Hi Everyone!

Many of you are trying to meet the 10g of protein/meal requirement.  Here is a list of some foods and their protein content. Email me if there is a specific food you would like to learn about that I have not listed.

 

Protein Options:

Food	Portion	Protein
Eggs (hard boiled, scrambled…)	2	12g
Hummus	¼ cup	4g
Plain Greek Yogurt	Individual size cup	12g
Feta Cheese	2 tbsp	5g
Mozzarella String Cheese	1	6g
Cottage Cheese	½ cup	14g
Cow’s Milk	8oz	8g
Goat’s Milk	8oz	9g
Almond Milk	8oz	1g
Natural Peanut Butter	1tbsp	5g
Almond Butter	1tbsp	2g
Raw Pistachios	2tbsp	6g
Raw Almonds	2tbsp	6g
Raw Walnuts	2tbsp	4g
Raw Sunflower Seeds	2tbsp	5g
Organic Hemp Seeds	2tbsp	10g
Chia Seeds	2tbsp	4g
Sesame Seeds	2tbsp	4g
Dried Spirulina	2tbsp	8g
Cooked Quinoa	½ cup	4g
Cooked Soba Noodles	1cup	6g
Firm Tofu (soy)	½ cup	10g
Ezekiel Bread	2 slices	8g
Raw Broccoli	1 cup	2g
Raw Kale	1 cup	2.5g
Boiled Peas	1 cup	6g
Boiled Brussel Sprouts	1 cup	4g
Black Beans	½ cup	7g
Boiled Lentils	½ cup	9g
Dry Special K Protein Cereal	¾ cup	10g
Dry GF Oats	½ cup	6g
Dry Old Fashioned Oats	½ cup	5g
Chopped Chicken Breast	¼ cup	12g
Ground Turkey	¼ cup	13g
Cooked Shrimp	8 small	8g
Chunk Light Tuna	½ cup	28g
Ground Beef	¼ cup	14g
Protein Supplements:
Warrior Blend Vegan Protein Powder	1 scoop	17g
Vega Sport Performance Protein Powder (Vegan)	1 scoop	25g
Olympian Labs Pea Protein Powder	1 scoop	25g
Isopure Whey Isolate Protein Powder	1 scoop	25g
Jay Robb Whey or Egg White Protein Powder	1 scoop	25g
Power Crunch Protein Bars	1	14g
Power Crunch Protein Bars – GF	1	14g
Quest Bar Protein Bar	1	20g
Rise Bar	1	20g
Perfectly Simple – Zone Perfect Protein Bars GF	1	10g

 

You can find all of the protein supplements at www.vitacost.com and VitaminShop.  Most of the bars you will be able to find at Kroger and Publix.  If you want to try adding some dried spirulina to your diet, you can find it at Whole Foods or the following website: http://www.nuts.com/cookingbaking/powders/spirulina/premium.html?utm_source=google&utm_medium=cpc&utm_campaign=pla&gclid=CMblndOwhMMCFa5zMgodxyYAIA

 

Janell Huber shared the recipe below.  If you like pumpkin pie, this recipe is for YOU!  You can make this a protein packed snack or breakfast by adding a 1/2 scoop or whole scoop of vanilla protein powder.  Most protein powders contain 20g of protein/scoop.  If you choose to add a 1/2 scoop of protein powder, add 3/4 cup of milk instead of 1/2.  If you choose to add a whole scoop of protein powder, add 1 cup of milk instead of 1/2.  Looking for a protein powder?  Click the link below to see my recommendations:

http://grapevine.mckinley.com/?p=1189

Pumpkin Pie Oatmeal

makes 1 serving

Ingredients:

1/2 C old fashioned oats
1/2 C skim milk
1 ripe banana, sliced
2 hefty shakes cinnamon
1/4 C pureed canned pumpkin
1 small shake ground cloves
1 small shake ground nutmeg
Handful frozen blueberries (optional)

Instructions:

1) Put the oats, milk, sliced banana, and cinnamon into a small pot on the stove.

2) Stir continuously over medium high heat for about 5 minutes, or until the mixture gets thick and creamy (and starts slightly bubbling). Stir in the frozen blueberries now, if you like.

3) Turn down heat to medium low and add in the canned pumpkin and a small shake each of ground cloves and ground nutmeg. These two spices make this recipe — don’t skip them!
Yours in Health and Wellness,

Meredith Mitchell