What is a High protein food, with little to no negative attributes, such as saturated fats? One that can be eaten every day, easily, without any/much prep work. Can be simply taken from the cupboard or fridge and straight to the mouth.
Natural peanut butter with nothing in it but peanuts seemed like a good option, but alas, high fat content…
You know how there’s more than one vitamin? There’s vitamin A, vitamin C, several vitamin B’s?
Yeah, same goes for fats. Most of the fats in peanuts (\~85% according to that source) are unsaturated, roughly the same amount as in soybeans; and unsaturated fats (especially monounsaturated fats, which make up \~55% of the fats in peanut butter as per that first source) have been associated with lower cardiovascular disease risk, not higher. Given that US food guidelines are to cut saturated fat consumption down to no more than 10% of your calories, which [edit: any normal dietary use of peanut butter] is readily less than, it seems really unreasonable to avoid peanut butter just because of its fat content.
Wow.. Nobody has said nutritional yeast yet. It’s everything you’re looking for. High protein, low cal, no fat, and you can eat it right from a bag.
The other good candidate would be whey protein isolate.
Going back to the tofu (clean complete protein) you can try it with some minced green onion and a dash of soy sauce which will also give you a little fermented element. Delicious! Also a dash of sesame oil if that’s not too many steps :)
Trying to give a different answer to what’s already been said, maybe something like canned chickpeas? A can would get you like 21 grams of protein, 14 grams of fiber, under 400 calories and is pretty filling and nutritious on the whole. I like it enough to eat it straight out of a can, but you could season it with a salad dressing and add some greens and that’s a 5 minute meal you can enjoy! I personally add chickpea, avocado, cherry tomatoes and greens together and that is a solid meal
Can’t believe nobody said it but hemp hearts are one of my favs. I went through a vegan phase and these things are amazing. Two table spoons is like 7 or 8 grams of protein. This will change your life.
Peanut fat is nothing to worry about as it’s unsaturated and provides an array of vitamins, minerals and anti oxidants, as well as protein. As for low fat protein sources: chicken breast, canned tuna, beans, tofu are all great options
Sardines.
You’re behind the times with your notions on fat, btw. But probably right to avoid peanut butter; even just to avoid possible aflatoxin. Eat some actual nuts, or eat some almonds, instead.
I have to be pretty hungry to love sardines, so I do kippered herring a lot. It misses the calcium, b vitamins, etc. in the fish spines, but it’s extremely satisfying.
Break your carb addiction if you have one.
Plain nonfat or low-fat Greek or Icelandic yogurt is my go-to.
Could add some slivered almonds or other crushed nuts for a little extra protein without a ton of fat. Or maybe protein powder. Easy to add berries or other fruit for additional nutrients.
I went through this search a while ago. I wasn’t getting enough protein on my intermittent fasting diet. After trying yukky cottage cheese for breakfast that I wasn’t thrilled with I ended up with a great high protein powder that I now have for breakfast. Easy, fast and tastes pretty good.
Fat isn’t bad, in fact I’ve cut out sugar and reduced my carb intake and replaced it with fat and protein and I feel satiated a lot more than I did previously. I’ve also been losing weight faster.
Chicken breast had little fat and high in protein. I like to marinate it in yogurt and spices to tenderize it so it’s not so dry.
Most lean cuts of meat are basically 100% protein with no fat or carbs. Cheap, easy options include canned/pouched tuna and chicken breast. Beef jerkey is more expensive, but another good all protein option. Non-fat greek yogurt is mostly protein with a small amount of sugars.
If you’re looking for high protein low fat and easy access, the only things I can think of are shrimp and beef jerky. Both of these are very low in fat, very high in protein, and ready to eat (if you buy cooked shrimp). Assuming you are not only eating these things and are paying attention to sodium intake (jerky), the main issue would be cost $$$
Shrimp, low calorie, high protein. But high in sodium and cholesterol. Though a quick Google search says the cholesterol in shrimp isn’t bad cholesterol. So I suppose if you are not concerned about sodium, it should work for you. Also I do not think the fats in nuts are that bad for you. I’ve switches my snacks from eating popcorn and chips to eating nuts and seeds and have lost weight. I feel less sluggish too.
I buy Jack’s Jerky Beef Steak off Amazon. 24gprot per package.
The lower sugar kind (2g sugar not bad). More value if get a bunch using the Amazon Subscribe and Save bulk deliveries.
No prep work. Quick snack.
This might not be exactly what your looking for but I absolutely love a Sashimi grade Tuna Steak! No worries about cooking it, just slice it up and snack on it throughout the day. I wouldn’t eat it past a day or two. No negatives! No carbs, bad fats, great for lowering cholesterol.
I can easily eat a cup of lentils and that’s 18g of protein. I can’t think of any negatives. Lots of fiber, so don’t go overboard all at once because you might get bloated. Drink lots of water with them. The black ones are really good, but not always easy to find.
Thanks for asking this - I’m running into this issue too. I’m an awful cook but protein is only 15% or so of my macros and I’m trying to lose weight without losing muscle mass, so I’m needing to up protein considerably, and doing a protein powder scoop a day isn’t enough.
Shrimp as practically pure protein. Toss in a pan with some butter and garlic salt. Maybe a squirt of some lemon. Serve with rice/pasta/vegetables. Shrimp will always bee a mainstay in my diet. Fucking delicious.
> little to no negative attributes, such as saturated fats?
I wouldn’t worry too much.
Eggs, dairy e.g. milk, kefir, yogurt, cottage cheese, liver, salmon and fish in general.
The DIAAS of peanut butter is very low. It makes it like 30% as effective on a per-kcal basis as whole milk.
They have 20 gram protein Greek yogurts. I add the protein granola to it, 2/3 of a cup is 10 grams.. that’s one of my easy go tos. Boiled eggs. No yellows. I also eat a lot of 1 percent fat cottage cheese. I mix hot sauce, diced onions, and a lot of times smoked salmon into it to make it tastier or I just eat a few big spoonfuls of it. Low fat and full of casein protein
I eat the high protein version of oikos yogurt. 20 grams of protein per cup/serving. It’s yummy, available in individual cups or a larger container, and there are no added sugars or sugar alcohols. Aldi’s has a store brand version, but it’s less protein, and the flavor is not great (not gross, just not good).
I have ADHD, anxiety, and struggle with depression so these are lifesavers for me. It helps me maintain some muscle mass even though it’s been a while since I’ve actively worked out and not waste away.
There’s a vegan high protein yogurt that’s like 15g as well; I think Silk or Chobani makes it.
Reductionist questions like this obviously are well intentioned but they don’t have good general answers. There is no right sport to recommend to everyone without knowing more about it. Attempting to answer this question would also be well intentioned but likely lead to confusion or disagreements.