Healthy Protein and Veggie Combinations

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.