LesleeInGlastonbury

Handy List to get Your Protein in!

Mar 31, 2011

 I've had a few questions directed to me on what to eat to get in all protein.  So I found a cheat sheet I created a long time ago and I still stick to it
  Cal Protein Fat Carb Total Sugar  Comments
Breakfast Options            
Greek Yogurt (Plain or Vanilla) 120 16 0 13 13 Not a good choice unless you have really good restriction; will go right through
Slow Cooked Oatmeal 1/4 c w/ 1/2 Scoop Isolyze flavored protein powder (by Species), 1 Tbsp Almond butter, flavor extract 220 18.5 8.5 17.5 2.5 Not a good choice if your really tight; This is my favorite; keeps me full and gives me my carbs for the day
1/2 c egg whites w/1 slice low fat swiss cheese melted 130 20 4.5 3 3 Good choice for everyone! I even have this for dinner!
1/2 c FF Cottage Cheese 80 14 0 6 5 Some people have problems with large curd
"Pure Protein" Peanut Butter/Choc Bar 190 20 6 17 2 This should be reserved for "on the go".  A good staple to keep in your car to avoid fast food drive thru's!
             
Lunch Options            
Cottage Cheese Salad (1/2 c FF Cottage cheese, 2 cherry tomatoes, 3 slices cucumber (diced), chopped onion to taste, 3 oz diced ham, 1 TBSP Lite Mayo) 271 33.2 11 8.4 5 Rule of thumb for carbs - they are good if they are high in fiber and whole grains and have < 5gr sugar! But get your protein first!
1/2 c Low Fat "Old El Paso" Refried Beans; 1/4 c low fat cheddar cheese, 1 tbsp fat free sour cream 161 14 2 16 0 Pair this with a higher protein breakfast or dinner or you won't get enuf protein for the day
Tuna Salad, 1 Can White Tuna (1/2 c) in water, 1 tbsp Lite Mayo, chopped onion, 1-2 chopped cherry tomatoes 165 26 7 1 1 Excellent choice! Low Cal and high protein and just enough fat to keep you satisfied. Don't go with the Fat Free mayo all the time; the fat says "im full".
Chicken Salad (use 4 oz white breast meat) add ingredients from Tuna Salad plus a few cooked spinach leaves and process in food processor 185 30 7 1 1 Excellent choice! Low Cal and high protein and just enough fat to keep you satisfied. Don't go with the Fat Free mayo all the time; the fat says "im full".
Bean Salad (1/4 c each black beans, red beans, white beans and yellow corn add cilantro & scallions to taste) mix with 1 tbs olive oil and tbs balsamic vinegar 296 11 14.5 43 0 This is an OK choice, has lots of Fiber, no sugars; Great if you plan on working out later in the day (the carbs fill your muscles with energy) make sure your other meals are very high in protein
1 hard boiled egg, 2 tbs hummus, 9 whole grain crackers (All Bran) 185 8 11 15 3 Not a great protein choice, but good again for a pre-work out meal; get your protein from Breakfast & Dinner
             
Dinner Options            
4 oz Salmon Filet (I like mine poached in foil with fresh herbs and a 1 tbs olive oil) 233 25 14 0 0 These are basics;  IF I have any carbs with dinner it will be sauteed spinach in a tiny bit of olive oil and garlic or romain lettuce with balsamic vinegar
3 oz Flank Steak (marinated in balsamic vinegar, olive oil and herbs) 192 22 11 0 2 Comments

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