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.


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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