More Protein, Less Fat

[WhiteHusky1975]

So I'm getting much more interested in my "macros." I've only cared about calories in vs. calories out up until now.

After examining my macros, the unfortunate pattern shows that I consistently consume too much fat and not enough protein.

While I'm not on the "zone" diet or any real diet to speak of, I am sort of shooting for that 40/30/30 (40% of calories from carbs, 30 percent fat, 30 percent protein).

I'm just about on the money with my carbs. But fat is more often in the 40ish range for me while protein is 20ish.

I am getting a lot of fat from eggs, peanut butter, almonds, meats. Of course those also provide protein.

What foods will help me up the protein but lower the fat?

[HelenaFitbit]

Hey hey @WhiteHusky1975! I love your avatar, you're really strong!

You can look for protein sources in vegetables; then you'll have less carbs and of course, less fat. (win - win!) I have searched for some of them:

1. Soybeans

With more protein than any other bean variety, cooked soybeans have about 28 grams per cup, roughly the amount of protein that can be found in 150 grams of chicken. More important, soybeans are one of only two complete plant proteins, the other one being quinoa.

A serving of soybeans also contains 17 grams of carbs and 15 grams of fats, 58 percent of which are essential fatty acids. The insoluble fiber in these beans promotes digestive health, while the unsaturated fat promotes cardiovascular health.

Protein content: 28.6 g per cup (boiled)

2. Edamame

These little protein-filled pods have likely made their way onto your plate at some time or another, or have at least been served alongside an order of sushi at your favorite Japanese restaurant. You might have dismissed their protein-rich capacity initially, but don't let the small size fool you—these pods pack a mighty punch.

Edamame—immature soybeans that are boiled or steamed in the pod—contains 22 grams of protein per cup. Pair that with your main protein dish, and you'll be well on your way to the recommended 30 grams of protein per meal.

Protein content: 16.9 g per cup (cooked)

3. Lentils

From string beans to chickpeas, beans are an excellent source of plant-based protein. When it comes to legumes, lentils are among the winners. They contain about 18 grams of protein per cup when cooked, and at 230 calories per serving, they're great for anyone watching their calorie intake.

Lentils are also a great source of dietary fiber and contain a high amount of the micronutrients folate, thiamin, phosphorus, and iron. Toss them into a cold salad, use them in a soup, or even mold them into a protein-packed meat-free patty.

Protein content: 17.9 g per cup (boiled)

4. Broccoli

Looking for fat-free protein gains? You might want to check out the green veggie that looks like a miniature tree. Often thought of as simply a side dish to accompany beef or chicken, one cup of chopped broccoli has 2.6 grams of protein all on its own. And unlike your standard animal-based protein, a cup of these green florets also packs over 100 percent of your daily need for vitamins C and K.

Broccoli is also a good source of folate, another important vitamin that has been shown to decrease the risk of certain types of cancer.

Protein content: 2.6 grams per cup

5. Peas

Peas contain just under 9 grams of protein per cup. They're also a good source of vitamin A, C, thiamin, phosphorous, and iron. Additionally, the generous amounts of B vitamins and folate found in peas can help reduce your risk for heart disease.

Each serving also contains 5.5 grams of fiber. Toss these little guys into a salad, serve them alongside a serving of chicken breast, or add them to a hearty pasta primavera on a high-carb day.

Protein content: 8.6 g per one cup

6. Asparagus

If you've ever prepped for a physique contest, you're likely no stranger to the power of asparagus. In fact, those thin, green spears are likely a common presence on your dinner plate. Aside from being a diuretic—hello, slimmer self, bye-bye, water retention—asparagus is considered protein-rich in the vegetable world. Just 100 grams of the green stuff contains 2.4 grams of protein.

Asparagus is also the number one plant source of vitamin K, as well as a good source of potassium and antioxidants.

Protein content: 2.4 grams of protein per 100 grams

7. Pumpkin Seeds

Once you've ground that gourd into a delicious pie, you might find yourself wondering what to do with the seeds. Roasting them provides a good snack alternative to chips, but did you know that just one ounce provides more than 5 grams of protein, more than half of the protein found in an egg?

In addition to being a plant-based protein bomb, diets rich in pumpkin seeds have been associated with lower levels of gastric, breast, lung, and colorectal cancer. Pumpkin seeds are also rich in antioxidants, which can help reduce oxidative stress and inflammation.

Facing a sleepless night? The L-tryptophan in pumpkin seeds has been suggested to encourage a good night's sleep.

Protein content: 5.2 grams per ounce (roasted)

8. Mung Bean Sprouts

Whether incorporated as part of a veggie stir fry, a topping on a turkey-and-cheese sandwich, or as an added crunch to a salad dish, mung bean sprouts are a great choice for some additional plant-based protein.

