High Protein Meal and Snack Ideas Breakfast Ideas: 1/2 cup cottage cheese with 1/2 cup blueberries & 1 chicken apple sausage w/ mustard = 27 grams protein 3/4 cup Greek yogurt with 1/2 cup mixed berries & 2 scrambled eggs = 30 grams protein 3/4 cup tofu scramble with veggies and 1/4 cup hummus = 20 grams protein Lunch Ideas: 6oz diced chicken breast over a Caesar salad = 48 grams protein 1 salmon patty with 1 egg, tomato and 1/2 avocado = 25 grams protein Smoothie: cup plain nonfat Greek yogurt, 1 scoop protein powder (25g protein/scoop), 1/3 cup berries, handful of greens = 37 grams protein Dinner Ideas: 6 oz grilled lean steak with asparagus & cherry tomatoes = 46 grams protein 3oz grilled shrimp with cauliflower rice, 1 scrambled egg and broccoli = 26 grams protein Protein buddha bowl with 5 oz firm tofu, 1/2 cup sweet potato, 1/2 cup chickpeas, 1/2 small avocado, 1 cup leafy greens, 1/4 shredded carrots, & juice of a lemon = 22 grams protein High Protein Snack Ideas: 1/3 cup cottage cheese mixed with 1/4 cup berries 1/2 kiwi or 1/2 cup berries with 1 string cheese 2 deviled eggs 1-2 oz of low sugar beef jerky 1/2 cup tuna, chicken, or egg salad 1/4 cup mixed dried coconut and pecans 1 oz nuts 1 cup of halved cherry tomatoes with chopped basil and fresh mozzarella Cucumber slices, black pepper, feta cheese, and balsamic vinegar Broccoli, cauliflower, celery, and/or bell pepper with 1/2 cup guacamole, 1oz cheese, or 2 oz plain Greek yogurt dip 3 celery sticks with 1 tablespoon peanut butter Reminder: 3 oz is equal to a deck of cards & 1 cup is equal to a baseball Nutrition Tip: Consult with a Registered Dietitian for extra help and support
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Published 2025 Jan 21
J Am Coll Cardiol HF
