Journal de Tanya49, 19 juil. 16

The easiest is Whey protein. Added to many things like oats etc. makes it delicious. Another easy one is eggs. If you don't want to consume all the fats you can have scramble 3 whites with 1 yolk. Egg salad (again less of the yolk if you prefer). Quinoa (protein rich, very healthy) and chick peas (lovely in salad, especially roasted for some crunch). Depends if you avoiding or don't mind the carbs... I eat a lot of eggs to add to my protein.  

Tanya looking at your log today you are fine on the protein score. In terms of protein you don't need more than 1g of protein per every kg weight...so up to 70 gram for your size is fine. I agree with bren.c that eggs are a good source of protein and at least they are economical to. Don't fear the fat in an egg tho. Studies show that the saturated fat is not the demon that it was made out to be all these years. One large egg has less than 5 total grams of fat. About 3 grams of that amount come from healthy monounsaturated and polyunsaturated fats, or MUFAs and PUFAs. Monounsaturated and polyunsaturated fats help protect your heart by keeping your cholesterol levels within a normal range. New studies have also shown that cholesterol in eggs doesn’t affect the cholesterol in the blood, what we’re left with is one of the most nutritionally dense foods on the planet. The fats you need to watch out for are trans fats..... The manufactured form of trans fat, known as partially hydrogenated oil, is found in a variety of food products, including: Baked goods. Most cakes, cookies, pie crusts and crackers contain shortening, which is usually made from partially hydrogenated vegetable oil. Ready-made frosting is another source of trans fat. Snacks. Potato, corn and tortilla chips often contain trans fat. And while popcorn can be a healthy snack, many types of packaged or microwave popcorn use trans fat to help cook or flavor the popcorn. Fried food. Foods that require deep frying — french fries, doughnuts and fried chicken — can contain trans fat from the oil used in the cooking process. Refrigerator dough. Products such as canned biscuits and cinnamon rolls often contain trans fat, as do frozen pizza crusts. Creamer and margarine. Nondairy coffee creamer and stick margarines also may contain partially hydrogenated vegetable oils. Have a happy & healthy day buddy! 

Bren.Ec what is a good cheap (i know, 2 words to never use in the same sentence) option to go for? i DETEST chickpeas and quinoa, yuk!! i would also hate to throw away the delicious yolk :) thanks for the tips!  

LCFM, you think im having enough, it just looks so little on the graph? i think its also cause i had those guest protein chips! those things taste like card board!! yuk!! hmmmmmmmmmmm CAKE!! damn transfats! :) they are EVERYWHERE!!  

Which graph. I'm lost lol  

Snack on peanuts. They offer good amount of protein and fat. For whey protein, I use the Pro Nutrition Whey Fusion which gives me 32g protein, 3g carbs and 2g fat per serving. I mix 1/4 scoop in my oats too. Not all whey protein tastes nice so its up to you to choose which you enjoy. I'm using Pro Nutrition for a few years and it's a local brand so the price is lower than imported brands that offer the same or lesser protein. 

Eggs are the good fat, there's a lot of myths around cholesterol & eggs, blah blah blah... That's of course if you believe in low carb, high fat regime, which I do!! The best would be to read up on all the science behind all these statements & make up your own mind. Eat as many eggs & egg yolks as you like. Just like LCFF said!!! 

LCFF, the small one at the bottom where you add your foods. 

Ah ok. The pie chart. I see it. Your proteins are fine; just looks little in comparison due to the carbohydrate percentage. Oops lol. 

Tanya, the egg yokes bring up my calorie intake, and so I also take them out (but that's the only reason). But I freeze them for my domestic worker - she loves them! :-) And then Woolies sells egg whites only in a small bottle.