Food - high protein low fat meals/recipes

13 messages
06/08/2004 at 08:56
To fuel my marathon training I need high protein/high carb foods, but because of gallstones, I need to eat foods fairly low in fats. Any suggestions?

Does anybody have any good recipe books that tell you protein, carb and fat contents? Most of the books I see only tell you fat and calories.
06/08/2004 at 09:02
Is it not worth going to a sports dietitian? They will be able to give you all the measurements you need and calculate a good balance. The info they give you will last a lifetime so it is money very well spent.
06/08/2004 at 11:36
eat little & eat often. Everybody should be taking in only about 10 - 15 % fats anyway, unless you are active all day & hence have a huge caloric requirement.

Focus more on the high carb. I wouldnt worry too much about the protein - through a balanced diet you should be getting enough. Your body can only absorb about 1.5 - 2grams per kg of bodyweight of protein for tissue use etc. The rest is used as fuel & it's a wasteful fuel - carbs are much better.
06/08/2004 at 11:50

Their diary tool lets you look at all this info and plan ahead.

You can try free for 3 days, and they don't seem to mind if you keep doing that over and over again (but obviously you don't get to keep the data that way)

BBC Good food magazine has full nutritional breakdowns, but it is not known for low fat food!

And either Shape or Zest magazine (can't remember which one - one only has cals and fat) has full nutritional breakdowns for their recipes (healthier stuff) but maybe only 4 or 5 recipes in each edition.

Another site which give nutrition breakdown are (american database).

And try reading Anita Bean Complete Sports Nurition book.
06/08/2004 at 12:01
I have no idea how much training you do or if you are active all day or have a sit down job etc.

The following day plan gives 4000 calories with about 68% carbs, 15.1% protein, 16.4% fat
plagerised from:
Nutrition For Serious Athletes - by Dan Benardot

1.5 cups orange juice
1 cup strawberries
2 cups whole weat Total(? - poridge / musili I think)
2 cups semiskimmed milk
1 roll
1 tsp margerine
1 tbsp jam
(21% of total calories)

1 plain bagel
1 tsp margerine
1 tbsp jam
16 ounces Gatorade (I think the book takes a backhander from Gatoraid with all the plugs it gets)
(11% of total calories)

1 roast beef sandwich
1 medium baked potato
1 tbsp sour cream (for potato)
1.5 cups of tossed salad
1 tbsp Italian dressing for salad
1.5 cups cranberry juice
1 apple
1 peach
(24% of total calories)

3 Dutch-type pretzels
16 ounces of Gatorade (<--see?)
1 cup grapes
(10% of total calories)

2 cups chicken cow mein
2 cups rice
6 ounces tea
1 orange
1 cup semiskimmed milk
1 tsp sugar (for tea)
(28% total calories)

1 cup SS milk
3 graham(?) crackers
16 ounces gatorade
(13% of total calories)

^ it's just a sample plan to give an idea. It does give approximate cal / carb / prot / fat values for each food but that would take me too long to type.

I would recomend buying a sports nutrition book then buying a standard recipe book. From my browsing I didn't find any of the combined ones much good.
06/08/2004 at 12:21
I got a tub of Whey Protein from Holland & Barrett. One scoop of the powder, fat free milk (calcium) and a banana (carbs). That's pretty good for a recovery drink and lasts for hours. In case some serious running is ahead, I use CHO powder instead of the protein.
06/08/2004 at 12:48
I reckon that Dan Bernadot (above) has got shares in gatorade.
06/08/2004 at 20:06
haha - I reckon so too. The book is excellent and gives a good grounding for eating for perfomance - with both what to eat & when to eat it. It is a shame that gatoraid is mentioned on practically everypage though. I would much rather he just use "energy drink"

Still, it is an excellent book for anyy active person
09/08/2004 at 13:22
Thanks to you all for your comments, suggestions and ixus' mammoth typing session - it sounds stupid but hadn't previously considered looking for a specialist sports nutriton book, but will now..... and I see a trip to Holland and Barretts coming up.
12/03/2006 at 22:25
Quinoa Power Flapjacks (Wheat free,high protein and low fat)

Makes 24 (approx 227 cals each)

300g soya (dairy free organic spread)
i used 'Pure'brand from supermarket
500g porridge oats
100g pinhead oats
100g quinoa flour
200g sunflower seeds
100g almonds/any nuts
100g dried apple
1 x 411g tin apricots in fruit juice

Let me know what you think?
Duck Girl    pirate
12/03/2006 at 22:30
[rungumrun - are you another vegan? sounds good]
13/03/2006 at 10:01
Have at some of the diabetic cook books. The recommended diet for a diabetic is low fat, high carb and as you need the carb content to calculate insulin requirements many books quote it... although you would might need bigger portions !
I have a good one that was originally published in Australia (my copys in French)under the title Low Fat food for Life published by Murdoch Books I can only find the translator not the author. It has fairly simple recipes and is heavily influenced by glycemic index. Amounts of fats, calories, saturated fats, fibres and carbs are all given.
But a cookbooks only worth buying if you like and use the recipes so you need to look around.
13/03/2006 at 10:07
How low a fat level have you been told to do, for the gallstones?

If the docs have not been specific, but just say something vague like "try and eat a lower fat diet", I would ask for more specific advice (or find a good book or website on gallstones maybe)

cos you need to have a target really

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