Diet Challenge #2- be a pro(tein) by eating to get lean!!!

This week- fill up on protine-ease on the carbs!!! Here's my protine eating schedule:

8am(wakeup)- protine toast (14g), 5 egg whites (6gx5=30g)
11am-snack: nonfat greek yogurt (10g)
1pm-lunch: edamame(16g), chicken(20g)
3pm-snack: apple, cheese stick (6g)
6pm-dinner: tilapia(20g) , quinoa (10g)
9pm-after workout: bananna, protine shake (20g)
11pm- bedtime snack: broccoli , kashi go lean cereal (16g)

each meal, I ate at least 1 block(or more) of protein (7g) per meal! EXTREMELY lean diets like this lead to a very lean, sexy body! eat like this for the week and see how you liike it! here are more foods with a great source of protein:)

BEANS

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Black beans	1/2 cup cooked	113	7.6	20.4	.5
Garbanzo (chickpeas)	1/2 cup cooked	134	7.3	22.5	2.1
Kidney beans	1/2 cup cooked	112	7.6	20.1	.4
Lentil beans	1/2 cup cooked	115	8.9	19.9	.4
Lima beans	1/2 cup cooked	108	7.3	19.6	.4
Navy beans	1/2 cup cooked	129	7.9	24.0	.5
Soybeans (edamame)	1/2 cup cooked	127	11.1	10.0	5.8
Tofu	1/2 cup fresh	94	10.0	2.3	5.9

DAIRY

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Cheddar cheese	1 ounce	114	7.1	.4	9.4
Cottage cheese	1/2 cup	110	14.0	3.1	5.0
Cottage cheese, lowfat	1/2 cup	90	16.0	3.0	1.0
Egg	1 large	75	6.3	0	5.0
Milk, lowfat	1 cup	121	8.1	11.7	4.7
Milk, skim	1 cup	86	8.4	11.8	.4
Muenster cheese	1 ounce	104	6.7	.3	8.5
Swiss cheese	1 ounce	107	8.1	1.0	7.8
Yogurt, lowfat	1 cup	144	11.9	16	3.5
Yogurt, nonfat	1 cup	127	13.0	17.4	.4

FISH

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Anchovies, in water	1 ounce	37	5.8	0	1.4
Halibut	3 ounces	93	17.7	0	2.0
Mackerel	3 ounces	180	15.8	0	11.8
Salmon	3 ounces	121	16.9	0	5.4
Sardines, in water	1 can	130	22.0	0	5.0
Tuna, tongol	1/4 cup	70	16.0	0	0

GRAINS

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Oatmeal, rough cut	1 cup	145	6.0	25.2	2.4
Pancake, buckwheat	1 4" diameter	54	1.8	6.4	2.2
Pancake, whole wheat	1 4" diameter	74	3.4	8.8	3.2
Popcorn, dry	1 cup	54	1.8	10.7	.7
Quinoa, cooked	1/2 cup	115	4.3	21.5	2
Rice, brown, cooked	1/2 cup	108	2.4	22.8	.8
Rye bread	1 slice	56	2.1	12	.3
Whole wheat bread	1 slice	56	2.4	11	.7

POULTRY

FOOD	AMOUNT	CALORIES	PROTEIN	CARBS	FAT
Chicken breast	4 ounces	193	29.3	0	7.6
Chicken, light meat, no skin	4 ounces	196	35.1	0	5.1
Chicken, dark meat, no skin	4 ounces	232	31.0	0	5.1
Turkey, light meat, no skin	4 ounces	178	33.9	0	3.7
Turkey, dark meat, no skin	4 ounces	212	32.4	0	8.2

GET YOUR PROTEIN ON;) 

stay beYOUtiful;)-Katie