It seems that a lot of foods that are high in protein are also high in fat. I'm trying to split my daily caloric intake as follows: 50% carbs, 30% protein, and 20% fat. For today, my protein was under and my fat was over. It seems as if most natural, whole foods that are high in protein are also high in fat.

Any suggestions for a food item that will give me protein without a lot of fat?

Thanks!

Seafood
Beans
Dairy

Many kinds of non-fatty fish and seafood (note: fish fat is generally good for you)
Turkey or chicken breast without the skin
The leanest cuts of beef and pork (generally not served in restaurants)
Egg whites
Skim milk dairy products
Most beans / lentils / legumes (other than peanuts and soybeans)

Some green vegetables get a very high percentage of calories from protein. However, they are very low calorie, so you have to eat a lot of them (perhaps like our foraging ancestors) to get significant amounts of protein from them.

Sorry--I left out perhaps the most important part...I was thinking in terms of a snack-like food item; something you can carry around with you.

Hard bolied eggs. If you're scared of fat, just chuck the yolk at any passerby. It's a great conversation starter.

fat doesnt make you fat. as long as you are talking about good fats.

So let's say my daily target is 50% carbs, 30% protein, and 20% fat. If on some days I'm over on the fat, but I'm still within my target total calories for the day (say 2,300), then that's okay? (As long as it's the good fat...)

I had read somewhere that was a good place to start, and then you adjust them as necessary. I've only been seriously pursuing a healthier diet and fitness program since the end of February. My goals are to reduce body fat, have more energy, and be healthier. I don't know what my BF% is, nor do I have a goal in mind (other than to get rid of this spare tire around my middle).

My BMR (Harris-Benedict) is 1,912. I used an activity factor of 1.55, which makes my TDEE 2,964 calories. I went with a 20% daily calorie deficit, which gives me a target daily caloric intake of 2,372.

I've cut out all junk food (soda, cookies, ice cream, candy, sweetened sugar, cake, processed snack food, etc.), except on Fridays I have 20 oz. of Dr. Pepper and two cookies with my turkey sub at Subway (my cheat meal). I eat 4 or 5 meals a day, trying to divide those 2,372 calories evenly among them. I also walk twice a day (30 min. each), lift weights three times a week, and do cardio 4-5 times a week.

Do you suggest a change in my maco nutrient percentages?

Thanks in advance for any advice and suggestions.

exactly, i wouldnt stress over it too much. As long as you are below or at your maintenance, you will not gain weight.

That probably makes a lot less difference for general health than:

1. Get enough protein. The range of protein intake is typically given as 0.4 to 1.0 grams of protein per pound of body weight per day, with more active people being suggested to go to the higher end of the range. That usually is not too difficult, since active people eat more food. Those restricting calories may, however, have to take care to eat higher protein foods. Also, one should be careful to avoid the trap that some low carb dieters fall into, which is to believe that "protein" foods includes those which are mostly fat, like hot dogs, bacon, regular (high fat) ground beef, etc..

2. Choose good carbohydrates from vegetables, whole fruits, legumes, and whole grains, while avoiding and limiting bad carbohydrates from added sugars, sugary drinks, and refined grains. Also avoid fried carbohydrates if you are restricting calories, since carbohydrates absorb a lot of the frying oil, resulting in huge calories from the food.

3. Choose good fats from nuts and seeds (except coconuts), legumes, vegetables, and fish, while avoiding and limiting bad fats from hydrogenated oils, coconut and palm oils, red meat, and dairy products.

Macronutrient percentages (either overall, or timing in specific meals) may still be important for specific goals like competitive athletic performance, diabetes control, and other situations.

But getting back to the original question about higher protein foods that can be taken as snack foods, there are turkey, fish, and beef jerky, most varieties of which have little fat or carbohydrates (but read the label before buying).

Thanks for all the responses! Regarding coconut, I found a food item called Jennies Coconut Macaroon.

Total Fat: 16g
Saturated Fat: 16g
Cholesterol: 0 mg
Sodium: 20 mg
Total Carbohydrate: 47g
Dietary Fiber: 6g
Sugars: 34g
Protein: 2g

Ingredients: unsweetened sulfite free coconut, honey and egg whites, no synthetic color, no artificial flavor and no chemical preservatives. No salt added.

I love them because they satisfy my sweet tooth; it's like eating a candy bar. I've been eating one a day, about 30 minutes before lifting weights or doing cardio.

I'm having second thoughts now because of the the 16 grams of fat. I think this is one reason I'm ending up low on my proteins and high on my fats for the day.

What do you think about this food? Does it have a place in a healthy diet? (It took me a month before I realized, "Hey, I could eat just half of one! I'm usually not that slow.)

No offense, but that thing is crap. First of all, like you mentioned, all of the fat is coming from saturated fat, and while it isn't totally bad for you, you don't want so much coming from one source. But even worse than that IMO, is the 34 grams of sugar in it. Maybe thats why you are eating it before you workout? Regardless though, you should ditch them way to high in fat and sugars, way too low in protein.

Wow, that doesn't even have an upside too it. Def drop that thing..

And keep a can of tuna & a can opener with you, it's the easiest protein besides peanuts and beef jerky..

Well, I guess I was thinking that because there wasn't any refined white sugar in it, it was okay. I guess I still have a lot to learn. Thanks!

You should be able to answer your own question. That's the as same ask asking if reduced-fat Oreos are good for you.