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Calorie Count Blog

High Protein, Low Calorie Foods for Every Meal


By +Carolyn Richardson on Nov 09, 2011 10:00 AM in Healthy Eating

Inadequate protein intake in America is rare, but balancing protein calories with a healthy amount of carbohydrate and fat calories daily can be a lot of guesswork without the help of nutritional analysis.  The Institute of Medicine suggests between 10 and 35% of calories come from protein, but according to a study by University of Colorado researchers, the average American only gets about 17%.  To be proactive in meal planning and on the fly decision making, consider high protein, low calorie foods to incorporate into your diet.

Breakfast
2 Large Eggs Protein 13 g
Calories: 192
Make it a Meal: ½ cup spinach cooked, 1 small potato, ½ cup honeydew melon

2 Slices of Turkey Deli Meat and 1 cup of Plain Kefir
Protein: 27 g
Calories: 228
Make it a Meal: 1 whole wheat tortilla, ¼ avocado, 1 cup romaine lettuce, 1 orange

1 cup cooked Oatmeal and 1 cup 1% Lowfat milk Protein: 14.1 g
Calories: 268
Make it a Meal: 1 cup strawberries , 10 almonds

Lunch
½ cup Lentils
Protein: 9 grams
Calories: 115
Make it a Meal: 1 cup Brown Rice, ½ cup pineapple chunks, 10 cashews, ½ cup radishes

½ cup Canned Tuna Protein: 19.7 grams
Calories: 89.5
Make it a Meal: 1 cup Grapes, 1 cup jicama spears, 1 oz. of low fat cheese

Buffalo Burger Protein: 20.7
Calories: 207
Make it a Meal: 2 slices of whole wheat bread, 1 cup of cucumber slices, 1 apple

Dinner
½ Chicken Breast Protein 26.7 g
Calories: 142
Make it a Meal: 6-8 Asparagus Spears, 1 medium sweet potato, 1 tbsp olive oil (toss with Asparagus Spears)

3 oz. Salmon Protein: 21.6 g
Calories: 155
Make it a Meal: ½ cup chopped hazelnuts, ½ cup red bell pepper, ½ cup quinoa, 1 cup butternut squash

1 Serving Tempeh Protein:18.2
Calories: 196
Make it a Meal: ½ cup basmati rice,1 cup broccoli, ½ cup carrots

Snack
8 oz. Non-Fat Greek Yogurt Protein 24 g
Calories: 140

1 Serving Whey, Pea, Rice, or Hemp Protein Powder Protein: Between 15 and 25 g
Calories: between 100 and 150

Soybeans (Edamame)
Protein: 16.6
Calories: 188


Your thoughts…

What high protein low calorie foods do you like to eat?

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Comments


All good comments. I've been following Dean Ornish and Esselstyn (Bill Clinton Diet) 

Try not to avoid anything with a mother or a face.

Hard to stick to but so far I've lost 42 pounds in about 10 months (266 down to 224) and feeling great.

 

But Calorie count has been my constant counselor...



Sorry.

I meant "try to avoid anything" with a mother or a face.....



Original Post by: mikecazzx

Original Post by: gijacklin

Lol!  What I wouldn't do for some sushi right now!  y'all are making me hungry!


Sorry, even fish is high in fat and cholesterol relative to whole foods.

Just do me a personal favor.  Go to your local library and get The China Study.

If you read and comprehend that and you still feel the same way about animal products, natural selection will take care of the rest.

Check out this movie "Fat sick and nearly dead"  your reminding me of the truck drivers brother.


You need to check your facts on essential nutrients. The fat in fish contains essential oils difficult to find in other food sources AND it is one of the most bioavailable for humans. Not all fats are bad. Obviously the China Study is relevant in today's society, but learn your basic biology and dig a little deeper.



There is nothing wrong with eating meat. It's the chemicals in meat and junk food that cause health problems. It's an overabundance of sugars and carbohydrates that are hurting people. Many cultures have been eating meat since the beginning and have been fine. Meat will not give you cancer, but growth hormones probably will.

