More protein please..
kel7298
Posts: 1,542 Member
I need to eat more protein but need to watch the calories. Less is definitely more for me right now. I would like to keep it under 50 calories but I know that is probably not realistic. Maybe 50-100 calories is better.
What foods give the most protein for the calories buck.
Let me clarify my 50 calories - These are mostly breakfast calories, just enough to take my vitamins with. I like to use the least amount of calories at breakfast...save em for later attitude.
What foods give the most protein for the calories buck.
Let me clarify my 50 calories - These are mostly breakfast calories, just enough to take my vitamins with. I like to use the least amount of calories at breakfast...save em for later attitude.
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Replies
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I need to eat more protein but need to watch the calories. Less is definitely more for me right now. I would like to keep it under 50 calories but I know that is probably not realistic. Maybe 50-100 calories is better.
What foods give the most protein for the calories buck.
protein powder
chicken breasts
tuna
shrimp0 -
6oz of plain fat-free greek yogurt has 100 calories and 18 grams of protein. I mix in half a scoop of vanilla protein powder (for 60 cals and another 12g of protein) and half a cup of fresh or frozen raspberries (maybe another 40 cals). 200 cals and 30g of protein total.0
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Under 50 cals for a good amount of pretien, you will struggle. I eat a lot of turkey as a main meal or lunch, rather tahn snacking on protein.0
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Tuna has about 26 grams per can- 100-120 calories.
Chicken breast - about 100-120 calories for 4 ounces. About 26 grams of protein as well.
There are some low calorie whey protein powders on the market as well.0 -
Cooage Cheese :-) If you dont like it plain...add 1 fruit cup in light syrup...Yummy0
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chic peas
chicken
fish0 -
Oppsss Cottage Cheese0
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Try a protien shake! You can usually get a good shake with only 100 calories for about 20g of protien. As for foods: tuna, shrimp, tilapia, salmon, chicken breast, and non fat yogurt.0
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Maybe I should clarify my 50 calories - These are mostly breakfast calories, just enough to take my vitamins with. I like to use the least amount of calories at breakfast...save em for later attitude.0
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After joining here I realized I was way low on protein intake too. I supplement with protein powder, easiest for me.0
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I eat tons of chicken. I buy the sacks of frozen boneless skinless breasts and throw whatever seasonings in the bag so it marinates while it thaws. I grill all of them and then we have some for dinner and I take the rest for lunches.0
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cottage cheese! 1/2 cup of low fat cottage cheese packs about 12 grams of protein, is only 90 calories and is both low in fat and sugar which makes it ideal for both weight loss and building muscle. And you can to it if you like although I just add a little pepper. Greek yogurt is high in protein too but also has more calories and a LOT more sugar.0
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The most protein you will get for 50 calories is a little over 12 grams. And that's if all it is is protein.0
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Poultry, egg whites, white fish0
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Wow! 50 cals for breakfast? I am pretty sure my stomach would consume itself waiting for lunch
My favorite breakfast:
Omlette
Egg Whites of 3 eggs
1/4c Reduced fat cheddar
1 Spinach Feta Chicken Sausage (Applegate Farms - from Sams)
olive oil spray
275 cals 6g carbs 13g fat 0g sugar 35g protein 7g SatFat
**if you take out the cheese, you save 80cals but lose 7g of protein.
I get 1/3 of my daily recommended protein. This easily keeps me full for 3-4 hours.
Other comment-ers have mentioned greek yogurt. I second this (or third it, or fourth it, or whatever...)
My favorite way to eat greek yogurt is to get the plain yogurt (no added sugar) and then add a drop of vanilla extract and a splenda and a few chopped strawberries or a half of a banana chopped.
Just the greek yogurt has the following nutritional info: per cup.
133cals 9g carbs 0g fat 9g sugar 24g protein 0g sat fat
Good luck OP!0 -
Protein Hot Chocolate. 15 g of protein, 80 calories, 8-12 oz of fluid
I like this brand the best:
http://www.nashuanutrition.com/store/index.php?dispatch=products.view&product_id=53
It also comes in different flavors and made with Splenda instead of Aspartame.0 -
Maybe I should clarify my 50 calories - These are mostly breakfast calories, just enough to take my vitamins with. I like to use the least amount of calories at breakfast...save em for later attitude.
I see what you mean about saving your calories for later, but you should eat more in the morning! A great breakfast has protein and fiber to keep you fuller longer. Two eggs scrambled with broccoli and a little cheese (low-fat if you must) fits the bill. Or, a good cereal is quick and easy:
Kashi GOLean, 1 Cup = 140 Cal, 10 g Fiber, 13 g Protein (we all need more fiber!)
1% lowfat milk, 1 Cup = 110 Cal, 8 g Protein
Total grams of Protein = 21 grams!
