I need more protein and less carb. Ideas please.

Currently I am eating 30/20/50. I'd like to up the protien and lower the carbs but it seems to be a challenge. I eat plenty of fish, chicken and a little red meat. I have backed away from cheese and peanut butter because of the fat. I'd like my values to be 30/30/40. How can I add more protein without adding fat?

Hey there, lady :)
Funny...I just posted about this in my journal. I am looking for a low cal, high protein snack to replace my high cal protein bar.
If you don't already have it in your repetoire, ff or low fat cottage cheese snacks are a good source of protein. Not sure about the carbs though.

I will put my thinking cap on.......

i love this nonfat greek yogurt i get (trader joe's store brand) and for 1 cup it is 100 calories, 20g of protein, 0g fat, and 5g of carbs. 

add an egg white omelette to your daily menu

Special K Protein Plus Cereal, fat free cheese (Borden's singles are 30 calories, 5g protein, and 30% your DV in calcium), fat free cottage cheese, egg whites, spinach, skim milk, whole grain bread (Nature's Own Wheat 'N Fiber is 6g protein and 60 calories per slice), fat free yogurt (Lite 'N Fit yogurt has 5g protein for only 60 calories per 6 oz) and I could go on.

Another thing I suggest is fruit smoothies with whey protein powder. Personally, I add one scoop whey (50 calories, 11g protein) to water and 1/4-1/2 cup of a frozen fruit, add ice, and blend. My smoothies, depending on the fruit, come out to a grand total of 70-100 calories with 12-14g protein, and they come out HUGE because I like them thick with lots of ice. Message me if you'd like any recipes, and good luck uppin' your protein! :)

I'm not a huge ff fan :P

But thanks for the suggestions. I could do egg white omlets, but again not big fan. I forgot about protien powder. I have some but havent touched it in a while cuz I wanted whole, real unprocessed foods.

Sometimes we just need good reminders and these are great! Thanks!

add some chicken breast to a salad, cottage cheese, egg beaters or egg whites.

I find that when I limit myself strictly to fruits, veggies, lean meat, nuts and whole grains my totals almost always fall within the 30/30/40.  Start the morning off with a veggie omelete...this helps.  I also limit myself to one portion of whole grains or beans, like 3/4 c. brown rice, and get the rest of my carbs from fruits and veggies.

Eat more fish, maybe consider it grilled for breakfast as in the Japanese diet.

Substitute chopped cabbage for cooked starches like rice and potatoes.  It's still filling when you eat it, but the carbs are way down.

Drink Whey protien.

It's really not that expensive ($22 bucks Canadian) and personally I like the taste.  I buy the Chocolate one.  One tub usually last about a 1-2 months depending how much you drink.

this is what i drink
1 cup of Skim Milk,
1/2 cup of blueberries (if I have)
1 scoop of Whey Chocolate protein

Total Cal.  210
34g of protien per serving
Only 2 grams of Fat.

egg white
chicken/turkey breast
low fat yoghurt
skim milk
extra lean ham
beans
cottage cheese
some kinds of breads and cereals also have good protein content.

Seems everyone forgot my favorite protein standby ... Tuna in water.  Those little cans pack a ton of protein and virtually no carbs.  I believe you can pick tehm up in low-sodium also.

I am trying to add more protein to my diet at well.  Here are a few things I have been eating:

yogurt with soy nuts

egg white omelets

Roll Up brand flax seed wraps (12 grams of protein, and 9 grams of fiber) with deli turkey and swiss cheese--and some honey mustard.  Really yummy and full of protein and fiber