Once cup of cooked beans contains 2.5 grams of protein, and is packed with other nutrients such as lecithin, which may lower cholesterol, and zinc, a mineral that plays an important role in optimizing physical performance.

Protein content: 2.5 grams per cup (cooked)

[WhiteHusky1975]

@HelenaFitbit Don't be fooled by the avatar. I'm a master at using a bunch of 15- and 10-pound plates to make it look like I'm lifting heavy weight 🙂

I appreciate the time you took to dig up this very helpful info. Thank you.

I'm a big fan of asparagus and quinoa. Time to to add some of these others to my plate. Thank you again.

[Strem2]

Spoiler

Great protein summary!!! Thank  you. 

[HelenaFitbit]

Nevertheless @WhiteHusky1975, that photo looks awesome! I'm glad the information was helpful, let me know how your progress goes 

You may be interested on @rickpags53's post on Asparagus and Gruyere tarts 

[MRose]

Cool ideas, @HelenaFitbit!! Dang, I think you've "shown us up" in advance!!

I do the Zone diet (doctor put me on it), and it's amazing! A couple of my favorite go-to protein fixes are,

-Greek Yogurt: 

I get the plain variety and you can mix it into recipes to add a protein boost, such as "yogurt chicken" (see below) or mix-ins (my husband likes pureed strawberries and a bit of apple juice, and I add almond extract and pecans).

-Chicken tenders/breast of any type!

I do Paleo "Chick-fil-A" (using chicken broth instead of pickle juice), go for chicken and broccoli, do a quick sautee with chicken pieces, cabbage, and garlic, etc! For a no-fuss dinner, check out Nom Nom Paleo's "Darn" Fine Chicken 😉 

-Turkey sausage

Not just for breakfast/Meal 1! Take a pound of ground turkey and mix it with pepper, sage, oregano, and a pinch of cayenne, and let it chill for a few hours... split it into 16 pieces (for easy portioning) and cook (I either bake or "dry-fry" them). Great to have pre-portioned in Ziploc bags or Pyrex containers ready to go!

-Salmon (or any fish, really)

My go-to is to make quick shrimp scampi with ghee and garlic, or to do salmon, tilapia, or mahi-mahi (depending on what's "in season") by making a foil pouch, adding seasoning, and baking at 425F for ~10-20 minutes, but sometimes it's still frozen, so enter the No-Fuss Salmon Cakes! 

For super-busy days or the "I'm super tired and insanely hungry" days,

-Canned chicken or tuna, mixed with chopped pickles (or crackers if you can do wheat) and mustard (don't judge... it's actually pretty good).

-Zone or Epic bars

-Boca burgers or chicken patties

-Cheese sticks

-Chopped hard boiled eggs, mashed avocado, and your favorite seasonings (try rosemary and salt/pepper!)

Yogurt Chicken:
3-4 chicken breasts or 5-8 chicken tenders
1/2 c Greek yogurt, plain
1/4 c parmesan cheese
1/4 c Italian breadcrumbs (optional)

Preheat oven to 375F. Line glass baking dish with aluminum foil and either grease with oil or non-stick spray (parchment paper works, too, but it leaves a bit more mess).
Mix Greek yogurt, parmesan cheese, and 2 T. bread crumbs (if using). Coat chicken with mixture and arrange in single layer in baking dish. Sprinkle remaining bread crumbs over top. Bake for 15-20 minutes or until chicken is fully cooked.

[Mcore]

Excellent recommendations @HelenaFitbit and @MRose! To be honest, I haven't tried the Mung Bean Sprouts. Are they tasty? Do you eat it raw?  

[MRose]

@Mcore Yes! I don't actually believe I've ever cooked them (although a lot of people put them in soups, especially pho). I generally put them on salad.

[Mcore]

Thank you @MRose! I'll give them a try. I think that I'll start adding them to a salad. 

[awood08]

Sorry for the late reply, just saw this post. I recently tried the Yoplait Greek Whips 100 yogurts. THEY ARE AMAZING. They have 0 fat and 9 grams of protein packed into 4oz packages. Only 100 calories as well! They are not tangy like other greek yogurts and are very satisfying!

[Annie-NH]

I am doing a lean and green approach with lower carbs, Dr approved.

For protein I chose: egg beaters, boneless skinless chicken breast, baked haddock or cod with no breadcrumbs, and use low fat cheese on brocolli and cauliflower.  I limit beef and pork to once per week each, and usually only have one or the other.  the rest of my protien is from fat free sugar free yogurt or veggie burgers

[Mcore]

Those are great protein options @Annie-NH. I also limited myself from eating red meat (don't miss it at all) and never got used to eating pork, so I basically eat half of a boneless skinless chicken breast. I try to maintain my diet the best I can but it's difficult when I don't have that many options left from eating meat.

Thank you for sharing!