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What foods are high in protein but low in fat?
Answered by Nikkiey Stott and her guests · Updated
The short answer
Lean protein sources are high in protein and low in fat. Nikkiey recommends cottage cheese, Greek yogurt, egg whites, hard-boiled eggs, beef jerky, protein shakes, chicken, and higher-percentage lean ground beef and ground turkey. She says protein bars and processed protein foods are usually what push your fats and carbs over your daily numbers.
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Nikkiey's list of high-protein, low-fat foods to hit your protein goal
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Why protein bars and processed proteins push your fats and carbs too high
Plays from 5:13 · Video: Menopause Workouts: Why Fewer Days and Straight Sets Help
The full answer
If you keep blowing past your fat allowance while chasing your protein goal, it's not a willpower problem. It's usually the protein sources you're choosing. On The WarriorBabe Show, Nikkiey explains that the fix is to build your day around lean proteins. Her go-to list:
- Cottage cheese
- Greek yogurt
- Egg whites, cooked or hard-boiled
- Beef jerky
- Protein shakes
- Chicken
- Ground beef and ground turkey at the higher (leaner) percentage
Nikkiey calls these lean protein sources because they bring little in the way of carbs and fats with them. When you lean on them every day, hitting your protein macro gets much easier. She goes further: she guarantees that once you add more of these, you'll probably start going over your protein number and need to scale back the portion of protein in each meal.
She also points out where the trouble usually comes from. When women go over their fat and carb numbers because of their protein, it's mainly from protein bars and processed protein sources. Those foods add fats and carbs you weren't planning for, and Nikkiey notes they don't give you the nutritional value that lean protein does. So if your fats keep creeping up, look at the bars and packaged products first, and swap in whole lean options from the list above.
From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.
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Protein for Women
How much protein do women over 40 need?
Most guidance on The WarriorBabe Show lands at about 1 gram of protein per pound of body weight per day for women over 40, based on goal weight if you have a lot to lose. Nikkiey says strength-training women may need 1.2 or even 1.3. Some episodes and guests cite 0.7 grams as the floor.
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Protein for Women
Does eating more protein help with fat loss?
Yes. Nikkiey explains that protein helps fat loss in three ways: your body burns more calories digesting it than carbs or fat, it protects and builds muscle while you're eating less, and it keeps you full so cravings don't derail you. She's also clear the digestion boost is small compared with exercise.
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Protein for Women
How much protein do I need to lose fat and build muscle at the same time?
Nikkiey's range is about 0.8 to 1 gram of protein per pound of body weight per day, so roughly 150 grams if you weigh 150 pounds. If you have a lot to lose, she bases it on your goal weight instead. One video also sets 100 grams a day as your minimum.
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