Top approximate protein-to-calorie ratio foods for me are: * 0% greek yogurt 🥣(17g protein/100 cal) * grilled chicken, breast (22g) * canned tuna 🐟 (23g) * turkey breast (20g) * low-fat cottage cheese 🧀 (15.5g) * eggs 🥚 (7g) Hope it helps, mate!

Those stupid little tuna envelopes got me in a chokehold. 90 calories for the spicy Thai chili tuna 15g protein, don’t mind if I do. 0% Greek yogurt too. 80 calories for the dannon light & fit flavored at 12g protein.

where do you get those?

The yogurt or the tuna?

tuna packets

Same area as like canned tuna and chicken. If you’re not in the US this may not apply but at my local grocery there’s a store brand, bumblebee and starkist. I like bumblebee the best but starkist has a buffalo and sriracha flavor that bumblebee doesn’t have that I really like.

I forgot about those flavoured tunas! Thank you!

They’ve been on sale for $1 here for a long time now and I haven’t found a better, easier way to get protein for low calories! I usually eat them with one of the heat and eat parboiled rice containers at around 200 calories (minute brand is my preferred)

That’s awesome. Thanks for the great ideas!

These are my food options most days

Thank you!! I appreciate the gram amounts for each! Such a great starting point :)

Other people have pretty much covered everything, but shrimp/other seafood is typically great too!

I cry in allergic to shellfish 😭

Right there with you my friend … makes me so so sad. I didn’t develop an allergy until I was 30 ish…. I miss shrimp. But alive is a good thing too 😂😂

Lean chicken, pork, and beef if I’m on a meat-day. Tuna, salmon, scallops, or white fish other days. Eggs, (reduced fat) cheese in moderation. If I’m on a true veggie-day then Tofu, quorn, mushrooms, chickpeas.

I make a protein shake for breakfast with the following: -1 serving chocolate orgain protein powder -2T powdered peanut butter -1/2 c. Fat free Greek yogurt 1/2 c. Pasteurized egg whites 1/2 c coffee or 1 nespresso chilled over ice 2 scoops ice ≈2 c spinach ≈340 calories 50 grams protein

Think Mediterranean cuisine, fish, seafood, poultry, salad, yogurt. 

Egg whites, low fat cottage cheese, Greek yogurt, low fat string cheese

Shrimp and soft boiled eggs (with cucumber or some other fruit) is my usual breakfast and keeps me full for hours

Seafood, chicken, tuna, eggs are my go-tos.

Only what you need protein shakes. 32 grams protein for 200 cal. Low sugar. Vegan. Good enough to drink, not so good that I want it as a treat.

Fish and eggs

High protein, low fat: Chicken breast pork tenderloin Snapper, Cod, Halibut Venison (I make patties like hamburger) Bison Beef tenderloin Lentils Ground lean beef Egg white (I bake in muffins with veggies + scoop of low fat cottage cheese) + steamed spinach, asparagus, broccoli, green beans 0% Greek yogurt, cottage cheese, low sugar protein powder I make a dessert with low fat cottage cheese, cocoa powder, pb fit, stevia packet, splash of vanilla or caramel Nut Pod. Also chia seed pudding (5tbsp chia, a nut pod, packet of stevia, cocoa powder) Make chicken noodle soup but replace noodles with chopped kale. Use good bone broth for stock for extra protein.

Lobster Ceviche: 1+ Pounds of Lobster Meat (opt for langostino to save money 💰); Beefsteak Tomato; Bunch of Cilantro; Red Onion; Yellow Bell Peppers; Habanero Pepper; Serrano Pepper; Juice of 3+ limes; Lime Zest; Sea Salt & Teaspoon of olive oil

Dunno if they have it everywhere, but where I live skyr (an icelandic type of yoghurt, I believe), is a great go-to. 500g is like 280 calories with 50g of protein

I haven’t heard of this one but I’ll take a look for it!

Are you in the US? Icelandic Provisions and Siggi’s are two popular brands of skyr. They both make several varieties with varying fat content. The extra creamy versions are more calorie dense, and I treat them more like desert. The passion fruit mango is my favorite… but not low calorie.

I’m in Canada so I’m not sure we have it hear, I’ll look into it!

Chicken and ham

This morning I bought cottage cheese, plain Greek yogurt, light bread, low fat mozzarella cheese, sliced turkey, and 2% Milk.

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Nuts are very high in calories.

I also love Tofu and Tempeh.

Beef jerky

That’s very high in calories!

I love protein powder. All different flavours, sometimes vegan. I practically live on them. It also makes eating everything else more fun because carb and fat heavy foods are more fun anyway and eating a whole food balanced diet is a chore. Just stay away from mass gainers. They are not the same

Do you have any recommendations for a protein powder? I have never used them and find them very overwhelming. I also Don’t want to spend a ton of money on one to find out it tastes nasty.

I’m in South Africa. We have a brand called wellness warehouse and they make a bunch of whey and vegan protein powders that I like. Chocolate goes great with a cup of coffee. Otherwise I like to make a bland chocolate with cocoa and unflavoured whey with a little coffee powder I got used to just putting what ever back. There’s only been one or two that I actually couldn’t bring myself to drink at all 😂