Protein Sources

Protein Sources

List of Protein Go-To's

Meat, Fish, Poultry:

  • Red Meatss-Lamb, Pork, Beef, Veal
  • Fish-Salmon, Tuna, Bass, Trout, Swordfish, Shrimp, Lobster, Crab
  • White Meats-Turkey, Chicken, Duck, Rabbit
  • Eggs-Omelets, Quiches, Souffles, French Toast

Dairy Sources:

  • Milk (2% lowfat) or soymilk
  • Yogurt (Greek)-low in sugar, full in fat
  • Puddings-Ensure has a pudding.  Great source and it's good too!
  • Cheese-Riccotta, Cheddar, Swiss, Mozzarella, Burrata, Pepper Jack, etc
  • Milkshakes
  • Rice Pudding

 

 

Source provided by City of Hope & Myself

Protein Snack Ideas

The Fun Foods:

  • 2 tbsp. peanut butter on apple slices or spread it on toast with bananas
  • 2 cups servings of high protein shake (recipes under drinks/smoothies)
  • 6 oz full fat yogurt & 2 tbsp. granola
  • 1 oz cheese & crackers
  • 2 tbsp almond butter (I like Trader Joe's) with crackers
  • 1/2 cup cottage cheese & peaches
  • High protein pudding
  • 1/4 trail mix or nuts
  • Egg salad on toast
  • Cheese toast
  • Cheese Quesadilla
  • 1 egg with 1/2 cup brown rice
  • Snow Peas/Carrots/Apple slices with 1/4 cup hummus

 

Source provided by City of Hope & Myself

Vegetarian Combos

Beans/Legumes:

  • Beans & Rice
  • Beans & Corn
  • Bean Burrito
  • Bean Taco
  • Peanuts
  • Peanut Butter on toast
  • Lentil soup with rice

Cheese:

  • Cheese Pizza
  • Grilled Cheese Sandwich
  • Mac and Cheese (preferably homemade)
  • Meatless Lasagna with Cheese
  • Cheese Burrito

Breads/Cereal:

  • Cornbread, bread, roll, muffin
  • Falafel (chickpea) with pita bread
  • Cereal with milk
  • Pancakes and Waffles

Soy Products:

  • Soy or Almond Milk
  • Tofu (1/2 cup soft/firm)
Source provided by City of Hope

When I was sick and going through Chemotherapy, all I kept hearing from the doctor's and nurses was PROTEIN...PROTEIN...PROTEIN!  No matter what, make sure I get enough protein in my body.  So 2 things I tried my best to do was keep hydrated and at every meal, eat or drink something that had protein in it.  Let me tell ya, it was not easy.  Most of time, I just ate peanut butter with Ezekiel bread, eggs, caffeine free tea, decaffeinated coffee and water.  If I felt like being very good, I would drink a protein drink (Ensure).

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Next Steps...

This week work on planning your meals and incorporate some type of protein into every meal.  It sounds like work but I promise once it's written down, it will help you stay on track & eat well.  Which means you will feel better and have more energy. 🙂


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