Looking for ideas of ways to get more protein and less carbs in my diet. Right now I am like 27% Fats, 25% Protein, 48% Carbs. I would like to get to 30,40,30. Here is a typical day for me.

Breakfast
Coffee
Yogurt

Lunch
Turkey & Mozzarella on fiber one whole wheat

Snack
Fiber one bar

Dinner
Turkey or Chicken with cheese on fiber one whole wheat
Dessert Yogurt

Snack
Fiber one honey clusters (1 cup)

This works out to about 1600 calories for the day

I am 43 and 252lbs I work out 5 days a week. Lift weights 3 days a week and cardio 5 days. (walking on the treadmill)

Any advice would be appreciated

STW 7/1/09 - 280lbs CW - 252lbs

Welcome to the site. It appears your calories might be a little low.

How about adding some eggs or maybe turkey bacon to your breakfast?

Some ways to add protein:
eggs
jerky
tuna
salmon
beef
beans

How about adding some veggies to each meal?

Great job on the loss and keep it up!

Matt

Working off percentages is sort of silly. You're better served working off of absolute values... especially of protein.

Why?

Well 30% of a 3000 calorie diet is much different than 30% of a 1500 calorie diet.

Here's my suggestion:

Ditch the sandwiches. That's mostly why your carbs are so much higher than your protein and fats - because you're eating 4 slices of bread a day. Also ditch the Fiber One bar and the cereal - they're pretty much empty calories. Same thing in practice.

Maybe keep the sandwich for lunch if you have to have a sandwich. For dinner have more protein and more veggies. For your snacks have things like string cheese, boiled eggs, peanut butter on an apple, etc.

On the days you lift weights, supplement with a protein powder mixed in skim milk or something like that.

Right now your diet is very imbalanced - lots of carbs, and practically no veg or fruit at all.

Greek yogurt! I think it tastes better than yogurt/ dessert yogurt annnd it has more protein less carbs Also, my boyfriend makes hard boiled eggs and replaces the yolk with cottage cheese. It sounds gross but it's really really good... I swear.

Thanks for the ideas!

protein is dumped in every fruits and vegetables. It is also good to go with peanut, cashew nut and almond etc.

Protein is dumped in every fruit? Can you elaborate?

I found it easiest to hone things the other way round.

Log your food on FitDay - Free Weight Loss and Diet Journal and try first of all seeing what happens when you shoot for at least say 1g of protein for every 2 pounds of weight. Ensure that you have at least 25g fibre too. Then when you get that working see how the percentages work out. Bump up the protein from there looking for as many extra grams as you think that you need

That way you know what else you need (e.g. how much more protein) and how many more calories you have to play with...

Here's something I apply in my everyday food regime: serve beans, bean soup or eggs with your lunch. Beans are especially rich in protein, as it can come up to 10g protein per 100g serving.

Milk, another protein source, is perfect for deserts after dinner. It not only helps you become sleepy, but can taste great when mixed with bananas in a blender.

Anyway, you can find a great list of protein foods over at About.com.

I'm a big fan of beans too. They are really good for your cholesterol levels too.