HI Klj12;
I Would love to have your recipe for lentils; never tried split pea soup but high protein low fat is worth a try.
Thanks

There's no need to add protein supplements
 

Save your money.

The majority of Americans get more protein than they need already. Getting it from quality sources is a good dietary goal to pursue, but think about all the herbivores in the animal world. Their bodies build muscle without protein shakes. Your body can, too.

Lift heavy, increase the weight progressively and get plenty of rest. Keep your cardio to 30 minute sessions. I'll bet you see muscular results without changing your diet much.

I sympathize with your problem of needing protein w/o additional fat. I'm on a 33% carb, 20% fat, 47% protein diet imposed by my internest. Most of my good suggestions have already been mentioned: fat free cottage cheese, light poultry baked or broiled w/o skin, fish, egg whites, fat free skim milk, protein shakes.

I have found American Whey protein shake mix to be the most palatable to me. I have protein shakes 2-3 times a day and still enjoy them. The downside is that you are getting lots of protein and amino acids but none of the necessary vitamins and minerals. I would not recommend 2-3 shakes a day for a normal person. My daughter and her DH work out regularly and have a protein shake after they work out. I have also read that potassium is good for helping build muscles so you might consider adding banana (high in carbs but good for potassium) or kiwi.

I am looking for any kind of a low fat, low carb protein drink that can be heated to make a hot broth or hot chocolate substitute. I have been searching for this for 2 years w/o success so I doubt it exists, but I am hoping somebody on here has some ideas.

I've also found a Greek Yogurt, Fage, that is very low in carbs, fat free and high in protein which makes an acceptable substitute for sour cream or even regular yogurt.

I would appreciate your recipe for lentiles. Thank you.

For my "Lentil Soup" or Split pea soup (same basic recipe) I use a one pound bag of lentils or split green peas.

1lb lentils/peas
1 medium onion
4-5 slices bacon
10-12 baby carrots
mushrooms
fresh garlic
basil
oregano
mustard seed
honey
red pepper flakes

I dice up a medium onion and start sauteing it in a large pot with a little olive oil on medium high, add basil and oregano. I slice about 4-5 slices of bacon into about 1/2 inch pieces and add it to the cooking onion. Then I thinly slice either one large carrot or 10-12 baby carrots and add it to the mix. I dice 2 or 3 cloves of garlic (whatever you prefer) and add. Once bacon and onion look almost done I add slices of mushrooms (again how much ever you prefer). Once these look tender you can add your lentils/peas (be sure to rinse them first) to the pot and add 6 cups of water at first. Now, add some mustard seed if you have them (not super important). Bring this to a strong boil and add more of whatever seasonings you want to taste- I use red pepper flakes because we like things a little spicy. I add a large "squirt" of honey at this point and put the lid on the pot but leave it a little tilted and turn down to medium heat just as long as it is still boiling. Stir occasionally. I usually add more seasoning (esp salt and pepper) and honey throughout cooking to taste- again this is up to you and your preference. As this thickens up you will add more water to make it the consistency you want- I usually end up putting 7-8 total cups of water (the more water you add the more of a soup it will be, the less water the more of a thick stew like consistency). As it gets thick be sure to stir well because it can stick on the bottom. This whole process usually takes about 1 hour or a little more.

My fiance likes to put chow chow on his lentils, but I just like to use salt and pepper.

If anyone tries this let me know how you like it- I have never shared this with anyone and I came up with it myself so I would love some feedback from others on how you like it!!

**Caution- lentils are very high in FIBER so be prepared for things to "move" the next day, but not in a bad way or anything!

I buy ground turkey breast and use it in spagetti sauce and for taco salads. I'm trying to watch my fat intake, keeping it to 10-14 grams of fat per meal and this is a great option. I also keep some of the egg beaters around for quick breakfasts. I've used greek yogurt but have only found one non-fat brand. What are some of the kinds you all have used?

The Greek Yogurt...
 

...We have Chobani and Oikos here. Both come in three or four flavors. All I have tried so far are very good.

I second the whey protein shakes. I have one every morning for breakfast... 2 scoops of whey and 2 cups of skim milk, blend for 30 seconds. I bought some from GNC at first, and it tasted awful. Found a canister of it at Wal-Mart, it was half the price and tasted much better. (I use Body Fortress chocolate peanut butter flavor).

Other proteins
 

I use whey protein powers but I add it to lets say my whole wheat waffles ( I use chocolate) no need for syrup or jelly I love them.

I have also have tried beans (which I hate) but so far black beans have no flavor. The rule anything from the ground, earth , trees, in its natural state. Also check out the local health food stores you might find something you like.

Best non-fat yogurt I have found is Stoneyfield. I even like their plain - I add my own fruit. Pineapple often, last night I bought strawberries and cut up a few in the bowl. Also mash up a banana and crumble up a couple of walnut halves. Really satisfies the sweet tooth for me.