Snacks
Jerky: a high protein snack that comes in various flavors (meat that has fat trimmed)
Trail Mix: a combo of nuts and dried fruit
Turkey Roll Ups: sliced deli meat with low-fat cheese & vegetables rolled up into one.
Greek Yogurt Parfait: add nuts and berries
Greek Yogurt and veggies
Hard-Boiled Eggs
Low-Fat Cheese
Nuts
Tuna Salad
Celery Sticks/Apples with Peanut Butter
Hummus or Roasted Chickpeas with Veggies
Cottage Cheese (add nuts or fruit or eat plain)
Protein Shakes with Skim Milk
Protein Bars
Breakfast
Greek Yogurt (Vanilla): Greek yogurt is like a concentrated version of regular yogurt, with more protein packed into each spoonful.
1 large egg: Beat your egg and mix in black beans, avocado, lime, and pico de gallo, or enjoy it plain, as you prefer.
English Muffins (Whole-Grain)
Eggs & Cheese: add to any approved foods on the list for added protein.
Cottage Cheese
Breakfast Tacos/Burrito: add eggs, beans, chorizo, cheese and avocado.
Whole Grain English Muffin Egg Sandwich: add eggs, cheese, chicken sausage or turkey bacon (these are lower in fat and salt content)
Breakfast Casserole: (low fat, low sodium) sausage, onion, bell peppers, milk, eggs, and cheese.
Egg Bites: add spinach (leafy greens), tomato, cheese, turkey bacon(low fat, low sodium), eggs, and milk.
Protein Cups: add peanut butter, chocolate chips, oatmeal, protein powder (optional)
Lunch
Egg Salad with toast/crackers
Tuna Salad with toast/crackers
Chicken Salad with toast/crackers
Quesadilla: use lower-carb tortillas, add high-protein meat, beans, and cheese.
Taco: use lower carb tortillas, add high-protein meat, beans, and cheese.
Burrito: use lower carb tortillas, add high-protein meat, beans, and cheese.
Chicken Fried Rice: add egg for extra protein, 1 serving size of rice
Chili: add chicken/meat, and beans
Rice Bowl: add veggies, eggs, meat/chicken, garbanzo beans
Meat
Non starchy veggies
