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 itCal | 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
About Me
CT
Location
23.4
BMI
Mar 02, 2011
Member Since
Before & After
|