Ten High-Protein Foods-Ten Tasty Solutions For High Protein Diets
1.1% Cottage Cheese: Berry High protein Frozen Whip (EASY)
(1) Combine cup cottage cheese, cup frozen raspberries, and 1-2 packets of artificial sweetener in a mini food processor
(2) Process until completely smooth, 2-4 minutes, eat immediately.
nutrition: 125 Calories, 19 g protein (72% of calories), 10 g carb, 5 g fiber 1 g fat
2.Frozen Chicken Breast Tenders: Make-Believe Wings Dipped in Blue (EASY)
(1) Cook 10 tenders in the oven at 350 for about 20 minutes until done
(2) Combine in mini food processor, cup cottage cheese, cup of fat-free sour cream and 2 Tbsp of hot sauce (or to taste)
(3) Cut up cooked chicken and combine with hot sauce mixture
nutrition (1/4 of recipe): 146 Calories, 26 g protein (75% of calories), 3 g carb, 0 g fiber 2.5 g fat
3. Chocolate or Vanilla Whey protein: Post work-out Dessert (EASY)
(1) Combine in mini food processor, 1 scoop (1 oz) chocolate whey protein, banana (frozen, cut into chunks), cup frozen pinapple, 1 tsp BCAA, 1 tsp creatine
(2) Process until completely smooth, consistency of cool whip
nutrition: 204 Calories, 25 g protein (49% of calories), 24 g carb, 2 g fiber 2 g fat
4.Canned Tuna: High protein, low Fat Tuna Salad (EASY)
(1) Combine one can tuna, cup fat-free sour cream, and 4 wedges babybel light garlic and herb cheese
(2) Optional: Also add 1 chopped celery stalk and 2 Tbsp chopped onions
nutrition: 381 Calories, 55 g protein (61% of calories), 14 g carb, 0 g fiber 9 g fat
5.Egg Substitute (Like Egg Beaters): low- Fat Roasted Vegetable Frittata
(1) Roast 3 cups chopped fresh veggies: onions, mushrooms, pepper, zucchini are all good.
(2) Spray cookie sheet with spray oil, place veggies in a single layer, salt, pepper, and sprinkle with balsamic vinegar and place in oven at 350 F for 30-35 minutes
(3) Combine one container of egg substitute (2 cups), roasted veggies, 2 Tbsp fresh chopped basil (or 1 Tbsp dried), and cup shredded 75% fat-free cheddar cheese
(4) Pour into small cake pan (sprayed with oil), cover with foil and bake at 350 F for about 30 minutes or until set in the middle.
nutrition (1/4 recipe): 126 Calories, 17 g protein (72% of calories), 8 g carb, 1 g fiber 2.6 g fat
6.Egg Whites (Fresh): Strangely Wonderful Egg White Foam Breakfast
(1) Microwave 1 cup frozen strawberries until hot, stir and add tsp of ground cinnamon and 2 packets artificial sweetener
(2) Combine in very clean glass bowl, 3 egg whites, 1/8 tsp cream of tartar; beat white into foam with hand mixer until stiff peaks form
(3) gently scoop into large frying pan, pre-warmed on medium heat and sprayed with oil, cover with lid (egg whites should not fill more than half the frying pan)
- Flip once bottom is set, about 1.5-2 minutes (this takes practice)
- Pour strawberry mixture over egg white and enjoy immediately
nutrition: 95 Calories, 11 g protein (55% of calories), 12 g carb, 3 g fiber 1 g fat
7.Defatted Soy Granules: protein-Packed Pancake
(1) Soak cup of soy granules in cup of egg whites or egg substitutes for 5 minutes
(2) Add 2 Tbsp of pancake mix, 1/8 teaspoon of baking powder, and 2 tsp fresh lemon juice
(3) Cook like pancakes
(4) top with mixture from # 6, if desired
*If soy granules are new for you, start slowly; they have LOTS of fiber!* Example of soy granules: http://www.vitacost.com/FearnSoyaGranules
nutrition: 264 Calories, 34 g protein (59% of calories), 28 g carb, 9 g fiber 2 g fat
8.Fat-Free Ricotta: Chocolate Freak (EASY)
(1) Combine in mini food processor cup fat-free ricotta, tsp vanilla extract, 1 Tbsp regular cocoa, and 2 packets artificial sweetener
(2) Process until smooth and enjoy immediately
nutrition: 144 Calories, 20 g protein (54% of calories), 13 g carb, 3 g fiber 3 g fat
9.97% Lean Ground Beef: Pseudo Chili (EASY)
(1) Combine in large soup pot: 1 lb beef, 1 can (14 oz) fire-roasted tomatoes, 1 large jar (24 oz or thereabouts) salsa, 1 can of black beans (well-rinsed), 1 can kidney beans (well-rinsed), red pepper flakes and hot sauce to taste
(2) Cook on medium heat for 1 hour and enjoy
nutrition (1/4 recipe): 394 Calories, 40 g protein (48% of calories), 52.5 g carb, 16 g fiber 4 g fat
10.Partially Defatted Peanut Flour: Peanut Sesame Salad Dressing (EASY)
(1) Combine: 1 Tbsp partially defatted peanut flour, cup low-calorie sesame ginger dressing and 1 tsp sesame seeds
(2) Pour over high-protein salad
Other uses and explanation of Partially Defatted Peanut Flour:
http://www.jeanjitomir.com/6.html
nutrition: 79 Calories, 1 g protein, 4 g carb, 1 g fiber 7 g fat
(c) Jean Jitomir 2007
Jean Jitomir is a registered dietitian, cooking school instructor, natural light weight bodybuilder and Exercise nutrition PhD student. Read more about her at http://www.jeanjitomir.com
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