Meat does NOT cause digestion problems for everyone. I switched to a paleo/primal diet and my stomach has been feeling great. I had troubles with my stomach when I was on the standard American diet, when I was vegan (and no, I wasn't eating Tofurkey all the time) and when I was eating lactose-free. I am not a celiac either, but I choose to eat gluten-free. I used to have a stomach ache every single day. I don't feel sick all the time anymore. Animal foods can be healing.

I eat mostly meat and vegetables now, with a little fruit. I don't eat much fish; I take fish oil, though. The only nuts I eat are macadamias (they have very little omega 6) and brazil nuts (one a day for selenium). I soak my nuts in water and Himalayan salt to break down the enzyme inhibitors.

I used to be vegan because I was an animal activist. I didn't believe the diet was healthy and it wasn't. I ate clean; I avoided prepackaged foods and ate a ton of vegetables and fruit. I got my protein from legumes mostly. I still felt bad all the time. My stomach would hurt and I had no energy. I started eating meat again and taking fish oil, and I felt better.

I eat a high fat diet with moderate protein and low carb. When I'm craving carbs, I eat squash. I don't eat white potatoes, grains or added sugars. I feel the best I've felt in my entire life. I will never be vegan ever again. There's still an animal activist inside of me, but I keep in mind that animals eat each other in nature. As long as the animals aren't tortured, it's fine. I buy organic pastured meat and eggs. It's expensive, but it's better for the planet and my health. It's like having insurance. You pay up front, but down the road you will be saved.

To each their own. I can't eat a lot of carbs otherwise my stomach starts acting up again and my body won't allow me to lose weight. I used to buy into the whole high-fibre craze, but after reading what Dr. Eades had to say about it on his blog, I've calmed down about it. I eat fibre, but I don't go crazy with it. I get it from fruits and vegetables only.

You have to find what works best for you. I used to try to push the vegan diet on people. I said some things to my boyfriend that made him go vegan and now I regret it. He's sweet, though. I just make sure not to eat tortured animals and then I go on with my life. I'm not going to sacrifice my health for it.

People like to complain about the dairy and meat industries, and I support that, but what about the soy industry? What about agribusiness? NONE of them care about your health. They want your money and try to get it whatever the cost.

Meat vs plants aside, if you want to improve your diet, eliminate all sugar and give up smoking if you smoke. That's the best way to start.



Original Post by: ninav

The largest most powerful animals on the planet are vegetarians. We use "horse power" as a standard of measurement of strength. These beings need muscle to be so powerful and they get it from plants and so can't humans.... that's why we don't have fangs and claws.

Plant foods contain all the amino acids our bodies require as building blocks for protein.

http://circ.ahajournals.org/content/105/25/e197.full

It's a myth we require "complete proteins" ... just not true.

 


I actually have a body composition not unlike a Clydesdale (not quite as muscular, but heavy boned for sure).  But I don't think I would thrive on a horse's diet.  Comparing our dietary needs with those of a horse is like comparing a steam engine with a combustion engine: one works on water, the other cannot.  I bow to the power of the horse, and maintain my omnivore's diet.



All of you are using percents to find your consumption. Find the grams you need of each macro based on age, physical activities, and lifestyle instead of relying on percentages for a general group to guide you.



Original Post by: lazatiger

There is nothing wrong with eating meat. It's the chemicals in meat and junk food that cause health problems. It's an overabundance of sugars and carbohydrates that are hurting people. Many cultures have been eating meat since the beginning and have been fine. Meat will not give you cancer, but growth hormones probably will.

Meat does NOT cause digestion problems for everyone. I switched to a paleo/primal diet and my stomach has been feeling great. I had troubles with my stomach when I was on the standard American diet, when I was vegan (and no, I wasn't eating Tofurkey all the time) and when I was eating lactose-free. I am not a celiac either, but I choose to eat gluten-free. I used to have a stomach ache every single day. I don't feel sick all the time anymore. Animal foods can be healing.

I eat mostly meat and vegetables now, with a little fruit. I don't eat much fish; I take fish oil, though. The only nuts I eat are macadamias (they have very little omega 6) and brazil nuts (one a day for selenium). I soak my nuts in water and Himalayan salt to break down the enzyme inhibitors.

I used to be vegan because I was an animal activist. I didn't believe the diet was healthy and it wasn't. I ate clean; I avoided prepackaged foods and ate a ton of vegetables and fruit. I got my protein from legumes mostly. I still felt bad all the time. My stomach would hurt and I had no energy. I started eating meat again and taking fish oil, and I felt better.

