Protein Options and Shopping List

Lean Balanced Meal Options:

  • 2 Eggs + ½ cup of Oatmeal (~9 g of Protein)
  • 4-5 oz Chicken Breast/Tofu/ Turkey +½cupBrown Rice + 10 Asparagus Spears (~27 g Protein)
  • 4-5 oz Tilapia/Salmon + 3oz Yams/Sweet Potato + 1 cup of Broccoli (28.5 g of Protein)
  • 4-5 oz Tofu + ½ cup of Brown Rice + 1 cupEggplant (~20 g Protein)
  • 1 Hard Boiled Egg + 1 can of Tuna (~17 g Protein)
  • 4oz Tuna + 1 Sandwich Thin + 1 cup Baby Carrots + 1 tbsp Hummus (~36.6 g Protein)
  • 4oz Ground Turkey + 1 Low Carb Tortilla (< 15g carbs) + 1 tbsp Olive Oil + Hot Sauce (~33 g Protein)
  • 4-5oz Chicken Breast + 2 cups spinach + 1/3 cup Mushrooms + 1/3 cup Peas (~31.3 g Protein)
  • 4oz Salmon, 1 cup Zucchini & Squash +Side Salad w/ 1 tbsp Balsamic Vinaigrette (~36 g Protein)
  • 15 Shrimp + ½ Cooked Whole Wheat Pasta +1/3 cup Marinara Sauce + ½ Bell Pepper (~26.5 g Protein)
  • Salads in a bag (add chicken, light dressing, ON THE SIDE) (~ 16 g Protein)

Protein Based Foods:

The following is a list of foods that you can get at any grocery store:

Lean Meats:

  • Extra Lean Turkey Burger Patties (~35 g Protein)
  • Lean Beef (96%), Chicken, Fish, Turkey, Pork Tenderloin (3oz~25g Protein)
  • Rotisserie Chicken (~16 g Protein)
  • Grilled Chicken Strips (~21 g Protein)
  • Deli Sandwich Meat (2oz~9 g Protein)
  • Canned Chicken (2oz~13 g Protein)

Fish:

  • Wild Salmon Patties (~20 gProtein)
  • Canned Albacore (2oz~ 15 g Protein)
  • Ocean-caught fish (4oz~ 25-31 g Protein)
  • Shrimp, Crab, Lobster (4oz~22-24 g Protein)
  • Scallops (4oz~ 33-24 g of Protein)

Vegetables

  • Sweet Potatoes (~2 g of Protein)
  • Yams (~1.5 g of Protein)
  • Asparagus (~3 g of Protein)
  • Broccoli (~2.5 g of Protein)
  • Green Beans (~ 1 g of Protein)
  • Zucchini (~2 g of Protein)
  • Squash (1.4-4 g of Protein)
  • Bell Peppers (~2 g of Protein)
  • Cauliflower (2 g of Protein)
  • Peas (5 g of Protein)

Dairy/Miscellaneous

  • 2% cottage cheese (1/2c~ 14 g Protein)
  • Fage 0% Greek Yogurt (1c~ 20g Protein)
  • Eggs (~6 g Protein)
  • Soy Milk/Cow’s Milk (1c~7-9 g Protein)
  • Mozzarella Cheese (Nonfat), (1 1oz Stick~8 g Protein)
  • Yogurt (Nonfat, Plain), (1c~14 g Protein)
  • Dried/Frozen Edamame Beans (1/2c~ 2 g Protein)
  • Hummus (2tb~2 g Protein)

Beans. Lentils, and Whole Grains

  • Whole Wheat/Grain Breads: Sliced, English Muffins, Tortilla, Deli Flat Bread (100 Calorie) –Brown Rice (Frozen/pre-made)
  • Old Fashion Oatmeal (1/2c~ 5 g Protein)
  • Beans (black, Pinto, etc.), (1/2c~ 7 g Protein)
  • Lentils (1/2c ~ 9 g Protein)
  • Quinoa (1/2c~ 6 g Protein)
  • Tofu (1/4 block~ 7g Protein)

Nuts and Seeds

  • Organic/Natural Almond Butter (2tb~8g Protein)
  • Almonds (2 tbsp ~ 2 g Protein)
  • Walnuts (1/3 cup~ 4 g Protein)
  • Shelled Pistachios (1/4 cup~ 7 g Protein)
  • Pumpkin Seeds (1/4 cup ~ 10 g Protein)
  • Flax Seeds (1 tbsp~ 2 g Protein)
  • Chia (1 oz ~ 4 g Protein)

Lean Protein Snack Options:

  • ¼ cup of Almonds
  • ½ Edamame + 2 oz Chicken Breast Strips
  • 8 oz Plain Greek Yogurt mixed w/ 1 scoop of protein powder mix
  • 1 Rice Cake/Wasa Crackers + 1 tbsp Natural Peanut Butter
  • 1 String Cheese + 4 Turkey Meat Slices
  • 8 oz Low Fat Cottage Cheese w/ 5 pieces of fruit; or half
  • 1 can/pouch of Tuna + 1 Sandwich Thin