Quote:
Originally Posted by blondie728
but any ideas of protein? it either has fat or too much sodium. i try to stay 40 30 30, but i struggle with the protein.
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Good sources of protein:
lean cut of meat - chicken breast, turkey breast
fish - including crabs and scallops and tunafish
beans - lentils, kidney beans, black beans, chicpeas, sugar snap peas
low fat dairy - cottage cheese, yogurt, string cheese
soy - edamame, tofu, tempeh
eggs - particularly eggwhites or egg beaters
nuts/nut butters (although also high in fat/calories, so plan accordingly for your daily total)
I usually plan my meals several days in advance in Fitday, that way I can tweak the percentages a bit to ensure I get at least 100 grams of protein a day.
High protein meal ideas:
Breakfast
egg beaters, spinach, salsa wrapped in a whole wheat tortilla
Whole grain toast, natural peanut butter, small glass skim milk
Lunch ideas
spinach salad with grilled chicken breast, tomatoes, peppers, onions, edamame, low fat dressing on side
Salmon salad made with canned salmon, low fat mayo, pickles onions in a whole wheat pita with tomato/lettuce
Lentil soup or vegetarian chili with half a turkey sandwich wrap
Snack ideas
low fat cottage cheese mixed with strawberries
string cheese, 15 almonds
cut up veggies (carrots, sugar snap peas) dipped into home made hummus
Dinner ideas
Grilled salmon, steamed vegetables, baked sweet potato
Eggwhite omelette with shrimp, spinach, sun dried tomatoes, a little low fat feta
Tofu stir fry with broccoli, peppers, mushrooms