I eat a high fat diet with moderate protein and low carb. When I'm craving carbs, I eat squash. I don't eat white potatoes, grains or added sugars. I feel the best I've felt in my entire life. I will never be vegan ever again. There's still an animal activist inside of me, but I keep in mind that animals eat each other in nature. As long as the animals aren't tortured, it's fine. I buy organic pastured meat and eggs. It's expensive, but it's better for the planet and my health. It's like having insurance. You pay up front, but down the road you will be saved.

To each their own. I can't eat a lot of carbs otherwise my stomach starts acting up again and my body won't allow me to lose weight. I used to buy into the whole high-fibre craze, but after reading what Dr. Eades had to say about it on his blog, I've calmed down about it. I eat fibre, but I don't go crazy with it. I get it from fruits and vegetables only.

You have to find what works best for you. I used to try to push the vegan diet on people. I said some things to my boyfriend that made him go vegan and now I regret it. He's sweet, though. I just make sure not to eat tortured animals and then I go on with my life. I'm not going to sacrifice my health for it.

People like to complain about the dairy and meat industries, and I support that, but what about the soy industry? What about agribusiness? NONE of them care about your health. They want your money and try to get it whatever the cost.

Meat vs plants aside, if you want to improve your diet, eliminate all sugar and give up smoking if you smoke. That's the best way to start.


 100% agree with you. Right now I've sort of fallen off the paleo wagon, eating the same boring foods, not soaking nuts, not eating meat (just yogurt and kéfir), and my digestion has been horrible.. it was great before, so long as I ate plenty of (mainly raw or steamed) vegetables with meat. I'd get constipation unless I ate vegetables with it, so don't get how people are saying this makes for worse digestion..

 

btw, this statement is amazing, monsanto anyone?:

 

People like to complain about the dairy and meat industries, and I support that, but what about the soy industry? What about agribusiness? NONE of them care about your health. They want your money and try to get it whatever the cost.



Yuck.  The suggested foods sound pretty bland and just not at all appetizing to me.  And, of course, all the vegetarian evangelists just come out of the woodwork for this topic. 

If you want to eat only veggies, just go right ahead.  Me, I like meat and embrace the fact that we humans are omnivores and not herbivores or carnivores.  Everyone here has an opinion and I am happy of that fact.  I'm just getting a little tired of the preaching on this site trying to convince everyone that veg is best.  Please, keep your opinions light and your comments conversational.



I enjoyed reading your comments.  Your statements have substance.  



I remember I read an article somewhere discussing that human body is physically built to be omnivorous. Our digestive system combined the features of both carnivores and herbivores, Therefore I think it's more appropriate to eat a large variety of foods. We do need proteins and fat in animals and we need carbs and fibers in the plants, fair enough. We should avoid going to extremes.



Oh My God!  lazatiger hit the nail on the head like no one I've ever heard before.  Copying and pasting on my facebook!  facebook.com/gijacklin  You a smart educated and evolved human.  Thank you! 

 



Personally, I'm blackly amused at the ranting about how animal products will kill you (it's been documented so it's trooooo!), when earlier in the week in reaction to a different article the ranting was about how grains and grain products will kill you (it's been documtned so it's troooooo!)

Give it rest, both of you camps.  You each know what's best for you; just stick with it and try to ease up on the militantness.



I feel we eat every thing that we feel like within our limit. In fact we should leave 1/3 of our tummy empty. This will help our digestive system to digest the food to the maximum benefit.


I hardly EVER get the amount of protein Calorie Count says I should. I don't eat that much meat and I hardly ever have dairy. Not because of being a vegetarian or anything... that's just how I eat. I don't like eating a ton of meat, and I don't like dairy. (I started taking a calcium supplement to help out a little).
I think getting a lot of fiber and vitamins are more important for me. I try to eat a lot of vegetables, and have a wide variety. I started serving myself more vegetables and fruits then meats and grains.



