Question:
Hi. I am trying to lose weight. Could you please give me examples of 4 ounces of protein and 1 ounce of green vegetables? Grilled chicken and broccoli every day isn’t appealing long term. Also, what would some snacks with 15 grams of protein be? Thanks.
– Mike S.
Answer:
Here are some examples per your request:
| Protein equivalent to 4 oz meat/poultry | Green Vegetable | Snacks | |
| 1 can of chili beans + 1 oz. cheese | peppers (+onion, tomato) | ½ C. hummus, crudités, pita chips | |
| 2 eggs + 4 whites | spinach (+mushroom) | ½ C. cottage cheese (+pineapple) | |
| 8 oz. plain Greek yogurt | cucumber salad (+onion, tomato) | 2 Tbsp. peanut butter, celery, raisins | |
| salmon or halibut | asparagus (+garlic) | 1.5 oz. jerky (+watermelon) | |
| ahi tuna | mixed salad greens (+avocado) | ½ C. tuna salad (+crackers) | |
| pork tenderloin | green beans (+red pepper) | 1.5 oz. [50 gm] zone-type bar | |
| beef eye of round | zucchini (+ cherry tomato) | 2 oz. [1/2 C.] almonds (+apple) | |
| chicken breast | kale slaw (+cabbage, carrot) | small bean & cheese burrito | |
| turkey breast | Brussel sprouts | hard cooked egg + 3 C. popcorn |
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
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