I am trying to get a more balanced diet with a higher percentage of protein and less carbs.
Anybody? help help help
boneless, skinless chicken breast.
Hum.........Duh!!! I am doing that. Any thing other than your typical meat....Chicken...lean pork....lean fish.....
light string cheese 1 g carb, 7 g protein, 50 cal
whey protein 20 g protein, 3 g carb, 100 cal
Those are 3 of my food that I eat every day
I use a protein supplement from GNC. IT is called Whey Iso Burst (it maybe called something different in the U.S.). It is really like it because only one little scoop (2.5 grams) you get 20 grams of protein. It has no added sugar, very low in fat and carbs.
Serving Size 45 grams (2 scoops)
Total Fat 1 gram
Cholesterol 0 mg.
Sodium 46 mg.
Total Carbohydrates 1g ram
Protein 40 grams
Here in Canada, it costs $92.00 for 6 pounds. I find it is well worth the money. If that is too much, there are smaller containers, I think for $30. You get about 10 grams of protein for $1.
lean beef (a 3oz tenderloin steak, fat trimmed, has about 24g of proten and only 7g of fat)
boneless, skinless chicken thigh (13g protein, 5g fat, and dark meat is tastier than white)
pork tenderloin (22g protein, 3g fat in a 3 oz serving. cook a whole loin and you'll have leftovers for sandwiches, salads, etc.)
3.6 grams of protein and only 16 Cals.
Have five scrambled egg whites for only 80 Cals and 18 grams of protein!
- Egg whites, cottage cheese, greek yogurt, legumes/edamame, low cal veggie burgers like boca-vegan (i'm a vegetarian)
cottage cheese is a good one! there are also a couple "high protein" snack like things-- i have trouble getting all my protein in because i don't like eating meat, so i've found a lot of ways to get out of eating meat, but still get my protein:
cottage cheese (w. pb and some low cal or walden farms no cal choc syrup-- delish!)
egg whites (scrambled with shredded fat free cheese, scallions, and tomatoes-- a wonderful breakfast or dinner!)
lentils with shredded fat free cheese
special k protein blend cereal
kashi golean protein cereal
south beach cereal bars
tofu (you can bake it in the oven to make it crispy)
whey protein-- i actually use the vanilla whey, some egg beaters, ff milk, and a scoop of white flour to make protein pancakes-- YUM! if you decide to do this, buy the "designer whey protein" that trader joe's sells-- the other stuff is pretty crappy.
beans -- soy beans especially (edamame)
broccoli is surprisingly high in protein for a veggie, too....
There is an Egg Substitute product by the same folks that make "Better than Eggs" - it maxes protein and minimizes calories. I also use a cheap whey protein powder that I use to make shakes, with berries and ricotta cheese. Protein out the wazzoo
Wow, you guys are terrific. So many great ideas you just forget about. I do go for the high protein cerals but you get sooooo many carbs in them.
Sometimes you just need a little reminder :))))))
Back to burning some cals!
Peas have 7.9 grams of protein per 1 cup.
Soy Milk has 8 gram of protein per 1 cup.
my favorite snack...
10 large shrimp (cocktail style) = 55 calories
throw a tablespoon of salsa on it for another 36 calories.
For quick breakfasts, I like Boost High Protein or Boost Glucose Control drinks. They taste better than any whey protein I've ever had, and they are so handy.
Black beans are great if they aren't over-cooked. I like to add some diced tomatoes, jalapeno, onion, corn, and cilantro for a lunch that's tasty either hot or cold.
Tuna is also a great high-protein low-fat food. I eat it by itself when I get home from a long bike ride, but I also mix it with 2% cheese and peas for a variation on tuna casserole. It's also great as a snack. Add a little plain yogurt & mustard to make a creamy dip for crackers or celery.
1% cottage cheese! great bedtime snack
eggs have barley any carbs and are loaded with protein. Peanut Butter also has very low carbs and high protein. Beyond that... try a pot of Chili. The beans in the Chilli have lots of protein and low carbs. The whole pot of chili is very low carb.
I swear by this in terms of protein supplements. I get mine on ebay pretty cheap but you can google the name as well and fine other places to buy it. I don't know where to get it other than online though.
I mix vanilla protein with plain low fat yogurt and a little fiberone cereal and sometimes add some berries to it also.
Another if ff cottage cheese or 1% mixed with banana and cinnamon
I make shrimp and scallops with stir fry veggies
Egg whites scrambled or omletes--add spinach, tomato, any veggies and maybe a little ff cheese
chili with lean ground turkey and beans is high in protein