Oatmeal Regular oatmeal does not have enough protein by itself Use Quaker Wt. Control Oatmeal or Kashi Oatmeal made with milk
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1 Breakfast Eggs (egg beaters or egg whites have all the protein and no fat) Make omelet with your veggies of choice Have with low fat breakfast meat like turkey bacon/sausage, ham or Canadian bacon. Morningstar makes soy breakfast sausage as well. Make you own McMuffin with ½ of a high fiber English muffin, on egg, and fat free Kraft cheese slice Yogurt Yogurt alone does not have enough protein for a meal unless you use Greek yogurt (ex. Fage) To get more protein mix yogurt with high protein/fiber cereal like Kashi Go Lean/Crunch Oatmeal Regular oatmeal does not have enough protein by itself Use Quaker Wt. Control Oatmeal or Kashi Oatmeal made with milk Cereal High protein only like Kashi, Special K high protein, Target Brand protein cereal (15 gms). Cottage Cheese Mix in some fruit, yogurt, or sugar free jelly/jam to give more flavor Protein Bars or Shakes These are often used by those who are not big breakfast eaters or have little time in the morning. The Egg Mug Classic (95 calories, 2g fat, 3g carbs, 0g fiber, 2g sugars, 14.5g protein) Ingredients: 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original) One wedge The Laughing Cow Light Original Swiss cheese, cut into piece Directions: Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another seconds, until scramble is just set. Stir and enjoy!
2 Lunch Deli meat (ham, turkey, chicken) Wrap a couple slices around a string cheese Put on a salad with low fat dressing ½ sandwich with high fiber, low cal bread or wrap (100 cal deli thins, flat outs, aunt millie s 35 cal whole grain bread) Canned Chicken or Tuna fish mixed with low fat mayo Chili Make a big batch and put in individual containers in the freezer to grab Wendy s chili is low fat and high protein Use lean ground beef, ground turkey, or chicken Soups Many store bought soups have little protein evaluate the label to make sure you are getting at least 15 gms of protein Add more meat and beans to homemade soups to ensure good protein Salads Top with protein such as hard boiled eggs, low fat cheese, beans, or left over meat. Use low fat salad dressings Frozen Entrée Lean Cuisine, Smart Ones, Healthy Choice are healthier choices Cheese Cottage cheese, string cheese, or any low fat cheeses are usually added to lunch or have in addition to a yogurt or other protein source. Easy Chicken Chili (1 cup = approx. 200 kcal, 20 gm protein, 2 gms fat) Ingredients: 1 ½ pounds of cooked chicken breast or meat from a rotisserie chicken 2 cups of chicken stock 1 large can of Great Northern Beans with added liquid 1 cup of salsa 1 ½ TBSP Cumin 1tsp pepper Mix all together ingredients in a pot, bring to a boil then simmer for 20 minutes. Can add low fat cheese on top when serving.
3 Dinners Meat lean cuts of pork and beef, chicken breast, ground turkey, are all good foundations for you dinner Turkey burgers, meatloaf, meatballs, roast, tacos, sloppy joes, fajitas, stir fry Fish/Seafood Any fish is excellent source protein just make sure it is broiled or grilled and not fried Shrimp, scallops, crabmeat - sauté, grill, or broil Soy Products Veggie burgers, meat crumbles (use as you would ground meat in recipes), veggie chicken patties all usually found in the freezer section. Beans Fat free refried beans with cheese, black beans, pinto beans, etc make a great side or main dish Eggs Doesn t have to be for breakfast only make an omelet, scramble, or egg salad for dinner too. Chicken Stir Fry ( ½ recipe = 234kcal, 2.6 gms fat, 35 gms protein) 1/2 lb boneless skinless chicken breast, cut into strips 12 ounces fresh broccoli florets 3 ounces baby carrots, julienne cut 3/4 cup chicken broth 3/4-1 cup water 4 tablespoons reduced sodium soy sauce 1 teaspoon fresh minced ginger 1 teaspoon minced garlic 2 teaspoons cornstarch 2 tablespoons water nonstick cooking spray rice, for serving 1. In a small bowl, combine soy sauce, ginger, and garlic. Set aside for later. 2. Spray a skillet with non-stick cooking spray. Add chicken and stir-fry until no longer pink. Remove and keep warm. 3. Add 1 cup water and vegetables to skillet. Cover and steam over medium heat until crisp/tender, stirring occasionally. Remove and keep warm, draining any extra water. 4. Add chicken broth to pan, bringing to a boil. 5. Reduce heat; add vegetables, chicken, and soy sauce mixture. Stir fry for about 5 minutes at a simmer, until heated through. 6. Combine cornstarch and 2T of water, and stir into skillet. Bring to a boil. Cook for a few minutes, until thickened. Can serve over rice.
4 Snacks Beef/Turkey/Venison Jerky String Cheese South Beach Bars (10 gms protein) or Protidiet Bars (from office) Yogurt Cottage Cheese Soy Crisps Soy Nuts *It is important to not get too much in a rut eating the same meals sometimes that will lead you to look for snacks in between. Check out new recipes we have a bariatric cookbook for sale in the office, otherwise a lot of South Beach recipes or search high protein, high fiber, low fat recipes on the internet to get ideas. Created by Shannon Jansma, RD, PA-C 2009
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