need to up protein more with out added calories...help

Thanks! I'm definitely glad I order the whey protein isolate/concentrate. I did see a few w/egg white but the whey ones seemed to have more protein.

I'm always learning something on this site!

I find that I get the most "protein bang" for my "calorie buck" with chicken breast, tuna, or shrimp. I am particularly fond of tuna sashimi, if you like raw fish, because it is very tender and digestible. I often have about 3 ounces for breakfast, with a little wasabi and soy.

(With chicken I often need a little mayo or yogurt to make it softer, and this adds calories!) I do find that making sure not to overcook my fish or chicken or whatever helps a lot, You can also make a chopped fresh salsa with a little onion, pepper, vinegar, spices, whatever you like, and this can be mixed with shredded meat or fish for very few calories.

I also check the labels on my protein powders pretty closely - looking for 30 grams or so per serving for very low carbs and minimal calories.

Watch out for those protein shots - they consist mainly of collagen, which is not very bio-available (They have an incomplete amino-acid profile - think gelatin) - so they are expensive for the actual nutritional value. Plus they taste really, really nasty (IMHO).

 Field peas and snaps
Black eyed peas
Pinto beans
Athenos greek yogurt is 100 calories in some varieties
EAS carb advantage protein shakes 170
Muscle Milk I use as a meal replacement  225
Baked salmon is excellent for protein and fish oil