Castle Rock Primary Care

High Protein Food Facts

1 can tuna 20g

3oz smoked salmon 18g

3oz deli Turkey 18g

1 cup nonfat Greek yogurt 24g

1 cup cottage cheese 24g

2 nonfat string cheese 10g

1 scoop protein powder 20g

1 cup frozen edamame 18g

2 pre cooked eggs 14g

½ cup chickpeas 7.5g

1 stick turkey jerky 10g

4oz sirloin steak 23g

4oz 90% ground beef 22g

4 oz of deli chicken breast 26g

3 slices turkey bacon 18g

1 cup low fat ricotta 24g

4oz of ground turkey 28g

½ cup tofu 22g

1 cup soy milk 7g

Energy Balls:

½ cup almonds

1 can chickpeas, rinsed and drained

¾ cup peanut butter

½ cup honey

½ teaspoon vanilla

½-1/2 cup chocolate chips

Add almonds to food processer, then add garbanzo beans. Then add pb, honey and vanilla. Mix in chocolate chips, put in freezer for 20-30mint Goes Here

Celery sticks w/ peanut butter and raisins

Blueberry Yogurt Protein Bites

1 cup plan Greek yogurt

2 TBS of honey

1 cup blueberries

½ cup silvered almonds

Mix yogurt and honey, stir in blueberries and almonds. Place in silicone tray or in spoon Fulls on a tray to freeze. Freeze x 2hours

Cucumber Tuna Bites

Cucumber

6oz can of tuna

1 TBS of mayonnaise or plain Greek yogurt

3-4 TBS chredded cheddar cheese

½ avocado cut into chunks

Combine tuna, mayo or Greek yogurt, and cheese. Top cucumbers w/ tuna mixture and avocado

Blueberry mug cake

1 egg

2 TBS double cream

2 TBS coconut flour

10-12 blueberries

2 TBS lemon juice

2 TBS sugar (or granulated erythritol)

¼ tsp baking powder

Whisk egg, cream, vanilla and lemon juice. Mix coconut flour, sugar, baking powder. Mix wet and dry ingedients, add blueberries. Pour batter into mug. Microwave for 60 seconds, continue microwaving for 20 seconds until toothpick comes out clear

Air Fryer chickpeas

Dips w/ Greek yogurt or cottage cheese (blend or put in food processor)

Deviled Eggs

Homemade trail mix

Homemade muffin recipes using maple syrup or honey, almond flour and vanilla protein powder

Greek yogurt fruit dip

Chocolate fruit dip: Plain Greek yogurt, honey, cocoa powder, vanilla, cinnamon

Key Lime fruit dip: : Plain Greek yogurt, honey, key lime zest, vanilla

Almond Butter fruit dip: Plain Greek yogurt, honey, almond butter, vanilla, cinnamon

Banana or apple with peanut butter

Smoked Salmon and avocado toast

Apple and cheese

Cottage cheese or Greek yogurt w/ honey and berries

Beef Jerky (look for low salt options)

Almonds, pistachios