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Old 01-19-2014, 04:35 PM   #1
Yam-Yam
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Please give me high protein ideas?

I've noticed that some of you have talked about eating 120-150 or even more grams of protein in a day.

Is that only on UDs? And, how do you do it and still save calories for some other good stuff?

I feel like I should know this or used to know how to do it but right now it's not coming together for me.

Today I had 3 ounces of salmon and it's only 26 grams of protein. So, I had a hard boiled egg but that was only 6 grams.

Can you give me an idea of what proteins you eat in a day to get you "up there" and which foods are the highest in protein without blowing the calorie budget?

Thanks!
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Old 01-19-2014, 04:38 PM   #2
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following this thread. i have no idea how to do it without busting out of my calories.
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Old 01-19-2014, 04:56 PM   #3
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Goat and kid meat are fairly high in protein and low in kcals. Roast goat, 100g (say 3.5 oz and probably more than you'd eat) is approx. 143kcals and has 27g protein.

Goat/kid need careful cooking because particular cuts are so lean but they are excellent for people looking for low cal sources of protein.

I gather 100g lean bison has approx. 110kcals and 22g of protein. (I can find goat and kid in the UK but bison is harder to come by and eye-wateringly expensive.)

Save the yolks for another day and 100g of eggwhites (raw, so with whatever losses come with cooking) has 52kcals and 11g of protein. There are recipes on the recipe board for tortillas made with eggwhites and psyllium and it makes a good quesadilla.

If I'm going to be very light on protein and need to fix it, I make a pea protein pancake using pea protein powder. Rather a cheat, but it's a fairly easy way to pick up 10-20g of protein, depending on how much I need.
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Last edited by SlowSure; 01-19-2014 at 04:58 PM..
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Old 01-19-2014, 05:03 PM   #4
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now i need the American version of what you just wrote
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Old 01-19-2014, 05:06 PM   #5
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Quote:
Originally Posted by mafiamom View Post
now i need the American version of what you just wrote
I thought you also used ounces, don't you? (100g is approx 3.5oz and a very generous serving of meat but I've no idea what it is in cups). I think 100g of eggwhites is a little over 1/3 cup.
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Old 01-19-2014, 05:12 PM   #6
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LOL, i was just being silly. i wouldn't know where to buy goat meat if you put a gun to my head
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Old 01-19-2014, 05:16 PM   #7
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Dannon Oikos plain NF Greek yogurt. 1 C is 120 calories and 22 g of protein. Sweeten with EZ-Sweetz or Mio.

Quest protein bars are 20 grams of protein and 160-200 calories (some are more, but most of them are in that range)

Tuna (to-go cups) are 50-70 calories and 13-18 grams of protein.

Tilapia is 110 calories for 4 oz and in the 20 gram range.

These are from memory, so verify when you're shopping, but those are my go-to proteins for DDs when I'm not low carb.
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Old 01-19-2014, 05:16 PM   #8
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Quote:
Originally Posted by SlowSure View Post
I thought you also used ounces, don't you? (100g is approx 3.5oz and a very generous serving of meat but I've no idea what it is in cups). I think 100g of eggwhites is a little over 1/3 cup.
I'm such a pig, lol, 200g is a "normal" serving size of meat for me.
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Old 01-19-2014, 05:18 PM   #9
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yikes, i too eat more than 200 g of meat per serving.... and i wonder why i stopped losing on LC? ooops!
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Old 01-19-2014, 05:21 PM   #10
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Quote:
Originally Posted by KeirasMom View Post
I'm such a pig, lol, 200g is a "normal" serving size of meat for me.
For me, it's shellfish that tempts me to eat vast quantities It's typically 100g for 100kcals and 21g protein (like shrimp) but I could happily eat a vast bowl of langoustines (yes, I do know what they weighed in their shells before I started in on the bowl but let's draw a discreet veil over that...).
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Old 01-19-2014, 07:59 PM   #11
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I haven't figured out how to get in 120g of protein either. I do have a whey protein powder that is 120 calories for 24 grams, and is chocolate flavor. If you want something different you can make a shake out of it.
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Old 01-19-2014, 08:10 PM   #12
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Low fat Cottage cheese, lean turkey, tuna, chicken tenders, egg whites are my staple!
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Old 01-20-2014, 05:07 AM   #13
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One of my favorite Down Day menus is to have 4oz of fish for breakfast, lunch, snack, and dinner. Bang, 100g of protein.
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Old 01-20-2014, 05:51 AM   #14
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SS how do you make the protein powder pancake?
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Old 01-20-2014, 06:28 AM   #15
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For DD protein powder pancakes, it tends to be 1 or 2 scoops of the protein powder (10g protein per scoop), mixed with 1-2 eggwhites and I either add a little almond milk if the batter looks too thick, or a tiny amount of oat fiber or an even tinier amount of coconut flour if it looks too thin. I have a well seasoned cast iron pan so I'm able to cook pancakes with a tiny spray of oil or an initial wipe round with some CO.

I'm OK with the taste of pea protein - particularly if I put a SF syrup on it, or, take the savoury approach and smear it with blended, fermented tofu (I only need a tiny amount of this as it's very savoury). (I sometimes make these a little thicker than the US would term a crepe but is a UK pancake that is larger and thinner than US pancakes. However, you can make US-style pancakes with protein powders if you add a little baking powder.)

One example (and I think the US/metric is correct) of a less protein powder-tasting pancake that is good as a wrap.
1T of psyllium husks (5g)
1T of pea protein (5-7g depending on brand)
1 cup of liquid egg whites (165g)
Mix this up, cook into x3 pancakes. Fill appropriately

Likewise, I can say that I've had good success with Ouizoid's tortillas and they are superbly flexible.

