Protein ideas

Protein ideas

Snacks should be less than 150 calories

Ideally your snacks will have fibre and at least 10 grams of protein in them

I used to be a snacking addict – I snacked out of habit. So before decide to have a snack – have a drink of water. Then ask yourself are you really hungry or are you in a habit of eating right now? If you really are hungry then eat.

Remember you need Protein every 3 hours

  • Cottage cheese, low-fat/no added sugar
  • Egg, hard boiled and piece of fruit
  • 2 hard boiled or scrambled eggs
  • Herbalife® Protein Bar
  • Greek yoghurt – low fat, no added sugar – add some berries for flavour
  • 1/2 cup low-fat cottage cheese with ½ cup blueberries
  • 1/2 cup cottage cheese with 1/2 cup of your favourite fruit.
  • 3 hard-boiled egg whites mashed with Dijon mustard and a sliced tomato
  • 15 baby carrots with hummus
  • Best fruits: 1 cup strawberries, blueberries, raspberries, blackberries or cherries
  • Raw vegies – broccoli, cauliflower with homemade dressing (balsamic vinaigrette and olive oil) with hummus
  • Rye Mountain Bread – filled with salad – cucumber, sliced egg, tomato, hummus, chicken or turkey breast
  • Cook extra turkey or chicken breast at dinner time and have the left over for a quick and easy snack the next day.
  • Cottage cheese with vegemite mixed in and/or couple of slices of avocado, chicken or turkey breast, slice of tomato
  • Small handful of Brazil nuts, Almonds, Pistachio’s, Sunflower Seeds, Pepitas (Pumpkin seeds) – unsalted
  • Homemade muesli/protein bars
  • Beef or Turkey Jerky (drink plenty of water with it)
  • Celery sticks with nut butter (almond, peanut or cashew). Top with Almonds or sultanas.
  • Tofu Sticks with tomato or teriyaki dipping sauce
  • Edamame Poppers (are young soybeans): The only thing more fun than how much protein you can get from a serving of edamame is getting to eat these little beans out of their bright green pods! One cupof the pods offers about 17 grams of protein. Buy them fresh and steam for about 6 minutes, or use the pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes) before chowing down.
  • 1 cup air popped popcorn (no salt or butter)
  • Small 95 gram tin of tuna (Flavoured ones are fine)
  • 1 Gallette – 1 ½ tablespoons Oat Bran, 1 ½ tablespoons Cottage Cheese, 1 scoop of Personalised Protein Powder, 1 egg, dash of mixed herbs, 1 ½ tablespoons grated mozzarella cheese . Cook like a pikelet.
  • Meatballs – 600 grams of lean beef, chicken or turkey mince, 1 onion finely chopped, 1 egg, 1 tablespoon of beef or chicken stock powder, ½ tsp chilli flakes (optional), 1 tsp mixed herbs, ½ cups oat bran. Makes 36 meatballs. Cook in oven for approx. 20 mins at 180 degrees. Freeze in packs of 5 and re-heat when ready to eat.

Items high in Protein

Chicken

  • Chicken breast, 100 grams. – 30 grams protein
  • Chicken thigh – 10 grams (for average size)
  • Drumstick – 11 grams
  • Wing – 6 grams
  • Chicken meat, cooked, 114 grams. – 35 grams

Fish

  • Most fish fillets or steaks are about 22 grams of protein for 100 grams of cooked fish
  • Tuna, 170 grams. can 40 grams of protein

Pork

  • Pork chop, average – 22 grams protein
  • Pork loin or tenderloin, 114 grams. – 29 grams
  • Ham, 100 grams serving – 19 grams
  • Ground pork, 28 grams raw – 5 grams; 85 grams cooked – 22 grams
  • Bacon, 1 slice – 3 grams
  • Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

  • Egg, large – 6 grams protein
  • Milk, 1 cup – 8 grams
  • Cottage cheese, ½ cup – 15 grams
  • Yoghurt, 1 cup – usually 8-12 grams, check label
  • Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz.
  • Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz.
  • Hard cheeses (Parmesan) – 10 grams per oz.

Beans (including soy)

  • Tofu, 1/2 cup 20 grams protein
  • Tofu 28 grams 2.3 grams
  • Soy milk, 1 cup – 6 -10 grams