High protein foods to eat whilst at office

Greek Style yoghurt is extremely high n protein however there is brands such as danone and liberte that have high protein yet close to 0% fat

So if you're after good proteins with less to no fat then go for danone/liberte yoghurt which have flavours like strawberry and blueberry

otherwise normal greek style yoghurt in a big tub will be more cost effective but you will get those extra fats

Pumpkin Seeds: Those orange gourds aren’t just for Halloween. The pumpkin insides, scooped out to make room for spooky faces, can actually make a healthy little snack once they’re washed, dried, and nicely roasted! Just ½ cup of pumpkin seeds has about 14 grams of protein — the perfect pre-workout snack!.  

By: Kate Morin

Grab a jar of peanut butter - some wholemeal bread and you have yourself very high protein and good carbs as well
 

Eggs white and eggs in general are very useful as a protein source - hard boil 3 and take them to the office. You can remove the shell at home so you don't have to do it at the office.  If you have high cholesterol, take the yolk out of one or two of them.

protein brownie or protein pudding
1) 1 scoop whey, 1/2tbs PB, 1/4cup oats MICROWAVE in bowl and cool
2) same as above without microwaving but put into fridge (SLUDGE)

ALmonds or mixed nuts
Standard protein mixed with h20 or milk

beef jerkey
Protien bars

You can eat any lean meats, try seafood, oily fish, venison, turkey and lean beef - lean ham and lean pork are also ok options. try and mix it up - so long as the meats are lean, you can pretty much have any kind of meat. another high protein snack idea is tins of pink salmon (about 40g protein a tin, though remember to drain the excess oil).

Here’s a useful high protein snack checklist for you:

• Always look for high protein snacks minus the sugar content
• Bars that contain natural ingredients for sustainable energy are best   
• Avoid those high in trans fat   
• Try to find snacks that are both low carb and high protein   
• Added...
•  

Chicken breast cut into small bite size bits.  My diet consists mostly of whey protein, almond milk, eggs, Ezekiel bread, lean beef, lean turkey, chicken breast, tuna, cottage cheese, mozzarella cheese, oats, quinoa, apples, almond and peanut butter, salsa, rice cakes, romaine lettuce, broccoli, and cauliflower. My goal is to build more muscle, so I usually have 2-3 protein shakes a day for the extra calories and convenience. I allow myself small treats throughout the week if I want them, but I look forward to my one planned “cheat/treat” meal per week where I eat anything my heart desires!

By: Jen Comas Keck

My friend is a big health freak but I must say she is my healthy eating expert. During a conversation over lunch she mentioned that quinoa is high in protein.

"1. High in protein -- its protein balance is similar to milk and has more protein compared to rice, millet or wheat."

Protein meal replacement shakes made with such ingredients as 70g barley flakes or oat flakes or 150g brown microwaveable nuked rice or 80g dry weight cooked brown spaghetti or pasta, any one of these blended with 50g skimmed milk powder and either 50g micellar casein, 50g of whey or an even split of both (25g:25g) and 400ml water mixed in a blender till smooth. any shakes you premake at home for taking to work, make sure you put them in a thermos flask to help them keep their consistency, and store them in the office fridge.

Beef jerky, low in fat and high in protein is very good. People buy protein bars all the time but beef jerky is much cheaper than protein bars and has same if not more protein.

You can buy many different types, try them and see which one you like the most.

Eat soy in moderation. Tofu and other soy foods are an excellent red meat alternative. In some cultures, tofu and soy foods are a protein staple, and we don’t suggest any change. But if you haven’t grown up eating lots of soy, there’s no reason to begin eating it in large quantities. And stay away from supplements that contain concentrated soy protein or extracts, such as isoflavones, as we just don’t know their long-term effects.

By: 

Walnuts:

According to scientists Walnuts are the worlds most healthiest nut. Nuts are known to be healthy and nutritious, containing high-quality protein, lots of vitamins and minerals as well as dietary fibre. They are also dairy and gluten-free

Walnuts are slightly more expensive than Monkey nuts but can be picked up from most supermarkets. Adding them to your diet and having them as a snack is advised due to the nutritional benefit.

By Ryan Gibson

Soybeans are the only vegetables that are a complete protein, meaning it contains all nine of the essential amino acids--amino acids that our bodies can not make and must be obtained from food. In fact, soybeans produce more than two times as much protein per acre of land than any other crop of vegetable or grain. Soybeans are used in a multitude of foods, including soy milk, tofu, tempeh (fermented soybeans), soy cheese, soy yogurt, soy nuts, edamame (green, immature soybeans), mature yellow soybeans, miso (a thick paste made from fermented soybeans and barley or rice malt--used in Japanese cooking to make soups or sauces), textured vegetable protein ('TVP'--used as a meat alternative), and others. The protein content of soy foods varies, ranging from about 25 grams for a ½-cup serving of TVP to 4 grams for a 2 Tbsp serving of miso paste.

• Fish, a 3 ounce fillet = 22 grams
• Cheese, a 2 ounce slice = 18 grams
• Chicken breast = 17 grams
• Eggs, 2 large = 12 grams
• Beef, 6 ounces = 38 grams
• Pork chop, 5 ounces = 33 grams
• Black beans, 1 cup = 15 grams
• Tofu, 3 ounces = 6 grams
• Milk, 1 cup = 14 grams
• Peanuts, 1 ounce = 7 grams
• Almonds, 1 ounce = 6 grams
• Whey protein powder, 1 scoop = 15-23 grams (varies)

Based on the above you can prepare a daily menu for your lunch whilst at office.

Best source of protein whilst office has to be cottage cheese!

500g pot of fat free fromage frais, one sachet of ready brek porridge oats mixed in, and 150g punnet of blueberries mixed in - a delicious bulking office snack, and if cutting, just remove the ready brek. also cottage cheese is good - so are Food Doctor Soya nuts - they are really soya beans, so they contain only 10g fat (almost solely unsaturated), with 18g protein, 8g fibre, and 208kcals for 50g. hope this helps -Ed

Natural peanut butter, 30g whey or casein or 15g of both, 25g skimmed milk powder, 150ml skimmed milk, 1 small banana, 20g oats blended - if its too thick whilst blending, add a tiny bit of water at a time to you have a consistency you prefer.

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Don’t get in a snack-time rut. Here are 31 tasty and inventive high-protein snacks—one (or more!) for every occasion!

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