I was able to put together a day with about 1400 calories and 148g protein. I have added a little bit of intensity to most of the meals. I love chobani greek yogurt and edamame the way they are, so I didn't add intensity to them. Also, 1400 calories is probably too low for you, so go ahead and adjust this to reach your calorie goal. Please note, I am not advocating 148g of protein as healthy.
Breakfast - 360 calories, 44g protein
Cereal, milk, blueberries - Special K Protein Plus (3/4 cup) + 1/2 Cup Fat Free Milk - 140 calories, 18g protein. Intensity - 1/2 cup blueberries - 42 calories, 0g protein.
Scrambled eggs - 1 large egg - 70 calories, 6g protein. 3/8 cup of egg white - 44 calories, 10g protein. Ham 2oz - 60 calories, 10g protein. Intensity - 2 cloves of garlic. Scramble
Brunch - 160 calories, 13g protein.
Greek yogurt - Chobani greek yogurt - 160 calories, 13g protein.
Lunch - 520 calories, 46g protein
Tuna fish sandwich - 2 slices of whole grain bread - 220 calories, 10g protein. 4oz of Tuna - 100 calories, 22 protein. 2 tbsp fat free mayo - 20 calories, 0g protein. Intensity - 1 tbsp pickle relish - 20 calories, 0g protein.
Pinto beans - 1/2 cup pinto beans - 130 calories, 8g protein. Intensity - 1 tbsp Hot & Sweet mustard - 30 calories, 6g protein
Snack #1 110 calories, protein 9g
Edamame - 1/2 cup edamame - 110 calories, Protein 9g
Supper - 240 calories, 36g protein
Chicken breast - 4 oz chicken breast - 190 calories, 36g protein. Intensity - 2 tbsp hot salsa - 50 calories, 0g protein
Ideas for adding Fat to the diet
- Replace Skim Milk with 2% or whole milk
- Along with your scrambled eggs, stir fry chopped onions, peppers, and mushrooms in a tbsp of olive oil.
- As another snack, make your favorite salad. Add cheese and balsamic vinaigrette.
- Eat your favorite natural peanut butter with crackers, a rice cake, or make a peanut butter sandwich.
- Eat a handful of your favorite nuts.