Favorite low cal sources of protein?

[Anonymous]

Though I’ve been diligently exercising and watching calories, not much is happening so I’m going to make an effort to get 60 grams of protein a day and see if hitting that target makes a difference. Right now I’m probably at half of that. So from years of WW, I know that Greek no-fat yogurt is best. 16 grams - wow! As far as I can see there’s simply no equivalent to yogurt where you 16 grams for 90 calories. (The one I’ve been eating at work (Oui) from a cafe has less than half that and more calories.) I will continue to do two cheese sticks as snacks. What are other ones to get good bang for the buck (calories)? I think I need to give up hummus— not a whole lot of protein there for the calories. I usually have eggs on the weekend but maybe a couple more during the week. We have salmon once a week. A dollop cottage cheese on my salad. I guess maybe need a daily bean dish if I’m really to reach this? Thanks for other ideas.

[Anonymous]

Beans? Lentils?

[Anonymous]

I think turkey has the most protein for the least calories.

[Anonymous]

I sneak in as much protein as possible without considering calories so much, it just works out that way. Mine would be zero percent Greek yogurt, chicken, and chickpeas in salad. Lentils is another one. My wife makes a lot of meals with chicken and beans like lentils. Fish is also good - we eat fish probably three nights a week and I have salmon for lunch at least two days.

Adding more protein in by eating a snack is running against your goal. No snacks. Just make your meals more quality protein focused.

[Anonymous]

I like Amylu chicken sausages. I add them to salads or roasted veggies for extra protein

[Anonymous]

PP here. One thing on the Greek yogurt is you really don't need to stick to the zero percent. Some don't find that all that satiating because of the lack of fat. 2% and 5% are great sources too. Still low calorie and very much a healthy source of protein. Again, if you are using these as a focus of your meals and not for snacking.

I buy the 48 ounce zero percent containers from Costco. Usually a pallet of six of those at a time.

[Anonymous]

Chicken breast
Pork chops
Canned pink salmon
Canned tuna (limited quantities)
Cod, other white fishes
Sliced turkey breast
Whey protein
Chicken thighs (higher fat than breast)
Ground turkey (I like 93%, which is higher fat. You can get 97% as well)

[Anonymous]

Egg whites. You can add them to oatmeal (can’t taste), smoothies, or fry them and add them to a sandwich/wrap.

1 egg white is about 25 calories and 4-5 gram protein

[Anonymous]

Anonymous wrote:Beans? Lentils?

You would have to eat a ton. I also know two long time vegans who developed diabetes from all the carb. No thanks. I will stick to animal sources for protein.

[Anonymous]

Can some one please do the math for me on how you get up to 60 grams with a yogurt, maybe one egg white added to breakfast or lunch, and a salmon or chicken at dinner? Does that get you there (I'd love it to)? I always assumed I had to load up a yogurt smoothie with protein powder for breakfast or snack to have half a chance at 60, which is my target as well. And even if I reach it one or two days a week, I struggle for the other 5-6 days of the week.

[Anonymous]

60 grams of protein is nothing OP. You need to strive for more than that. Also while I'm all for watching calories you have to be careful to not go the way of the 1990's trend of non-fat everything. That trend was a disaster for so many people.

I try to get 100-120 grams a day of protein per day, and I have to work hard to get more than 1200 calories a day which is too low. I'm 57F, post menopausal. And I weight train.

This is an example of how I get my protein, total calories 1600. approx 120 grams protein

Morning - pre-workout: Fairlife Protein Drink 30 grams of protein, 160cals. Delicious, low in sugar, very high in protein. https://fairlife.com/nutrition-plan/chocolate/

post-workout: 2 whole eggs, none of this egg white talk, you need the yolk. it's rich in nutrients. 12 grams protein, 160 calories. Side of berries.

Lunch: green salad with can of yellowfin tuna or whole chicken breast. I actually love tuna packed in olive oil. a whole can is 250 calories, 36 grams of protein.

Snack: Oikos Pro yogurt - 20 grams of protein, 140 calories. roasted almonds, which I toss into my yogurt so that's probably 8-10 almonds. 80 calories, 3 grams protein

Dinner: 4 oz salmon, side of quinoa
30 grams protein, 355 calories

[Anonymous]

chick peas

[Anonymous]

Anonymous wrote:60 grams of protein is nothing OP. You need to strive for more than that. Also while I'm all for watching calories you have to be careful to not go the way of the 1990's trend of non-fat everything. That trend was a disaster for so many people.

I try to get 100-120 grams a day of protein per day, and I have to work hard to get more than 1200 calories a day which is too low. I'm 57F, post menopausal. And I weight train.

This is an example of how I get my protein, total calories 1600. approx 120 grams protein

Morning - pre-workout: Fairlife Protein Drink 30 grams of protein, 160cals. Delicious, low in sugar, very high in protein. https://fairlife.com/nutrition-plan/chocolate/

post-workout: 2 whole eggs, none of this egg white talk, you need the yolk. it's rich in nutrients. 12 grams protein, 160 calories. Side of berries.

Lunch: green salad with can of yellowfin tuna or whole chicken breast. I actually love tuna packed in olive oil. a whole can is 250 calories, 36 grams of protein.

Snack: Oikos Pro yogurt - 20 grams of protein, 140 calories. roasted almonds, which I toss into my yogurt so that's probably 8-10 almonds. 80 calories, 3 grams protein

Dinner: 4 oz salmon, side of quinoa
30 grams protein, 355 calories

Some great ideas in this post - thanks PP

[Anonymous]

Cottage cheese.

[Anonymous]

I was surprised to learn that broccoli is actually a pretty good source of protein: https://www.healthline.com/nutrition/foods/broccoli#nutrients

Also brussel sprouts and asparagus.