High Protein low fat

Probably you would need to add some more whole foods in. Legumes, both starchy and non-starchy veg, and even fruit have protein in them and are low in fat, so adding some of those into your plate may be an option. There's also high-protein non-meat options like tofu, TVP, seitan, and tempeh. Even flours (chickpea flour), nuts, and seasonings (nutritional yeast) can have a decent amount of protein.

For example, here's my lunch for today:

Seitan (vital wheat gluten, nutritional yeast, spices, soy sauce), 75g
Roasted peppers, zucchini, tomatoes, broccoli, and onion, 100g
Baked potato, 148g
Spicy hummus, 56g

Altogether, this meal comes in at 348 calories, with 51g carbs, 4g of fat, and 26g of protein. It's also a huge plate of food, since I like eating a large volume of food for lunch. Obviously, other people's meals might look very different from mine, since I'm vegan, but it's surprising how quickly protein can add up when there's a bunch of variety on the plate

Try adding some medium fat like sirloin.

rileyrover wrote: »

Nonfat Greek yogurt, oatmeal, cara cara orange and blueberries this morning gave me: 396 calories, 29 G protein.

A cup of nonfat Greek yogurt has about 20gs protein. Where did the other 9 come from, I'm curious

AnAbsoluteDiva wrote: »

And so you know, tofu is soy. Inflammatory as all get out.

I've always heard the opposite about tofu since it is a good source of isoflavones, which have been proven anti-inflammatory (Source). I'd be interested to know where you heard that tofu was inflammatory?

LenGray wrote: »

AnAbsoluteDiva wrote: »

And so you know, tofu is soy. Inflammatory as all get out.

I've always heard the opposite about tofu since it is a good source of isoflavones, which have been proven anti-inflammatory (Source). I'd be interested to know where you heard that tofu was inflammatory?

It seems like a semi-common thing in some of the alt-health blogosphere to demonize soy for various , though the "increases inflammation" is a new one.

There does seem to be counter-evidence, such as the study you cite and this meta-analysis of multiple studies.

https://www.sciencedirect.com/science/article/abs/pii/S1043466620302982

Some people are allergic or sensitive; of course they shouldn't eat it, as with any allergenic food. There seem to be suspicions that certain supplements may over-do soy isoflavones to a detrimental level, but IMU most of the recent research IMO looks like traditional soy foods in rational portions are healthful choices for most people.

I'd note that the PP also says "No one ever strips fat to replace it with protein." Taking out fat to increase protein almost seems like the definition of foods like plain nonfat Greek yogurt, so I'm pretty skeptical of that part, too.

It seems true that in more highly processed food products, the reduced fat products may have sugar, salt or other easy-to-overdo ingredients added in order to amp up palatability, but it's obviously untrue that all lower fat or nonfat foods contain extra added sugar. The "nonfat foods have added sugar" idea is also IME another thing I've often seen in the alt-health blogosphere.

LenGray wrote: »

AnAbsoluteDiva wrote: »

And so you know, tofu is soy. Inflammatory as all get out.

I've always heard the opposite about tofu since it is a good source of isoflavones, which have been proven anti-inflammatory (Source). I'd be interested to know where you heard that tofu was inflammatory?

Yeah, not true. While some people may have sensitivities or allergies to soy, which can trigger an inflammatory response the opposite is actually true, soy is not inflammatory by nature. Of course anything can be associated with inflammation if processed in the wrong way, so highly processed foods that contain soy can be inflammatory, just to be clear.

For example tofu has some ALA (Alpha-Linolenic Acid) which is a lipid, a fat and a precursor to EPA and DHA which are omega 3's and are associated with anti-inflammatory properties, but if you take soy and extract the oil from it and use it for cooking then the opposite results can result from the abundance of LA (Linoleic Acid) which is an omega 6 in soy oil which by nature are pro-inflammatory and when these are out of balance in the body with our omega 3 intake, this is when problems arise and actually contributing to a rise in chronic inflammation within the body that is shown to detrimental to arteries and contributing to atherosclerosis and lately this omega imbalance has been shown to effect brain health and may be linked to mood disorders like depression and anxiety and dementia.

This isn't soy in particular but the inflammation that results from this imbalance and another not so great effect is the production of prostaglandins, which are hormone like substances that regulate processes such as inflammation blood flow, and the formation of blood clots. Basically you want to keep soy oil out of your diet. You probably want to also keep the Textured Vegetable Protein (TVP) that you might find in products like the impossible burger to a minimum from the over processing and the probable inflammatory response that might be triggered if these happen to be a big part of someones diet. Of course you should fact check if you have a concern with my information because that's what I do all the time.

Shrimp, scallops, mussels, chicken breast, tilapia, cod are staples for me in terms of a meat.

Nonfat Greek yogurt, cottage cheese, skim milk, soy milk, split peas, beans/legumes, edamame, eggs, are some fairly standard non-meat options that are good, but some will have a decent amount of carbs (but also fiber).

If price and your taste buds are flexible then you can try things like chickpea pasta or black bean pasta.

devenmsmith wrote: »

Shrimp, scallops, mussels, chicken breast, tilapia, cod are staples for me in terms of a meat.

Nonfat Greek yogurt, cottage cheese, skim milk, soy milk, split peas, beans/legumes, edamame, eggs, are some fairly standard non-meat options that are good, but some will have a decent amount of carbs (but also fiber).

If price and your taste buds are flexible then you can try things like chickpea pasta or black bean pasta.

Yes, I do eat most of them! Never tried chickpea or black bean pasta, but not sure my husband would go for that. lol I'll have to make a shopping trip just for me and my "special" foods soon. Thanks for the great suggestions!