1)3 oz canned light tuna in water
2)1 c liquid agg whites or egg substittute
3)6 large egg
4)2/3 c 1%fat cottage cheese
5)2 slices (2oz)
low fat hard cheese
6)1 scoop whey proten powder in water
7) 2/3 low fat plain yogurt
8) 2 oz skinless chicken or turkey
9) 2 oz lean steak :
eye of around , top round , or top sirlon
10 ) 2 oz lean fish : tilapia , cod , halibut , snapper or fresh tuna.
11) 3 oz see food and shellfish : shrimp or scallops
12 ) 1/2 firm tofu
13) 2 tpsp rice protein powder mixed with water ..
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