“Doctor, how do I get 30 grams of protein at breakfast?!” A patient asked me this today, after reading about the latest research which shows that higher protein diets can help with weight loss, appetite control, and blood sugar levels. The patient realized, after a quick examination of her own breakfast, that she was getting nowhere near the recommended 30 grams of protein, and when she thought about adding protein, her calorie count was going too high... she came to the right place for help. This is what we do every day - helping people achieve healthy eating patterns that are realistic, tasty, and meet their needs for nutrition and calories.
Research has indeed shown that diets higher in protein can help with weight loss, appetite, and can even help control blood glucose (important for anyone with symptoms of hypoglycemia, prediabetes, diabetes, or excess “belly fat”, known as the “apple” weight pattern). Eating 30 grams of protein at breakfast can give benefits all day long - improvements in blood glucose, appetite, and calorie control. Here is my recent blog post on the research:
Additional research demonstrates that higher protein diets can help us burn more calories - up to 350 more burned off per day - by increasing our metabolic rate (our body actually “burns” more calories when digesting protein). My previous blog posts about this research:
“More on Dr. Ludwig's Research - or Why It's So Hard to Lose Weight!”
Even more research on the benefits of protein show that starting EVERY meal and snack with protein can help control appetite and blood sugar:
“Lead with Protein”: http://healthyweightcenter.blogspot.com/2014/12/one-simple-trick-to-get-through.html?q=lead+with+protein
Now that we can see the research, how do we make this happen in “real life”? How can we get our protein, while controlling our calories?
Below we have created a chart which shows how many calories come with 30 grams of protein, by food type. As you can see, some protein sources are a “calorie bargain” when it comes to packing a protein punch, while others end up providing too many calories if you tried to rely on them as the sole source of protein.
You can mix and match different protein sources. Most of our patients try to keep their breakfast under 350 calories, and it can be far too easy to go over that goal, without preplanning, intentionally, with the facts. We can help, if you are finding it challenging to set up on your own. The good news is that once you set up a simple plan, it becomes pretty easy to stay on track!
Quick tip - for convenience, many patients use a protein powder base for smoothies, or add a boost of protein with an easy packet of protein hot chocolate - to get 15 extra protein grams for 80 calories, just by stirring in hot water. We have some simple and tasty options at Seacoastnutrition.com
PROTEIN CHART
Goal: at least 30 grams of protein for breakfast
Dairy (Goal: Nonfat or 1%)
Food | Protein (g) | Calories |
Egg whites (1 ½ c) | 30 | 150 |
5 whole eggs | 31.4 | 360 |
4 cups of nonfat milk | 32 | 330 |
1 ⅓ c nonfat Greek yogurt (example: Fage) | 30 | 173 |
24 oz regular nonfat plain yogurt | 32 | 320 |
¾ c. fat-free cheese (ex.: Kraft shredded mozzarella) | 27 | 135 |
1% fat cheeses (ex: Cabot 75% fat free, 3.3 oz) | 30 | 200 |
4 Low fat/light mozzarella cheese sticks | 28 | 200 |
1 c nonfat cottage cheese | 28 | 160 |
Protein Powder
Food | Protein(g) | Calories |
VHP easy complete meal replacements, just add water (1 packet) | 35 | 250 |
3 scoops Nectar Whey Protein | 30 | 120 |
2 Protein Hot Chocolates | 30 (15g per packet) | 160 (80 per packet ) |
2 Vanilla Cappuccinos | 30 (15g per packet) | 160 (80 per packet) |
2 Healthwise Chocolate Drinks | 30 (15g per bottle) | 160 (80 per bottle) |
Physicians Protein Smoothies (1 packet) (50:50 mix of whey and caseinate, with fiber) | 20 | 110 |
Thorne VegaLite Vegan Protein (1 scoop, vanilla) | 1 ½ scoops: 36 | 1 ½ scoops: 180 |
