Mix Mash Potatoes and mashed cauliflower together with 1/2 cup of Greek Yogurt for healthful Mashed potatoes and less carbs....the yogurt has protein
Barley has soluble and insoluble fiber and has more fiber than oatmeal. It can help lower cholesterol, provides protein and b vitamins. Barley may aid in weight control because it helps control blood sugar and helps keep you full. Add barley to soups, cereals, salads, and other grain dishes such as brown rice dishes. Barley has good protein.
Experiment with grains such as quinoa and kasha which are extremely high in protein. Low-fat dairy products are also excellent sources of protein. cottage cheese, flaxseeds, chia seeds, top your salads with these.
Sunflower seeds have protein & almonds are particularly high in protein, Other sources are chicken, turkey, beans, peas, fish, cottage cheese, Mozzarella, and peanut butter, parm and Romano cheese, Pepitas (already shelled pumpkin seeds 1 ounce has 8 grams of protein), flaxseeds, chia seeds, pistachios, lamb, lentils, lobster, crab and tuna too.
Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving. Just stick with a 3- to 4-ounce portion...protein can keep you full longer and burn more calories during digestion.
Pork offers plenty of protein without too much fat, if you know what type to buy. Look for tenderloin, top loin, rib chops, sirloin steak, or shoulder blade steaks.
A turkey sandwich with low fat cheese, tomato and lettuce can be an excellent lunch.
I always keep "All Whites" egg whites on hand...you can have a full cup scrambled with some green peppers and diced onions for less than 125 calories. I like these better than any other kind of egg whites because they are fluffier and the taste is better...and have protein