I strongly recommend the blog Fitness Treats where she has a good recipe for
Fluffy Pea Protein Muffins
(she has lots of other good protein powder recipes).
I've made the muffins and substituted blitzed low-fat, low-sodium cottage cheese thinned with unsweetened almond milk for the Quark, and oat fiber/psyllium/tiny amount of coconut flour for the cornstarch and had very good results. I used Fiora di Sicilia as my flavouring, along with the orange blossom water and it was delightful.
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Motto: SINS - Simple Is the New Sustainable

May 2015 A DXA scan shows very low muscle mass (sarcopenia). I currently have a lot of physiotherapy. I may miss questions that people ask me or personals. Apologies if I do, it's not intentional.

Last edited by SlowSure; 01-20-2014 at 06:32 AM..
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Old 01-20-2014, 06:40 AM   #16
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Thanks SS. I had a feeling about the general ingredients, but your confirmation helped.

I may try that soon. I'm lifting at the gym now and need to pay more attention to protein.
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Old 01-20-2014, 06:54 AM   #17
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For low calorie, high protein, a protein shake is a good choice. I usually go for one that is low carb. But I usually try to get protein from meat, because it tastes good and is very satisfying. I only have shakes when I want a really quick dose of protein post workout.

As far as the most protein for the least calories, ground turkey (4oz/120 cal/26g protein) and chicken (2.4oz/124cal/24g protein) are the best choices. Not 100% on the accuracy of the numbers, googled it.

As for portion size, I almost never eat less that 6-8oz of meat in a meal, any less seems like a tease.

Actually just google "most protein for the least calories" and the first non-ad link has a list of 7 best sources, and they all seem good except for soybeans (my opinion).
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Old 01-20-2014, 06:59 AM   #18
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brilliant!^^^ thank you.
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Old 01-20-2014, 07:10 AM   #19
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Quote:
Originally Posted by KeirasMom View Post
I'm such a pig, lol, 200g is a "normal" serving size of meat for me.
I only eat 3 oz of meat on DDs. On UDs it's more like 6-8.
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Old 01-20-2014, 07:39 AM   #20
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A half cup serving of fat free cottage cheese provides 80 calories and 16 grams of highly beneficial protein.



Three ounces of white, water packed albacore tuna provides 109 calories with 20 grams of protein, with only 2.5 grams of fat.



The white meat from a turkey : eight ounce serving provides 60 grams of protein.



A serving of six egg whites and two yolks will yeild 27 grams of protein, for 153 calories.
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Old 01-20-2014, 08:41 AM   #21
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Now this is the thread to follow! I have been searching for the best protein bang for the calories for DD. Thank you, I love the suggestions they are all great. I love the calculations from SlowSure because it really helps me see how much meat equals out in ounces.
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Old 01-20-2014, 08:45 AM   #22
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Good thread.

It is very interesting how the US and the UK vary in their idea of a 'serving' of meat. We are always shocked at restaurant portions in the States. If you order onion rings here you get about 4 if you are lucky.
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Old 01-20-2014, 09:07 AM   #23
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Great stuff! Thanks for all the tips.

Dawn, I went to the store and got some Chobani Greek yogurt. 22 grams protein for 1 cup and I think it's 120 calories.

Leona: Love the 6 egg whites/2 yolks idea. I'll be doing that for sure.

Mike: I had Googled Top foods for protein and think I got the same list you referred to. Turkey breast and chicken breast were number one. I like buying ground turkey breast, cooking it up and just having it available for a snack. Or sometimes I do a turkey burger on the George Foreman Grill.

Sirtain: Great idea to do fish. I always have frozen tilapia fillets and they are so quick and easy to steam in the microwave in a Zip n Steam bag. I like eating them over a bed of lettuce or cabbage.

SS: The pancakes sound good. I have a recipe I like from Dukan's book that uses eggs whites, greek yogurt and oat bran. I had forgotten about that. Gonna have to find that recipe.

I have not had a protein shake in a while. I do have whey isolate protein powder and it's 20 grams of protein per scoop and only 90 calories. The problem is when I drink protein shakes I get really hungry about half an hour or an hour later. Not sure why. Maybe because I miss the chewing sensation?

So, I've kinda been avoiding them. Maybe just mixing a scoop in water and drinking it right before I go to bed would be good. That would get in another 20 grams and I wouldn't have to go to bed on an empty stomach. I have a terrible time falling asleep when I'm hungry.

Thanks again, Peeps! I really appreciate all your good input and ideas. JUDDD BUDDs are the BEST!
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Old 01-20-2014, 09:15 AM   #24
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Quote:
Originally Posted by Kissa View Post
Good thread.

It is very interesting how the US and the UK vary in their idea of a 'serving' of meat. We are always shocked at restaurant portions in the States. If you order onion rings here you get about 4 if you are lucky.
A serving of meat is 3-4oz in the US. It doesn't mean that is what people always eat, but I do and 3-4oz is more than enough for me, but I'm not crazy about meat as a general rule.
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Old 01-20-2014, 09:17 AM   #25
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I went through this quest about 2 months or so ago, Yam. I came up with some of the same things as others. Chobani plain (18 for their 6 oz cup), tuna, turkey breast.

I've been hearing about, and wondering about BCAA (branch chain amino acids) too. Lots of body builders use them. I think they come in capsules and powder that you mix in a drink. They seem to have very few calories, and I've been tempted to order some. Anyone have any experience or info on these?
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