Protein sources

My nutritionist recommended for me that I get 96 grams of protein per day. I feel like that is a lot. I'm two meals in already, and I only have like 30 grams of protein. Where can I find good sources of low-fat high-protein foods?

Proteins can be animal or vegetable.   Lean meats are an excellent source of protein as is white fish and shellfish.   Oily fish contains more fats but these are very beneficial for heart-health.  Whole eggs are another good source.  The yolks contain some fats but also iron & antioxidants which are very useful in a balanced diet.  Low-fat dairy products such as yoghurt contain protein.   Vegetable proteins such as pulses (legumes) - beans, chickpeas, lentils etc. - contain very little fat at all and are a good source of iron and fibre.  Tofu is another option as is quinoa grain and other wholegrains.   And then there are all the nuts and seeds.... again, rich in fats and extremely healthy.

If you eat a whole breast of Chicken (about 2 servings of meat)

that is about 55 grams of protein ,284 calories and total of 6 grams of fat. 6 grams of fat for almost 60 grams of protein is probably close to as low as it is going to go, since even tofu has more fat than that.

 

I eat a lot of protein every day! They way I do this is by consuming large portions of... egg whites, whole eggs, fish of ALL types (I really love salmon), chicken & turkey breast (surprisingly canned chicken is very tasty - ha ha), and lean grass-fed/finished beef, bison, elk, ostrich, venison, goat & lamb! All the sources of protein I just listed are very high quality and will help your body build nice muscle tone and help your body repair cells and make your hair and nails stronger! For dinner tonight... you should have a nice large piece of salmon or chicken - I am talking 8 ounces - that way you can get tons of protein! :) 

 

 

If you are working-out, whey protein is a good lean source.  I use Whey Iso from GNC after a work-out.  One serving (2 scoops) is 40 grams of protein, 170 calories, only a few carbs., no sugar or fat and lactose free.  Whey protein is derived from milk. 

These are differnt types of proetin supplements.  You can also buy soy protein power.  You can add these to milk or water, add fruit and/or vegetables in a blender, etc.

 

I honestly don't think supliments are necessary to get 98g of protein. Lean meats have tons of protein, so as vegetables, whole grain breads, oatmeal.

UD

My favorites...

• Cottage cheese
• Plain nonfat yogurt
• Skim milk
• Greek yogurt
• Kefier
• Low or non-fat ricotta cheese
• Low-fat cheeses (Jarlesberg Lite has seven grams)
• Whey protein powder
• Egg whites (I eat TONS of these everyday)
• Chicken breast
• Turkey breast
• Extra lean beef
• Bison
• Venison (it's actually very lean - I'm lucky to have a dad who hunts!)
• Lean pork
• Salmon
• White fish (mahi mahi, tilapia, flounder, grouper, halibut, etc.)
• Tuna, canned or fresh
• Shrimp and shellfish
• Scallops (Mmmm...)
• Tofu
• Soy protein powder
• Soy milk
• Seitan ("wheat-meat")
• Tempeh
• Beans and legumes
• Sprouted-grain products
• Quinoa
• Nuts and seeds
• Nut butters
• Wheat germ

I love protein, hahah. It's my favorite micronutrient, probobly. Although I'm also in love with healthy fats too. ^^ I have like, three ounces or so of nuts and flaxseeds a day.

Protien is easy . Can of tun is about 35 grams of protien. 90 calories. almost no fat. Chicken breast and peanut butter (not combined lol).

joe

Nothing wrong with supplementing with a high quality protein bar (usually up to 30 grams of protein per bar).  Check with GNC or any body building shop (even Costco).

I get most of my protein from fish or soy products. They're really delicious and healthy! Try to consume soy in moderation, though.

Clams are fantastic, a lot of protein and low-fat.

egg whites are low fat, low-calorie, AND have lots of protein.