Proteins

• 

  Chicken Breast

  Grill, bake, or pan sear. Rest before slicing.

  120 calories • 25g protein (4 oz)

• 

  Chicken Tenderloins

  Cook fast and stay tender. Great for BBQ nights.

  130 calories • 24g protein (4 oz)

• 

  Boneless Skinless Chicken Thighs

  Juicier than breast and hard to overcook. Great for bowls and skillets.

  140 calories • 23g protein (4 oz)

• 

  Turkey Breast

  Sliced or roasted, lean and easy to season.

  120 calories • 26g protein (4 oz)

• 

  Deli Turkey

  Ready-to-eat sliced turkey for sandwiches, wraps, and grilled cheese.

  120 calories • 26g protein (4 oz)

• 

  99% Lean Ground Turkey

  Brown hard, season late, works in anything.

  120 calories • 26g protein (4 oz)

• 

  96% Lean Ground Beef

  Lean beef for bowls, mac, and skillets.

  140 calories • 23g protein (4 oz)

• 

  Ground Chicken

  Great for meatballs, burgers, and skillets.

  110 calories • 26g protein (4 oz)

• 

  Pork Tenderloin

  Sear then roast, slice into medallions.

  145 calories • 23g protein (4 oz)

• 

  Lean Pork Chops

  Quick sear, rest a few minutes before cutting.

  150 calories • 24g protein (4 oz)

• 

  Sirloin Steak

  Hot pan or grill, slice against the grain.

  170 calories • 24g protein (4 oz)

• 

  Cuisine Solutions Sliced Grass-Fed Beef Sirloin

  Fully cooked sous vide sirloin sold at Costco. Heat briefly for a quick protein.

  120 calories • 19g protein (3 oz)

• 

  Flank Steak

  Marinate, sear, slice against the grain.

  150 calories • 23g protein (4 oz)

• 

  Filet Mignon

  Tender cut. Simple salt and pepper is enough.

  165 calories • 24g protein (4 oz)

• 

  Top Round Beef

  Lean roast beef cut. Slice thin.

  125 calories • 25g protein (4 oz)

• 

  Eye-of-Round Beef

  Very lean. Don't overcook it.

  120 calories • 26g protein (4 oz)

• 

  Tilapia

  Mild white fish. Bakes in minutes.

  110 calories • 23g protein (4 oz)

• 

  Shrimp

  Two minutes a side. Don't walk away.

  100 calories • 23g protein (4 oz)

• 

  Crab

  Sweet and lean. Old Bay is all it needs.

  90 calories • 18g protein (4 oz)

• 

  Salmon

  Skin down, high heat, squeeze of lemon.

  210 calories • 23g protein (4 oz)

• 

  Eggs

  Scrambled, jammy, or fried. Always in stock.

  140 calories • 12g protein (2 large eggs)

• 

  Egg Whites

  Big volume, lean protein. Season well.

  60 calories • 13g protein (1/2 cup)

• 

  Low-Fat Cottage Cheese

  Sweet or savory, a protein anchor any time of day.

  90 calories • 14g protein (1/2 cup)

• 

  Nonfat Greek Yogurt

  Thick and high protein. Doubles as a sauce base.

  100 calories • 18g protein (3/4 cup)

• 

  Low-Fat Greek Yogurt

  A little richer, same protein win.

  135 calories • 16g protein (3/4 cup)

• 

  Publix Spicy Italian Chicken Sausage

  Ground or sliced, it seasons the whole pan.

  140 calories • 21g protein (1 link)

• 

  Italian Chicken Meatballs

  Made with ground chicken and Italian seasoning.

  190 calories • 25g protein (4 oz)

• 

  Good & Gather Fajita Chicken Strips

  Fully cooked fajita-seasoned breast strips. Serve hot or cold, straight into tacos or bowls.

  140 calories • 24g protein (3 oz)

• 

  Just Bare Lightly Breaded Chicken Breast Strips

  Fully cooked lightly breaded strips. Air fry or bake, then slice over salads or into wraps.

  205 calories • 21g protein (4 oz)

• 

  StarKist Tuna Creations Bold Thai Chili

  Seasoned tuna pouch with a sweet chili kick. Tear, eat, and go. Great straight into bowls or wraps.

  90 calories • 14g protein (2.6 oz pouch)

Precision reminder: These are ideas, not rigid meal plans. Adjust portions and ingredients to fit your needs.