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Suggestions for zero fat food with decent amount of protein?


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I've been keeping track of my fat, carb, and protein intake, as well as my calories, and I'm trying to keep to the rough model of 30% fat, 20% protein, and 50% carbs. I've found it very hard to keep my fat around 30%. It's almost always higher. Also, my protein's never high enough. My main sources of protein have been eggs and almonds, both pretty high in fat, especially the almonds.

Any recommendations for foods with a good amount of protein, but no fat? Preferably not processed? I thought potatoes were a good option, but the Harvard Healthy eating pyramid has potatoes in the "use sparingly" area. Not sure why.

Any recommendations VERY appreciated!

Thanks! :)

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#1  
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It's going to be very difficult to find that amount of protein in raw foods without the fat.  One of the solutions to this is a product called Isopure zero carb shakes.  They come with about 110 calories for 55 grams of soy isolate proteins.  Very affordable for what you get.  Otherwise Chicken Breast, egg whites and tuna.  

I eat Scotsburn fat free cottage cheese. It has 90 calories, 600 mg of sodium, 7g of carbs and 15g of protein per 1/2cup. I don't know if this helps!?

are u in the uk? tesco do a tesco choices light fromage frais, no carbs loads of protein and like negligible fat

 

egg whites, kidney beans, pinto beans, shrimp/prawns, tinned tuna in brine and tinned white crabmeat are all super high protein with >1g fat per serving

 

dont forget skinless boneless chicken too 

Try egg whites as opposed to eggs.  They have less fat.  I keep my stats pretty close to 15-20% fats, 50-70% protein and 15-30% carbs.  Another good source of protein is chicken breast.  The almonds you have been eating are great for protein but do have a high source of fats.  I use them sparingly.

Try other vegetarian proteins besides nuts.... tofu, for example, has very little fat and not all that many calories.  Also beans, lentils, chickpeas and other pulses.... same again, good source of protein, very little fat and lots of fibre besides.  If you eat meat, try leaner cuts of meat and non-oily fish.  Choose low-fat dairy products and aim to get 2 servings a day.

#6  
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Wow, lots of great advice! Thanks everyone! I'll try pinto beans first, as that's one of the foods I really like. I might break down and try some tofu, or tuna, two things I'm not a big fan of :(

I'm not in the UK, so I can't try Tesco :(

Oooo... and I just remembered: Fat Free refried beans would be good. Unfortunately, it's processed :(

How about Fage 0% greek yogurt??  It has 15g protein for 6oz and 90 calories.  I add spices and Splenda to it, even apple butter or pumpkin butter(when I can find it).

OOh I love greek yogurt.  Now Im wishing I brought some for lunch.

What are your goals?  If it's fat loss, drop the carbs.  I believe in bodybuilding they shoot for low carbs, and good fats.  Almonds, peanuts, olive oil = all good fats. 

Lean protein: chicken, tuna

Good article on body transformations

I believe there are other articles on this site talking about eating carbs with lean protein, but not carbs and fat together.

All fats are not bad. 

#10  
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Lean ground turkey breast.

 

25g protein/4 oz.  No fat.

#11  
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I'm looking to lose weight, but I'm not looking to drop fat intake altogether. I just want to get it down to about 30% of my daily calories.

Original Post by ds1973:

What are your goals?  If it's fat loss, drop the carbs.  I believe in bodybuilding they shoot for low carbs, and good fats.  Almonds, peanuts, olive oil = all good fats. 

Lean protein: chicken, tuna

Good article on body transformations

I believe there are other articles on this site talking about eating carbs with lean protein, but not carbs and fat together.

All fats are not bad. 

great article!

- defatted soy flour granules/ nuggets- these have a whopping amount of protein, no fat and very low in calories!

- skim milk

- non fat yogurt (fage is great)

- non fat cottage cheese

- egg whites

all these are high in protein, zero fat and low in carbs..

Fat Free cottage cheese

Sweet potatoes. They are a super food. One of the best most nutritious things you can eat.

Pinto beans, black beans, chick peas, navy beans.

Broccoli, spinach, squash, dark greens

salmon and tuna, fish, turkey, chicken, eggs. They have fat but good fat.

 

The answer is egg whites. No fat, no cholesterol, 18 calories a pop with approx. 9 grams of protein. Of course, they have no flavor either, but a bit of salt or balsamic vinegar can fix that.

You can boil em, with a tbsp of balsamic (which adds about 15 calories, I think) for flavor, or you can use some cooking spray (also about 15-20 calories for a 1 sec spray, with <1 gm of fat) and scramble them in a nonstick pan with a bit of salt and pepper. Add a slice of low fat swiss (50 calories, 2 gm of fat, and way too much sodium tbh) if you really feel like it, and it's not a bad meal, albeit sort of bland.

great advice above, which I second.

I make my own beans from dried.  Cheaper and no additives.  You can make your own refried beans if you want.  I eat them in a tortilla.  I make green pea soup and baked beans from dried beans.

I love egg white omlets and use 2 whites and 1 whole egg and sauteed vegs.

I just discovered Greek Yogurt and am in love with honey flavored.

 

look into vegetarian protein sources... a lot are very low-fat. try light tofu, beans, chickpeas... all are virtually fat free and a good bang for your buck with protein.

#18  
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Original Post by oh155:

great advice above, which I second.

I make my own beans from dried.  Cheaper and no additives.  You can make your own refried beans if you want.  I eat them in a tortilla.  I make green pea soup and baked beans from dried beans.

I love egg white omlets and use 2 whites and 1 whole egg and sauteed vegs.

I just discovered Greek Yogurt and am in love with honey flavored.

 

 Do you have any healthy recipes/tips to lend for preparing dried beans? I have a bunch of them but honestly have no idea what to do and I am looking for high protein low fat and low calorie way to make them, but don't know where to begin....

either greek yogurt, cottage cheese, or fat free ham/turkey slices

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