A low-fat, high-protein diet is appropriate for individuals striving to build lean muscle mass. The diet is rich in high-quality, lean protein foods but foods that offer significant amounts of fat are limited. A high protein diet should still offer enough high-fiber carbohydrate-rich foods for optimum energy.
Identification
A low-fat, high protein diet derives more total calories from lean protein foods. For example, the Acceptable Macronutrient Distribution Range (AMDR) for carbohydrate for healthy adults is 45 to 65 percent of total calories, 10 to 35 percent protein and 20 to 35 percent fat. A low-fat, high protein diet may offer 45 percent of total calories from carbohydrate, 35 percent from protein, and 20 percent from fat. On a 2,000-calorie diet, this translates into approximately 225 grams of carbohydrate, 175 grams of protein, and about 45 grams of fat.
High-Protein Foods Encouraged
On this diet, foods that should be eaten most often include those that provide the most protein and the least amount of fat such as skinless poultry and fish. For example, about 3.5 oz of roasted light meat poultry, roasted, offers 30 grams of protein. Less fatty fish, such as cod, king mackerel, and light canned tuna provide 19 to 22 grams of protein per 3.5 oz serving. Egg whites, soy foods, skim-milk dairy products, and low-fat cheeses are also appropriate protein foods for this diet.
Sample Breakfast
A sample breakfast may include a 3 egg white omelet with 1/2 cup of raw spinach and mushroom pieces (that have been sautéed in 1 tsp. of olive oil); and 1 oz. of low-fat cheddar cheese. Serve with 2 slices of low calorie whole wheat bread (50 calories and 4 grams of protein per slice); 6 oz. of nonfat Greek yogurt (higher in protein than other varieties); and 6 fl. oz. of orange juice. This breakfast provides approximately 415 calories, 40 grams of protein, and 10 grams of fat.
Sample Lunch
The following sample lunch menu provides about 460 calories, 30 grams of protein, and just shy of 8 grams of fat. It is rich in dietary fiber, as well as many vitamins and minerals, such as iron, calcium, and vitamin A. Pair 1 cup of turkey chili with beans (such as Hormel) with 1.5 cups of a mixed green salad topped with a homemade dressing made with 1 tbsp. of balsamic vinegar, 1 tsp. of olive oil, and the herbs and spices of your choice. Finish your lunch with a healthy dessert of 1 medium-sized gala apple and 8 fl. oz. of vitamin A and D fortified skim milk.
Sample Dinner
The following sample dinner menu offers approximately 530 calories, 47 grams of protein, and about 12 grams of fat. Brush a 6 oz. Atlantic cod fillet with 1 tsp. of olive oil and bake; top with lemon wedges. Serve with 1 medium baked sweet potato topped with 1 tbsp. of soft tub margarine, 3/4 cup of cut green beans (from frozen, microwaved), 12 oz. of unsweetened iced tea and, for dessert, a low-fat ice cream novelty, such as a Skinny Cow ice cream sandwich.
Snacks
This sample menu allows room for two hearty, energizing snacks. For one snack, select a protein bar, such as a Detour bar. Enjoy a peanut flavored bar with a 4 oz. serving of 100 percent pomegranate juice, such as Pom Wonderful, for a snack that provides a total of 390 calories, 30 grams of protein, and 9 grams of fat. For your second snack, mix 2 scoops of vanilla-flavored soy protein shake mix (any brand) with 12 oz. of skim milk for a snack that provides roughly 260 calories, 30 grams of protein and 5 grams of fat. This sample menu offers a total of 2,045 calories, 177 grams of protein, 44 grams of fat and approximately 235 grams of carbohydrates.
References
- NAP.edu: Dietary Reference Index Tables for Americans
- Nutrition for Foodservice and Culinary Professionals, 6th ed.; Karen Drummond and Lisa Brefere; 2007.
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