Increasing Protein in Your Diet
Protein is a nutrient used by your body to build, maintain and repair muscle and tissues. Your health condition has increased your body’s protein need. Good sources of protein include meat, poultry, seafood, eggs, milk, yogurt, dry beans and peanut butter.
Aim for ______ grams of protein daily. Food
Serving Size
Protein (grams)
Beef, chicken, pork, veal, seafood
3 oz
21
Cheese
2 oz
14
Milk
8 oz
8
Cooked Dried Beans
½ cup
7
Cottage Cheese
¼ cup
7
Eggs
1 egg or 2 egg whites
7
Nuts
¼ cup
7
Peanut butter
2 Tbsp
7
Tuna fish
¼ cup
7
Yogurt
4-6 oz
6
Ice cream
½ cup
2
Pudding
½ cup
2
General Guidelines

Eat 5 to 8 small meals instead of three large ones. Include snacks with peanuts, cheese, or yogurt between meals.
 Take advantage of the times to eat when you feel hungry or have more energy. If you are hungriest in the morning, plan breakfast as your biggest meal of the day. Make sure you have good protein sources.

®
Use nutritional supplements such as Boost High Protein
, Ensure ®
®
High Protein
or Carnation Instant Breakfast
. You can find these items at the grocery store.
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Tips for Increasing Protein in Your Diet


Add 2 Tbsp of non-fat dry milk powder to:
Milk or milkshakes
Gravy
Hot cereal
Casseroles
Scrambled eggs
Desserts
Soup
Any recipe that calls for milk
Add whey protein powder to liquids or soft moist food such as mashed potatoes, applesauce, ice cream or pudding.

Use milk instead of water to prepare hot cereals, cream soups, creamed dishes and casseroles, salads, and soups.

Mix fresh or canned fruit with cottage cheese or yogurt.

Add cheese to sandwiches, baked potatoes, scrambled eggs, omelets, vegetables, casseroles.

Try chicken, tuna or egg salad for sandwiches or as a spread for crackers.

Add chopped meats or hard-boiled eggs to omelets, salads, casseroles and soups.

Spread peanut butter on toast, pancakes, celery sticks, fruit or crackers.

Sprinkle nuts on desserts such as fruit, ice cream, pudding and custard.

Serve seeds or nuts on vegetables, salads and pasta.
High Protein Drink Recipes
Note that these recipes call for egg substitute. Do not use eggs. Raw eggs can cause food borne illness.
High Protein Milk (8oz = 195 calories, 12 gm protein)
1 quart low fat milk
1 cup non-fat dry milk powder
Blend ingredients until milk powder dissolves and refrigerate.
Use this in place of milk when making pudding or soup, or in other recipes that include milk.
Makes 4 servings.
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High Protein Shake (190 calories, 12 gm protein)
½ cup high protein milk
1/8 cup egg substitute
® ½ package Carnation Instant Breakfast
1 tsp peanut butter, optional
Blend ingredients well. Orange Julius (110 calories, 8 gm protein) ½ cup orange juice (or any fruit juice)
¼ cup egg substitute
3 Tbsp crushed ice
In blender, combine first 2 ingredients. Add ice and blender until smooth. Eggnog (380 calories, 20 gm protein.)
¼ cup egg substitute
½ tsp vanilla
1 cup high protein milk
2 tsp sugar
Combine all ingredients in blender to make a thin liquid. Talk to your dietitian if you have any questions or concerns about increasing protein.
Rev.10/07, 4/13
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©Mount Carmel 2013
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