Get in Shape for Women Protein Options and Shopping List

Protein Options and Shopping List

Lean Balanced Meal Options:  2 Eggs + ½ cup of Oatmeal (~9 g of Protein)  4-5 oz Chicken Breast/Tofu/ Turkey + ½ cup Brown Rice + 10 Asparagus Spears (~27 g Protein)  4-5 oz Tilapia/Salmon + 3oz Yams/Sweet Potato + 1 cup of Broccoli (28.5 g of Protein)  4-5 oz Tofu + ½ cup of Brown Rice + 1 cup Eggplant (~20 g Protein)  1 Hard Boiled Egg + 1 can of Tuna (~17 g Protein)  4oz Tuna + 1 Sandwich Thin + 1 cup Baby Carrots + 1 tbsp Hummus (~36.6 g Protein)  4oz Ground Turkey + 1 Low Carb Tortilla (< 15g carbs) + 1 tbsp Olive Oil + Hot Sauce (~33 g Protein)  4-5oz Chicken Breast + 2 cups spinach + 1/3 cup Mushrooms + 1/3 cup Peas (~31.3 g Protein)  4oz Salmon, 1 cup Zucchini & Squash + Side Salad w/ 1 tbsp Balsamic Vinaigrette (~36 g Protein)  15 Shrimp + ½ Cooked Whole Wheat Pasta +1/3 cup Marinara Sauce + ½ Bell Pepper (~26.5 g Protein)  Salads in a bag (add chicken, light dressing, ON THE SIDE) (~ 16 g Protein)

Protein Based Foods: The following is a list of foods that you can get at any grocery store:

Lean Meats:  Extra Lean Turkey Burger Patties (~35 g Protein)  Lean Beef (96%), Chicken, Fish, Turkey, Pork Tenderloin (3oz~25g Protein)  Rotisserie Chicken (~16 g Protein)  Grilled Chicken Strips (~21 g Protein)  Deli Sandwich Meat (2oz~9 g Protein)  Canned Chicken (2oz~13 g Protein)

Fish:  Wild Salmon Patties (~20 g Protein )  Canned Albacore (2oz~ 15 g Protein)  Ocean-caught fish (4oz~ 25-31 g Protein)  Shrimp, Crab, Lobster (4oz~22-24 g Protein)  Scallops (4oz~ 33-24 g of Protein)

Vegetables  Sweet Potatoes (~2 g of Protein)  Yams (~1.5 g of Protein)  Asparagus (~3 g of Protein)  Broccoli (~2.5 g of Protein)  Green Beans (~ 1 g of Protein)  Zucchini (~2 g of Protein)  Squash (1.4-4 g of Protein)  Bell Peppers (~2 g of Protein)  Cauliflower (2 g of Protein)  Peas (5 g of Protein)

Dairy/Miscellaneous  2% cottage cheese (1/2c~ 14 g Protein)  Fage 0% Greek Yogurt (1c~ 20g Protein)  Eggs (~6 g Protein)  Soy Milk/Cow’s Milk (1c~7-9 g Protein)  Mozzarella Cheese (Nonfat), (1 1oz Stick~8 g Protein)  Yogurt (Nonfat, Plain), (1c~14 g Protein)  Dried/Frozen Edamame Beans (1/2c~ 2 g Protein)  Hummus (2tb~2 g Protein)

Beans. Lentils, and Whole Grains  Whole Wheat/Grain Breads: Sliced, English Muffins, Tortilla, Deli Flat Bread (100 Calorie) –Brown Rice (Frozen/pre-made)  Old Fashion Oatmeal (1/2c~ 5 g Protein)  Beans (black, Pinto, etc.), (1/2c~ 7 g Protein)  Lentils (1/2c ~ 9 g Protein)  Quinoa (1/2c~ 6 g Protein)  Tofu (1/4 block~ 7g Protein)

Nuts and Seeds  Organic/Natural Almond Butter (2tb~8g Protein)  Almonds (2 tbsp ~ 2 g Protein)  Walnuts (1/3 cup~ 4 g Protein)  Shelled Pistachios (1/4 cup~ 7 g Protein)  Pumpkin Seeds (1/4 cup ~ 10 g Protein)  Flax Seeds (1 tbsp~ 2 g Protein)  Chia (1 oz ~ 4 g Protein)

Lean Protein Snack Options:  ¼ cup of Almonds  ½ Edamame + 2 oz Chicken Breast Strips  8 oz Plain Greek Yogurt mixed w/ 1 scoop of protein powder mix  1 Rice Cake/Wasa Crackers + 1 tbsp Natural Peanut Butter  1 String Cheese + 4 Turkey Meat Slices  8 oz Low Fat Cottage Cheese w/ 5 pieces of fruit; or half  1 can/pouch of Tuna + 1 Sandwich Thin