|
|
|
 |
 |
|
Protein plays a pivotal role in weight loss.
It helps you feel full, satisfied and energetic.
Combined with a sensible fitness program, a protein-rich food plan,
complete with healthy carbohydrates, can help you drop unwanted pounds.
| Foods |
| Food Item |
Portion |
Calories |
Protein (gm) |
|
|
 |
| Egg Whites | 7 whites | 115 | 25 |
| Nonfat Cottage Cheese | 1 C | 30 | 30 |
| Formula 1 + Nonfat Milk + Protein Powder | 2 scoops Formula 1 + 1 C Nonfat Milk + 2 tbsp Protein Powder | 220 | 29 |
| Soy Canadian Bacon | 4 slices | 80 | 21 (varies) |
| Soy Cereal | 1/2C | 140 | 25 (varies) |
| Formula 1 + Soy Milk + Protein Powder | 2 scoops Formula 1 + 1 C Soy Milk + 2 tbsp Protein Powder | 220 | 29 |
| Turkey Breast | 3 oz (cooked wt.) | 135 | 25 |
| Chicken Breast | 3 oz (cooked wt.) | 140 | 25 |
| Lean Red Meat | 3 oz (cooked wt.) | 145-160 | 25 |
| Ocean-Caught Fish | 4 oz (cooked wt.) | 130-170 | 25-31 |
| Shrimp, Crab, Lobster | 4 oz (cooked wt.) | 120 | 22–24 |
| Tuna | 4 oz, water pack | 145 | 27 |
| Scallops | 4 oz (cooked wt.) | 135 | 25 |
| Soy Hot Dog | 2 links | 110 | 22 (varies) |
| Soy Ground Round | 3/4 C | 120 | 24 |
| Soy Burgers | 2 patties | 160 | 26 |
| Tofu, firm | 1/2 C | 180 | 20 (varies) |
|
|
 |
|
|
 |
| Cooked Beans | 1/2 C cooked | 115-140 | 7 |
| Brown Rice | 1/2 C, cooked | 110 | 3 |
| Lentils | 1/2 C, cooked | 115 | 9 |
| Whole-Grain Pasta | 1/2 C, cooked | 85 | 3 |
| Shredded Wheat, bite size | 1 C | 110 | 5 |
| High-Fiber Bran Cereal | 1/2 C | 90-120 | 4 |
| Oatmeal | 1 C, cooked | 130 | 6 |
| Bread, Whole Grain | 1 slice | 100 | 5 |
| Bread, Sprouted Wheat | 1 slice | 80 | 4 |
| Bread, Sprouted Multigrain | 1 slice | 60 | 3 |
| Cheese, reduced fat | 1 oz | 50-80 | 2-5 |
|
|
 |
| Cheese, Parmesan | 3 tbsp | 80 | 5 |
| Nuts | 1/2 oz | 80-100 | 6-11 |
| Olive Oil | 1 tbsp | 40 | 4 |
| Olives | 10 large | 50 | 7 |
| Pine Nuts, sesame seeds | 1 tbsp (40 nuts) | 50 | 4-7 |
|
Note: 1 tbsp = 15 ml
1/2 cup = 125 ml
3/4 cup = 175 ml
1 cup = 250 ml
1,1/2 cup = 375 ml |
|
View Shopping Cart / Checkout 
