Thursday, March 28, 2013

Not just chicken

Part of my job right now is to work with several people on weight loss.  It helped me lose those last several pounds and I love talking to people about health and fitness.  One of the questions I've gotten several times this week is "what else can I eat besides chicken?"  Chicken is a great option for protein a 3.5 serving (1 split chicken breast) is 30 grams.

But......I really don't love cooking chicken and I get bored too fast when it's what I eat for dinner every night.  I will eat it when someone else is cooking but I don't eat it too much.  Here are some of my go-to protein options.  

Protein Powder: 1 scoop 20 g
Cottage cheese: 1/2 cup 15 g
Greek Yogurt: 1 cup 24 g
1 egg: 6 g 
Cheddar cheese 1 oz slice: 8 g
Deli ham 1 oz: 7 g
Skim Milk: 8 oz:  8 g
Peanut Butter 2 T:  8 g
Nuts: 1/4 c: 8 g
Black beans: 1/2 c 7 g

So as I try to eat 30 g of protein per meal here are some of the meals I've been eating.

Chocolate/pb shake: 45 g protein
12 oz milk
1 1/2 scoops chocolate protein powder
1 T peanut butter

or when I do have time to make my own I use this one
Meat/cheese roll-ups: 30 g protein
3 oz of deli meat
1 slice of colby jack cheese
1 apple

(I don't actually roll mine up...I just chop them and snack on them with my apple)

Taco Salad: 40 g protein
4 oz lean ground beef
1/2 c black beans
2 T cheddar cheese
Romaine lettuce
Sour Cream

Chef Salad: 50 g protein
Romaine Lettuce
1 c. cottage cheese
1 slice colby jack cheese
3 slices deli meat (ham & turkey) 

Greek Yogurt w/fruit and almonds: 32 g protein

1 comment:

  1. I like this! Particularly the spider man plate! ;) Soon you will add the tuna and crackers because you will be loving it! ;)