Vilma gave you an excellent list (except that you can't have sausage yet). Make sure you eat your cottage cheese and greek yogurt (it has more protein) daily - that's about 26 grams right there. I make my daily smoothie with one scoop of whey protein powder and mine has 90 calories and no sugar. I really don't think you need to worry about the calories in your protein shake because you're going to find that you have a hard time eating even 1000 calories on cycle one and that's OK because you're eating a very nutrient dense diet. Do you use the nutrition tracker here to see how much protein and calories you're consuming? I think you'll find that you have no trouble eating more than the recommended RDA just by eating everything you're supposed to on cycle one, and adding protein powder. Im posting a salad dressing under vegetarians that has 2g of protein per 1/4 cup and 21 calories.
Wish I could help you out here hon, but I have never been in the position that you are in, so I couldn't tell you what to eat, except lots of Chicken & Turkey, but I am sure you already know that. Good luck and let us know what you find out.
As you all know I am training for my first 5K and I realized I need MORE protein in my diet. First of all I NEVER get up to the range that I should be in on the nutrition tracker. I bought some excellent Protein powder but that also adds 100 Calories for one dose / serving.
I could really use some good suggestions of protein sources that don't add a lot of FAT and that aren't loaded with calories.
Protein increases the rate of your metabolism. It also promotes the production of muscle tissue. The more muscle you have the faster you burn fat.
ANY SUGGESTIONS? BIG
I can do ALL things through Christ who strengthens me! Philippians 4:13 Praise God!
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