High Protein Tips
| Food Source |
Protein (g) |
Calories |
| 1 cup skim milk |
8 |
90 |
| 1 cup skim plus milk |
11 |
110 |
| 1 cup sugar-free low-fat yogurt |
8 |
120 |
| 1 cup sugar-free pudding made with
skim plus milk |
13 |
120 |
| 1/2 cup egg substitute |
10 |
50 |
| 2 Tbs. low-fat creamy peanut butter
|
9 |
190 |
| 1 cup blended cream soup made with
skim plus milk |
11 |
210 |
| 1/2 cup blended garbanzo beans |
7 |
130 |
| 1 cooked egg |
7 |
100 |
| 1 oz. blended lean beef, pork, chicken,
turkey or veal |
7 |
75 |
| 1/2 cup low-fat cottage cheese |
13 |
80 |
You can DOUBLE the protein of milk by adding 1 cup nonfat
dry milk to 1 quart of skim milk to get
14 g of protein in 1 cup.
High Protein Shake Recipes
| Simple Shake |
Simple
Eggnog |
195 calories
22 grams protein
1 pkt. sugar-free Carnation
Instant BreakfastŒ
6 oz. skim plus milk
1/4 cup low-fat cottage cheese |
100 calories
13 grams protein
6 oz. skim plus milk
2 oz. egg substitute |
Combine all ingredients in blender with several ice cubes.
Blend until smooth. Add vanilla/other flavor
extract/artificial sweetener to taste.
Hint:
Plain, frozen or fresh fruits can be added
for flavor and extra nutrition.
|