The point is, eat good healthy foods and the calories are good for you and your body will appreciate it and run well! What is your total calorie goal for the day? If it's say 1400, you can eat 300 at breakfast and still have plenty left for lunch and dinner. It's about making healthy choices for everything you consume to make those calories count and not be empty calories.0 -
Wow! 50 cals for breakfast? I am pretty sure my stomach would consume itself waiting for lunch
My favorite breakfast:
Omlette
Egg Whites of 3 eggs
1/4c Reduced fat cheddar
1 Spinach Feta Chicken Sausage (Applegate Farms - from Sams)
olive oil spray
275 cals 6g carbs 13g fat 0g sugar 35g protein 7g SatFat
**if you take out the cheese, you save 80cals but lose 7g of protein.
I get 1/3 of my daily recommended protein. This easily keeps me full for 3-4 hours.
Other comment-ers have mentioned greek yogurt. I second this (or third it, or fourth it, or whatever...)
My favorite way to eat greek yogurt is to get the plain yogurt (no added sugar) and then add a drop of vanilla extract and a splenda and a few chopped strawberries or a half of a banana chopped.
Just the greek yogurt has the following nutritional info: per cup.
133cals 9g carbs 0g fat 9g sugar 24g protein 0g sat fat
Good luck OP!
This is all good stuff too! Adding berries and natural sweetener to plain Greek yogurt is a great idea! 0 -
Do these sound right?
1/2 can water packed tuna - 50 calories - 12 grams protein
1/2 cup egg whites - 50 calories - 10 grams protein
3 slices oven roasted chicken breast - 50 calories - 10 grams protein
1 jack links beef steak - 60 calories - 12 grams protein
1/2 scoop Designer Whey - 50 calories - 9 grams protein
1/4 cup FF greek yogurt - 35 calories - 6 grams protein
1/4 cup fat free cottage cheese - 45 calories - 6 grams protein
Not really sure I can swallow tuna first thing in the morning :huh:0 -
What is your reasoning behind all of this? Are you not losing weight? Are you not eating breakfast and wanting to start?0
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What is your reasoning behind all of this? Are you not losing weight? Are you not eating breakfast and wanting to start?
I am trying to get the most protein for my calorie buck.0 -
Edamame is a good source also0
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Edamame is a good source also
Are these the bean looking thingys???
Also I drink the premier protein shakes. They are high in protein and low in sugar.
I'm not sure where you live but I purchase them at Costco... :-)0 -
Edamame is a good source also
Are these the bean looking thingys???
Also I drink the premier protein shakes. They are high in protein and low in sugar.
I'm not sure where you live but I purchase them at Costco... :-)
Yes, soy beans....I got a big ol bag of individual servings for around $8 at Sams0 -
I wonder if maybe you need to re-evaluate your day? I was looking at your diary... and it's pretty unbalanced in the sense of one day you are at 500-700 calories, the next day eating ice cream, cookies, etc.? Your protein looks really, really low most days.
I am NOT an expert here, and I am not trying to judge... but I would suggest looking at eliminating some of the Alcoholic beverages and the Sweets... and add those calories to a high protein breakfast!
In my experience... when I started eating breakfast (they are always high protein, at least 25 grams of protein!) I was fuller through the day, had more energy... and started releasing weight! I've lost over 100 pounds - through higher protein, cutting out processed sugars (as much as I can! sugar calls my name, lol) and eating 3 meals a day that are balanced. My calories spread throughout the day and are pretty close to the same day to day to day. That's what worked for me.
In any case - I do wish you the best... I think with a few changes to your daily approach you will have good results!0 -
Do these sound right?
1/2 can water packed tuna - 50 calories - 12 grams protein
1/2 cup egg whites - 50 calories - 10 grams protein
3 slices oven roasted chicken breast - 50 calories - 10 grams protein
1 jack links beef steak - 60 calories - 12 grams protein
1/2 scoop Designer Whey - 50 calories - 9 grams protein
1/4 cup FF greek yogurt - 35 calories - 6 grams protein
1/4 cup fat free cottage cheese - 45 calories - 6 grams protein
Not really sure I can swallow tuna first thing in the morning :huh:
It looks about right, but why can't you eat the whole thing? It only adds like 50 or so more calories to most of those numbers.. plenty for the rest of the day.0 -
I did the whole eat breakfast, eat clean, eat perfectly, exercise, etc for 18 months. It did not do a thing for me. Feel free to look farther back in my dairy if you like. I started calorie cycling 2 months ago and have lost 13 lbs. I am going to stick with this for now.
Thank you all for the suggestions.0 -
What is calorie cycling? Is it eating lower cal for 2-3 days and then a higher cal for one day, wash-rinse-repeat?0
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Greek yogurt is incredibly hi in protein, low in calories. Add some fruit/walnuts or almonds (the GOOD fat) and it's a b-fast that lasts u till lunch!0
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What is calorie cycling? Is it eating lower cal for 2-3 days and then a higher cal for one day, wash-rinse-repeat?
You could do it that way. The way I do it is I have a severe lower cal day then a reg cal day...wash rinse repeat. This confuses my body (less chance for plateau) and keeps my metabolism up. It averages out to be the same amount of calories, but I feel like I am only dieting every other day.
Please don't judge my WOE. I tried the conventional methods with no success. Why mess up a good thing if its working.0
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