Foods
Moderators: chrissy1988, sun123


High protein, low fat, low carb foods


Quote  |  Reply

What are some good, common ones?  I realized that I'm just not getting anywhere near enough protein since I'm such a carbaholic, so I've been trying to up the protein quite a bit, but it's hard without being overwhelmed by fat contents.  What are some good suggestions aside from meat and nuts?  (I don't like nuts, anyway)

Also, is there anything that's high in both fiber and protein?  I could use more of both, actually. 

17 Replies (last)
Egg Whites are basically pure protien, very low in calories if that's what your looking for.
Tuna is very low in fat also, but really high in protien.
t_k
Oct 18 2007 22:24
Member posts
Send message
#2  
Quote  |  Reply

I add tofu to anything I can, especially anything that gets cooked in a frying pan.

Beef jerky is also a great way to cram a lot of protein in with little fat/low calories.  Watch out for the sodium content though.

Because I too don't get enough protein in my diet, I also supplement with whey.  If you can get all you need from real food though, that's the way to do it. 

my favorite would have to be canned tuna in water... what I do is empty the entire can (don't drain it) into a frying pan with about 1/2 an onion sliced up. Fry/simmer it in it's liquid with pepper until onions are soft. You can always alter the preperation, but this is the best, healthiest way I can come up with to prepare it. Total calories are under 200. Depends on the amount of onion you put in it.

I do tuna and eggs both, but thanks for the suggestion.  And my fiance hunts and makes deer jerky, so I've got that covered as well.  :P  The tuna recipe sounds really yummy!  Thanks so much for the suggestions!!!

 

im in the same boat as you, constantly looking for high protein/ high fiber, low fat/low carb foods. let me tell you about 2 of the most sinfully delicious things i just had.

1. low fat cottage cheese: 1/2 cup + cinnamon + packet of splenda + 1/2 tsp vanilla extract = 96 calories, 6 g carbs, 14 g protein, 1.5 g fat, and it literally tastes like cheesecake. or the cheesy sweet filling of a canoli

need more fiber you say?

2. lowfat cottage cheese + pure pumpkin puree: 1/2 cup cottage cheese + 1/2 cup pure pumpkin puree ((NOT pumpkin pie filling!)) + cinnamon + nutmeg + 1.5-2 packets of splenda + 1/2 tspvanilla extract = 136 calories (not sure about the rest)...im not kidding you it tastes like pumpkin cheesecake.

 

also if you try googling it, you will get alot of bodybuilding websites that actually have alot of good recipes for tuna and cottage cheese! 

oh and try special k protein plus, a cereal called "hi-lo", kashi crunchy TLC bars, kashi golean "hot cereal" (aka oatmeal, but they dont call it that), kashi golean crunch, atkins protein bars actually taste really yummy (like candy bars!), skim milk, 8th continent LIGHT (not fat free) soymilk (original flavored), weight watchers yogurt, yoplait light yogurt and smoothies, pumpkin puree by itself with just a little splenda and cinnamon...

 

most of those things, except for the kashi stuff, are either high in fiber OR protein, not both. just remember if something is high in fiber its probably a little high in carbs too, because thats where fiber comes from. 

Lean meat will be your best bet, but since you asked for meatless/nutless (oh God, I still giggle to myself at that word..) sources of protein with fiber:

Oat bran hot cereal. The kind I have is 150 calories per 1/2 cup, 8g protein, 7g fiber. You can use milk instead of water, or add some cottage cheese to add more protein.

Whole wheat pastas. Since you are a carbaholic, this would be nice, eh? The whole wheat spaghetti I have is 180 calories per 2 oz, 8g protein, 7g fiber if I remember correctly.

Lentils and beans have protein and lots of fiber, but they do have a lot of carbs, too. Lentils have 230 calories per cup, 18g protein, and 15g fiber - this is one of my favorite foods. :)
egg whites are not complete proteins, they don't contain all 8 essential amino acids - don't rely on these for protein.
#9  
Quote  |  Reply
Original Post by ben_b:

egg whites are not complete proteins, they don't contain all 8 essential amino acids - don't rely on these for protein.

 Incorrect. Egg whites, like all animal protein, have all the 8 essential amino acids

#10  
Quote  |  Reply

Great sources of protein with low fat are:

chicken breast with no skin

fish,including tuna and salmon

Tofu

Soy milk

Low fat dairy products, cottage cheese, yogurt

Beans and legumes are a great source of protein and are low in fat... chick peas, navy beans, kidney beans etc.  Make a nice soup out of them and fill yourself up and get protein and fiber at the same time

I love different fillet of fish. Tilapia lately, but cod and other types are great too (salmon is one of the more fatty fish, so i stay away from that).

So easy to cook, just in a pan with salt + pepper and maybe some lemon juice.
#12  
Quote  |  Reply

Egg white protein contains 7 of the eight essential amino acids, with exception of L-Tryptophan. This can be found in chocolate, oats, bananas, dried dates, milk, cottage cheese, meat, fish, turkey and peanuts. You may also supplement with L-Tryptophan supplements as needed.

The great thing about egg white protien is that it is virtually fat free and typically contians 15 different amimo acids varying from 500-2100 mg per 20 g serving. This is invaluable to those that are sensitive to dairy products and connot consume fat-free milk products such as greek yogurts.

For those that can consume milk, I recommend Fage's 0% milkfat greek yogurt. This weighs in with nearly 20 g of protien while being fat free ;)

Good Luck All!

meat and eggs

#14  
Quote  |  Reply

seaweed/nori (1g per 10 cal sheet) & dried cuttlefish (says 3g protein per 5 cal serving....which I don't trust but ahaha ^^;)!

um any lean meat, soy, ocean like product is going to be in that category however you need balance in your diet so dont leave out the carbs and some of that fat.

Egg whites contain 18 amino acids, including all the essential amino acids. Alanine, isoleucine, se rine, arginine, threonine, lys ine, cystine, methionine, tyro sine, glutamic acid, phenylalanine, valine, h istidine, proline, glycine and yes, tryptophan.

Original Post by rjhwscr:

Egg white protein contains 7 of the eight essential amino acids, with exception of L-Tryptophan. This can be found in chocolate, oats, bananas, dried dates, milk, cottage cheese, meat, fish, turkey and peanuts. You may also supplement with L-Tryptophan supplements as needed.

The great thing about egg white protien is that it is virtually fat free and typically contians 15 different amimo acids varying from 500-2100 mg per 20 g serving. This is invaluable to those that are sensitive to dairy products and connot consume fat-free milk products such as greek yogurts.

For those that can consume milk, I recommend Fage's 0% milkfat greek yogurt. This weighs in with nearly 20 g of protien while being fat free ;)

Good Luck All!

Wrong! Egg whites do have tryptophan.

17 Replies
Recent Blog Post
Vegetable Bean Salad is a play on Tuscan Bean Salad and gives you the best of both worlds: a healthy mixture of nutrients, not too many calories, and tons of flavors. Best part? The recipe is very flexible, so you can make it your own.  

Continue reading...