Protein without (or with very little) fat or sugar?
I typically have a chunk of calories left over at the end of the day. But I'm already way above the fat grams and grams of sugar (Geez, you're only supposed to get 40 and I'm almost twice that on average). I need a fairly easy to put together source of protein that doesn't have a huge amount of fat or sugar. Any suggestions?
Oh, I don't eat most meat (just fish, and that seldom).
Without eating lean meat or fish you will have a bit of a time finding something that is very high in protein, particularly complete proteins, without the fat. Even soy like edamame and more exotic foods like hemp hearts tend to be fairly high in fat.
I'm not sure what diet you are subscribing to (Zone perhaps?) but it sounds like you might need to re-jig it.
Egg whites, nonfat greek yogurt, nonfat cottage cheese, nonfat ricotta cheese, tuna, beans (any kind), reduced fat tofu (but I don't think it tastes very good), protein powder (make into a smoothie with yogurt/milk & fruit).
greek yogurt is a lot like sour cream, I'd say make tuna salad out of that. Spinach also has a lot of protein (for a non-meat) and not much else but fiber.
Original Post by tealparadise:
greek yogurt is a lot like sour cream, I'd say make tuna salad out of that. Spinach also has a lot of protein (for a non-meat) and not much else but fiber.
Ew... no to me even plain greek yoghurt has a natural tendency to go with sweet not savoury. I eat yoghurt with muesli and berries or other fruit. Each to their own though.
Lentils, split peas, beans and chickpeas are my suggestions - try making a soup with them as an evening snack?
PB2 is great!
Some awesome suggestions, thanks guys!
I'm not on any particular diet.. certainly not Atkins.. just trying to keep within healthy recommended guidelines.. which, I think is like 60% of calories from carb, 25% from fat and 15% from protein, right? I also read you shouldn't get more than 40 g a day from sugar, which is unbelievable to me... I don't drink pop or eat any candy or anything with corn syrup in it.. but still I get probably 80 g a day of sugar! Mostly, I think, from fruit and some in my soy milk. I'm switching to unsweetened soy milk to try to bring it down but I'm unwilling to cut back my fruit intake.
I'm going to try lentil soup tonight. I figure I can make a big batch that'll keep for a week or so and just dish out a little bowl here and there. Thanks again!
turkey bacon, skim milk, protein powder, egg whites.
Original Post by hip2ships:
I also read you shouldn't get more than 40 g a day from sugar, which is unbelievable to me... I don't drink pop or eat any candy or anything with corn syrup in it.. but still I get probably 80 g a day of sugar! Mostly, I think, from fruit and some in my soy milk. I'm switching to unsweetened soy milk to try to bring it down but I'm unwilling to cut back my fruit intake.
Clarification: That guideline is meant to refer to ADDED sugars only, not natural sugars (like those in fruit & dairy - though soymilk does have added sugar). Unfortunately, labels don't distinguish between added & natural sugar.
However, you can assume that fruit doesn't count towards that 40g - fruit is healthy!
Muscle Milk Lite is the best thing ever.
* Turkey & Chicken Breast
* Tuna Canned in Water
* Canned Chicken Breast
* Shrimp
* Scallops
* White Fish (Cod, Tilipia, Halibut)
* Squid, Mussels, Clams, Crab
* Egg Whites
-- Sometimes if I am looking for a QUICK meal... I mix tomato paste with canned green beans (or steamed from frozen) with canned chicken, olives, artichoke hearts & some garlic= Pretty Good Stuff!!
-- Oh and last night I mixed egg whites with zucchini (chopped), tuna, oregano olive oil (yes, that's fat... but it's good so bumping up the good fat could be good for ya), tomato paste & spinach! - Quick Meal/Great Combo!
