Many people experience difficulty hitting their protein target—especially those new to flexible dieting. 


The key to getting enough protein, and doing so without blowing over your fat and carb targets, is to start incorporating lean, high-protein foods into your diet. 


Here are some high-protein, low-fat and carb options that can help you hit your protein target while saving your carbs and fats for the foods you love: 


  • 93/7 extra lean ground beef

  • Extra lean ground turkey and turkey breast

  • Pork chops

  • Chicken breast

  • Lean fish (tilapia, cod, flounder, sole, bass, snapper, halibut, pike, perch)

  • Low-fat deli meats

  • Canned tuna and salmon

  • Shrimp and other shellfish

  • Egg whites

  • Fat-free or low-fat cottage cheese, Greek yogurt, cheese

  • Protein powders (whey, casein, egg, beef, pea, hemp, rice)

  • Ready-to-drink protein products (premier protein drinks, protein water, etc)


While it’s nice to knock out protein recommendations while saving carbs and fat, you can hit your protein target by including options that also contain substantial carbs or fat:


  • Eggs 

  • Milk

  • Higher fat varieties of meat, poultry, and fish

  • Higher fat dairy (cheese, yogurt, cottage cheese)

  • Protein bars and chips

  • Beans/legumes

  • Jerky


While it’s best to get your protein from high-quality animal sources, here are some plant-based sources:


  • Protein powder (pea, hemp, rice)

  • Ready-to-drink protein shakes (for example, from pea and rice concentrate)

  • Tofu and other soy products

  • Meat substitutes (popular brands: Boca, Gardein, Tofurky, Beyond Meat, Yves)

  • Seitan

  • Tempeh

  • Protein bars (NuGo, etc) 

  • Beans/legumes (black beans, chickpeas, etc.)


If you choose to use plant-based sources to hit your protein target, choose a variety of sources to make sure you’re consuming a full amino acid profile. For more protein source ideas, be sure to check out our Food Lists and Infographics.


For some great high protein recipes, check out the Recipes section of your app! There are hundreds of recipes in the app that are high in protein and lower in carbs/fat. If you need more help with ideas on what to eat to hit protein, use the Suggested Foods option when you add a food.