Dense Protein
Hi Denise! Dense protein is usually meat, eggs, fish, etc. The way I look at it, is if I can make my meals 20 gr protein and 30 gr low-glycemic carbs, I am on track. So a small piece of chicken (3 oz) has 19 gr protein and I have some zucchini, sauteed with olive oil, garlic and onion, I am good for that meal...
A large egg has 8 gr protein...so two gets you close to your goal of 20 gr. One ounce of string cheese is 8 gr. and makes a great snack to add to your daily goal of 60-80 gr. It is all about the protein being concentrated, rather than in say a casserole with pasta or potatoes, etc where it may be diluted to the point where to get close to your requirement, you have to eat more than you should and consume extra carbohydrate calories in the process...
One of the ways I add a bit of protein to my diet, is to serve quinoa when I feel like I want a carb with dinner, a 1/4 cup has about 4 gr protein. We also make ranch dip/dressing with non-fat greek yogurt and ranch dressing mix...for dressing, we add a bit of lite buttermilk to thin...good source of protein and the kids love it with veggies or on their salads.
I make a great salad with corn, black beans and pico di gallo and serve it over greens with some diced chicken, green salsa and the greek yogurt ranch and it is delish!
Hope this helps!
Steph
A large egg has 8 gr protein...so two gets you close to your goal of 20 gr. One ounce of string cheese is 8 gr. and makes a great snack to add to your daily goal of 60-80 gr. It is all about the protein being concentrated, rather than in say a casserole with pasta or potatoes, etc where it may be diluted to the point where to get close to your requirement, you have to eat more than you should and consume extra carbohydrate calories in the process...
One of the ways I add a bit of protein to my diet, is to serve quinoa when I feel like I want a carb with dinner, a 1/4 cup has about 4 gr protein. We also make ranch dip/dressing with non-fat greek yogurt and ranch dressing mix...for dressing, we add a bit of lite buttermilk to thin...good source of protein and the kids love it with veggies or on their salads.
I make a great salad with corn, black beans and pico di gallo and serve it over greens with some diced chicken, green salsa and the greek yogurt ranch and it is delish!
Hope this helps!
Steph
6-7-13 band removed. No revision. Facebook Failed Lapbands and Realize Bands group and WLS-Support for Regain and Revision Group
For the salad or the dressing??
The salad is just
1 can DelMonte Summer Crisp Corn
1 can black beans, drained and rinsed
1 16 oz container pico di gallo salsa (in your produce dept)
Green Salsa to taste
Mix together and eat alone, with grilled meat or with chips.
The ranch dressing:
16 oz Fage 0% fat greek yogurt
1 packet ranch dip/dressing mix
light buttermilk as needed for desired consistency.
Stir together and let sit in fridge for a couple of hours...delish and full of protein.
The salad is just
1 can DelMonte Summer Crisp Corn
1 can black beans, drained and rinsed
1 16 oz container pico di gallo salsa (in your produce dept)
Green Salsa to taste
Mix together and eat alone, with grilled meat or with chips.
The ranch dressing:
16 oz Fage 0% fat greek yogurt
1 packet ranch dip/dressing mix
light buttermilk as needed for desired consistency.
Stir together and let sit in fridge for a couple of hours...delish and full of protein.
6-7-13 band removed. No revision. Facebook Failed Lapbands and Realize Bands group and WLS-Support for Regain and Revision Group
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