40-30-30
 

I know that in my diet 40% of the calories should be coming from carbs, 30 from protien, and 40 from fat but I am having a problem keeping it up. I am a vegetarian and only 11% of my calories are coming from protein. The other two are pretty much even. I eat two egg whites every morning but i am having a hard time coming up with other things. Any tips?

I also do 40-30-30 and I am not a vegetarian but the things I use alot of are protein shakes and lowfat cottage cheese. The protein shakes usually have around 20 grams of protein and the cottage cheese is 14 grams for only half a cup. Some vegetables have protein such as broccoli and, of course, whole grain breads. Nuts also have some protein and soy nuts have quite a bit per portion. I hope this helps a little. Good luck, this ratio has worked really well for me and I hope it does for you as well.

In the dairy products family, you could try:

Cheese, light or fat free = 2 oz
Yogurt, low fat and sugar free = 8 oz
Egg whites = 4
Eggbeaters = ½ cup
Cottage cheese, low-fat = ½ cup

And in the soy family:

Soy chicken patty = 1
Soy burger = 1
Soy hot dog = 1
Soy cheese = 2 oz
Soy milk = 8 oz
Soy nuts = 1/3 – ½ cup
Tofu = 4 oz

The amounts listed are a serving size.

Maybe those will give you some ideas? :)

Thanks alot guys!