Poultry (choose white meat, and remove the skin)
Food | Protein (g) | Calories |
6 oz white meat turkey breast nitrate-free deli meat | 30 | 180 |
| 3.5 oz roasted turkey breast | 30 | 130 |
3.5 oz chicken breast | 30 | 164 |
97% lean ground turkey (1 cup cooked) | 34 | 140 |
2 Alfresco Chicken Sausages | 32 | 280 |
2 medium chicken thighs with skin | 30 | 300 |
Fish and Seafood (see separate list for more clean/sustainable)
Food | Protein (g) | Calories |
Varies by type - 4 oz | 28 | 150 |
Tuna, light, canned in water or tuna or salmon in foil packet (better, no BPA!)(5 oz) | 40 | 190 |
4.6 oz pink salmon (AK) | 30 | 138 |
6 oz tilapia (US, Ecuador) | 30 | 150 |
6.6 oz catfish (US) | 30 | 260 |
6 oz scallops (farmed) | 30 | 370 |
4.4 oz shrimp (US farmed) | 30 | 190 |
4.5 oz mussels | 30 | 218 |
5.8 oz crab (King, Snow) | 30 | 135 |
Meat (lowest calories in lean cuts)
Food | Protein (g) | Calories |
5.3 oz 90% lean ground beef | 30 | 270 |
5 oz lean bison (“buffalo”) | 30 | 152 |
6.6 oz rib eye steak | 30 | 416 |
4.6 oz bison steak (“buffalo”) | 30 | 149 |
5 ½ slices Canadian bacon | 30 | 245 |
4.75 oz lean ham (watch sodium) | 30 | 200 |
5.2 oz pork tenderloin | 30 | 201 |
4.9 oz ostrich tenderloin | 30 | 169 |
Beans, Soy, Seitan
Food | Protein (g) | Calories |
3 cup Light soy milk | 18-30 | 180-300 |
11.25 oz firm tofu | 30 | 262 |
11.25 oz LITE firm tofu (Nasoya) | 30 | 169 |
5.8 oz cooked tempeh | 30 | 290 |
½ c seitan | 30 | 170 |
1 cup soy beans/edamame | 28 | 220 |
1 ½ cup beans (varies) | 21-30 | 420 |
2 cup cooked split peas | 32 | 460 |
2 cup chickpeas | 28 | 440 |
Nuts and Seeds (Caution: very high in calories to get enough protein!)
Food | Protein (g) | Calories |
7 1/2 Tbs peanut butter | 30 | 712 |
12 Tbs PB2 | 30 | 270 |
0.9 cup almonds | 30 | 787 |
0.8 (over ¾) cup peanuts | 30 | 716 |
1 ½ cup cashews | 30 | 1128 |
1 ½ cup pecans | 30 | 1140 |
1 ¼ cup sunflower seeds | 30 | 825 |
1 cup pumpkin seeds | 30 | 672 |
0.9 cup flax seeds | 30 | 1050 |
30 cups Pure Almond Milk (Silk Original) | 30 | 1800 (not a mistake - almond milk has almost NO protein!) |
For help designing your healthy meal plan, and healthy lifestyle plan - including healthy activity, sleep, tactics and strategies to get on track, and back on track, and help with medical conditions tied to excess weight - call us at (603) 379-6500. Read more about our program at healthyweightcenter.com
For easy, simple protein supplements to make planning easier, you may look here: seacoastnutrition.com
References:
1.Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels, Alpana P Shukla, Radu G. Iliescu, Catherine E. Thomas, and Louis J. Aronne: http://care.diabetesjournals.org/content/38/7/e98.full
2. Nutr Metab Cardiovasc Dis. 2014 Mar;24(3):224-35. doi: 10.1016/j.numecd.2013.11.006. Epub 2013 Dec 20. Long term weight maintenance after advice to consume low carbohydrate, higher protein diets--a systematic review and meta analysis. Clifton PM1, Condo D2, Keogh JB3. http://www.ncbi.nlm.nih.gov/pubmed/24472635
3.http://www.sciencedaily.com/releases/2012/06/120626163801.htm Children's Hospital Boston; The study finds diets that reduce the surge in blood sugar after a meal -- either low-glycemic index or very-low carbohydrate -- may be preferable to a low-fat diet for those trying to achieve lasting weight loss.
4.http://jama.jamanetwork.com/article.aspx?articleid=1199154 Effects of Dietary Composition on Energy Expenditure During Weight-Loss Maintenance. JAMA, June 27, 2012 DOI: 10.1001/jama.2012.6607
5. .Nutr J. 2015; 14: 17.Published online 2015 Feb 10. doi: 10.1186/s12937-015-0002-7 PMCID: PMC4334852 Breakfast protein effect on adult women
vol. 97 no. 4 677-688 Breakfast protein effect on late adolescent girls
7. NRDC Sustainable Seafood Guide: http://www.nrdc.org/oceans/seafoodguide/page4.asp
9. Monterey Bay Aquarium Seafood Watch: http://www.seafoodwatch.org/
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