1. Eggs
– 6 grams protein/70 calories
2. Greek Yogurt – 15-20 grams protein.
3. Nuts
– any type will do. Watch because they are calorie dense.
4. Turkey
– 3 ounces = 25 grams protein/140
calories. Deli meats are high in sodium.
5. Cottage Cheese – ½ cup/14 grams protein/81 calories.
6. Protein Shakes – 20-25 grams protein/@300 calories. Vegans – pea or brown rice
protein. Avoid store bought protein shakes due to sugar load.
7. Lentils – 1 cup/22 grams protein/@300 calorie/less than 1 gram fat.
8. Tofu or Tempeh – low calorie/high protein. Absorbs flavors but it is soy.
9. Pumpkin Seeds – 8 grams protein/1 ounce. Calorie dense, so watch portion size.
10. Nut Butters – 7 grams protein/2
Tablespoons
