until you find foods you enjoy, and eat more of those, less of something else that isn't as much helping you meet your goals.
If you're vegan/vegetarian, you'll need to scroll past the mostly meaty/fishy stuff near the top of the spreadsheet, but the veg sources are there.
With 30 pounds to goal, and a goal of maintaining/increasing muscle, consider not trying to lose 2 pounds a week. Unless you're doing some highly technical managed diet (and at 60g of protein currently from food, I'm guessing you're not!), you will lose more than the minimum of muscle by continuing at that weight loss rate. It would be a better idea to cut to around 1 pound, pound and a half per week, at the outside; and go to 0.5 pounds at 10-15 to go.
Thank you for the list! To be fair, I am trying. I've ordered 7 kg of powder and will basically have to have it all over the next 3 months. That would get me up to 150, it's just gonna suck. Those shakes are awful.
What's the brand? There may be an ingredient in it you don't like that isn't present in others.
For example, some brands add sucralose, which I find extremely nasty. And some use too much stevia. I can take a little stevia in some brands of chocolate whey, but interestingly, not in the same brand of vanilla whey.
I did some trial and error a few years back and found a brand of plain and a brand of chocolate that I like.
I'm also wondering if you drink them plain? I'd find that very boring.
Tons of smoothie recipes in this thread: https://community.myfitnesspal.com/en/discussion/10728122/looking-for-smoothie-friends
The stuff I'm currently having is from Six Star, but the 7kg that will come in the mail today will be from Canadian Protein. It's gonna suck unless I add some actual fruit to it regardless. I bought 5 kg of strawberry banana because it was on clearance. Sigh.0 -
Spadesheart wrote: »kshama2001 wrote: »Spadesheart wrote: »This thread usually has the answer to such questions:
http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also
It links to a spreadsheet that lists many, many foods in order by protein efficiency, most protein for fewest calories. Scroll through the list until you find foods you enjoy, and eat more of those, less of something else that isn't as much helping you meet your goals.
If you're vegan/vegetarian, you'll need to scroll past the mostly meaty/fishy stuff near the top of the spreadsheet, but the veg sources are there.
With 30 pounds to goal, and a goal of maintaining/increasing muscle, consider not trying to lose 2 pounds a week. Unless you're doing some highly technical managed diet (and at 60g of protein currently from food, I'm guessing you're not!), you will lose more than the minimum of muscle by continuing at that weight loss rate. It would be a better idea to cut to around 1 pound, pound and a half per week, at the outside; and go to 0.5 pounds at 10-15 to go.
Thank you for the list! To be fair, I am trying. I've ordered 7 kg of powder and will basically have to have it all over the next 3 months. That would get me up to 150, it's just gonna suck. Those shakes are awful.
What's the brand? There may be an ingredient in it you don't like that isn't present in others.
For example, some brands add sucralose, which I find extremely nasty. And some use too much stevia. I can take a little stevia in some brands of chocolate whey, but interestingly, not in the same brand of vanilla whey.
I did some trial and error a few years back and found a brand of plain and a brand of chocolate that I like.
I'm also wondering if you drink them plain? I'd find that very boring.
Tons of smoothie recipes in this thread: https://community.myfitnesspal.com/en/discussion/10728122/looking-for-smoothie-friends
The stuff I'm currently having is from Six Star, but the 7kg that will come in the mail today will be from Canadian Protein. It's gonna suck unless I add some actual fruit to it regardless. I bought 5 kg of strawberry banana because it was on clearance. Sigh.
Sure, plain protein powder is dreadful. And not satiating. I would never have PP without adding fat, fiber, and flavor.1 -
Myprotein is quite nice tasting (relatively, obviously!). I have it in Alpro coconut milk, which is pretty low cal too, and tastes really nice. But really, what all the rest are saying is correct - your calories are far too low for your size.1
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i can get over 100g of protein with protein powder, greek yogurt, chicken tenderloins, salmon. all the good stuffs. you can vary it up by using different spices and such0
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You really should not need that much protein powder. Are you vegetarian/vegan? What else do you eat in a normal day?1
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