I believe I receive my necessary protein from Red Kidney Beans. CeCe Beans, Lentils, Dry peas, other beans, Black and white, fava, etc.  I eat them in combination with white or brown rice, or whole wheat spaghetti, corn, oats, rye, (some of my breads and breakfasts:), and add vegetables to my list of all colors shapes and sizes.  Easy on the virgin olive oil, seeds, nuts and look twice as I endulge on smaller amounts of them - avocados as spreads on bread with little sprinkle of sea salt and lemon drops.  I Love Food!  Today, I even ate Souvlaki - range free chix and potatoes with tzaziki sauce.  I probably won't eat that again for a couple of weeks as I don't want to over do. About Turkey day I may endulge again in proper amounts for me.  I love fiber and feel the world is a wonderful place because of it.  Love you all and thank you for another great day:) aea  70:)in 14 days! 



Original Post by: mikecazzx

Original Post by: gijacklin

Lol!  What I wouldn't do for some sushi right now!  y'all are making me hungry!


Sorry, even fish is high in fat and cholesterol relative to whole foods.

Just do me a personal favor.  Go to your local library and get The China Study.

If you read and comprehend that and you still feel the same way about animal products, natural selection will take care of the rest.

Check out this movie "Fat sick and nearly dead"  your reminding me of the truck drivers brother.


i would shave a few years off for sushi. anyway the japanese live on it and they dont seem to be doing so badly..........



I have never been so turned off by the discussions on Calorie Count :(

There are valid points to EVERYONE'S opinions on here - it seems the vast majority are discounting proper studies and instead reading 'facts' that have not been peer-reviewed.

Let's stop turning our brains off, start listening to each other, and quit getting offended if your personal preferences aren't listed - instead, give some suggestions!



Original Post by: mikecazzx

Original Post by: gijacklin

Lol!  What I wouldn't do for some sushi right now!  y'all are making me hungry!


Sorry, even fish is high in fat and cholesterol relative to whole foods.

Just do me a personal favor.  Go to your local library and get The China Study.

If you read and comprehend that and you still feel the same way about animal products, natural selection will take care of the rest.

Check out this movie "Fat sick and nearly dead"  your reminding me of the truck drivers brother.


I've watched "Fat, Sick and Nearly Dead." Yes, it stresses the importance of vegetables and fruits, but these are 10, 30, and 60 day FASTS. They are not meant to be your forever intake of food. They are meant to restart your body and make you understand the importance of these foods.

I don't think gijacklin is anything like the truck driver or his brother, because if he was, he wouldn't give a damn about his health. And obviously, he does, because he is on this site and reading these articles. 

Stop being so condescending. It's rude.



For protein and calcium I have found beans and lots of leafy green vegetables, except for spinach that is high in calcium, but very low in the absorption when eaten.  Fortified juices are another source for calcium.  For instance there is less calcium in broccoli than milk for instance, but it is actually absorbed and used better by the body than the milk.  I became aware that since milk contains animal protein and sodium, which tend to increase calcium loss through the kidneys, I no longer require that source of calcium - nor the dairy.  You must get more vitamin D to absorb the calcium better (sunshine!).  Twenty minutes per day:)  A great reason to take that walk, run, swim in the sunshine.:)  Hope this helps: mewlkitten and milanubc, and thank you for making it a GREAT DAY after Thanksgiving is gone! aea



I find it funny that those that are Vegan are the ones most APT to try and force their philosophy down the collective throats of society. I tried being a vegetarian once in high school for about a month and I was miserable. My meat of choice will always be fish; however with it's costs being prohibitive I find it hard to consume it as much as I would like. Therefore I turn to red meat, turkey, and chicken for the most of my meat consumption. 

Who cares if we eat too much protein? Excess protein gets turned into uric acid and released in the bathroom. Some of us have physical jobs that require protein to rebuild the muscle. I personally am not one for protein shakes but depending on my work schedule and my workout schedule I find that I need/crave extra protein in my diet. 

 

Other posters have said it simply: eat your way, i'll eat mine. Some of us will i'm sure jump on the bandwagon of vegan/vegetarian and profit from it. But to castigate those of us that don't see "your vision" smacks of other misleading motives.

I'll take my meat and balanced diet of fruits and vegetables any day. 

 



People seem to forget that humans have consumed animals for millions of years so obviously we have adapted to eating meat. Eating more protein is better than eating infilling carbs.

 



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