Grocery Shopping Lists

7-15 grams of protein

  • ½ cup of cottage cheese (nonfat) – 13g

  • 1 Blue Bunny Carb Freedom Yogurt – 5-7g

  • 1 String Cheese – 7g

  • Soy Crisps (1 serving of 17 crisps) – 7g

  • 3-4 Egg Whites – 12-16g

  • Deli Meat (2 oz.) – 10-12g

  • ½ can of Tuna – 13g

  • Sardines (3.2 oz.) – 19g

  • Tofu (firm, raw) – 12.8g

  • Soy/Garden Burger (1) – 13-18g

  • Beef Jerky (1 oz.) – 12g

  • Herbalife Protein Bar Deluxe (per bar) – 10g

  • Herbalife Protein Drink Mix (per 2 scoops) – 15g

  • Herbalife Chicken Soup Mix (per packet) – 16g

20 grams of protein

  • 1 Herbalife Protein Bar and ½ cup cottage cheese

  • 3/4-cup cottage cheese (non-fat) and fruit

  • 1 large bag tuna and 1 Tbsp. lite mayo

  • 1 string cheese and 2 oz. deli meat

  • 1 yogurt and small beef jerky

  • 1 yogurt and Herbalife Protein Bar Deluxe

  • 1 yogurt and Herbalife Chicken Soup Mix

  • 5 hard-boiled egg whites and 1 yolk

25 grams of protein

  • 1-cup cottage cheese (nonfat) and fruit

  • 6 hard-boiled egg whites

  • 1 Herbalife Protein Bar and 1 Herbalife Beverage Drink Mix

  • 1 Herbalife Soy nuts and 1 Herbalife Beverage Drink Mix

  • 1 Soy/Garden burger and 1 Yogurt

  • 1 large bag or can of tuna or 1Tbls. lite mayo and one serving Soy Crisps

100 grams of protein per day: 2 snacks
125 grams of protein per day: 2 snacks
150 grams of protein per day: 3 snacks (double 2 + 1 other)
175 grams of protein per day: 4 snacks

 

With each snack, have 1 serving of fruit or vegetables

 

PROTEIN OPTIONS & SHOPPING LIST

LEAN PROTEIN SNACK OPTIONS

  • 1/4c Almonds

  • Herbalife Protein Bar

  • 1/2c Edamame + 2 oz. Chicken Breast Strips

  • 8oz Plain Greek Yogurt Mixed w/1 scoop HLF Beverage Mix

  • 1 Rice Cake + 1 tbsp. Natural Peanut Butter

  • 1 String Cheese + 4 Turkey Meat Slices

  • Herbalife Chicken Soup Mix + 1/4c Whole Wheat Couscous

  • Herbalife Soy Nuts

  • 8oz Low Fat Cottage Cheese w/ 5 Strawberries

  • 1 can Tuna + 1 Sandwich Thin

 

HERBALIFE® SNACK FOODS

  • Formula 1 shake (w/8oz. nonfat milk), (1 serving ~ 18g P)

  • Formula 1 Shake (w/Protein Drink Mix & 8oz. water),

  • (1 serving ~ 24g P)

  • Rebuild Strength Protein Shake, (1 serving ~ 24g P)

  • Soup Mix, (1 serving ~ 16g P)

  • Beverage Mix, (1 serving ~ 15g P)

  • Protein Bar, (~ 12g P)

  • Protein Bar Deluxe, (~ 10g P)

 

LEAN BALANCED MEAL OPTIONS

  • 4 Egg Whites + 1 Yolk + !c Natural Oatmeal (Not Instant)

  • 4-5oz Chicken Breast/Tofu/Turkey + 1/2c Brown Rice +

  • 10 Asparagus Spears

  • 4-5oz Tilapia/Salmon + 3oz Yams/Sweet Potato +

  • 1c Broccoli

  • 4-5oz Tofu + 1/2c Brown Rice 1c Eggplant

  • 1 Hard Boiled Egg + 1 can Tuna

  • 4oz Tuna + Sandwich Thin + 1c Baby Carrots + 2 tbsp. Hummus

  • 4oz Ground Turkey + 1 Low Carb Tortilla (<15g carbs) + 1 tsp Olive Oil + Hot Sauce

  • 4-5oz Chicken Breast + 2c Spinach + 1/3c Mushrooms +

  • 1/3c Peas

  • 4oz Salmon, 1c Zucchini & Squash + Side Salad w/ 1 tbsp. Balsamic Vinaigrette

  • 15 Shrimp + 1/2c Cooked Whole Wheat Pasta + 1/3c Marinara Sauce + " Bell Pepper

 

PROTEIN BASED & COMPLEX CARB FOODS

LEAN MEATS

  • Extra Lean Turkey Burger Patties, (~ 35g P)

  • Lean Beef (96%), Chicken, Fish, Turkey, Pork Tenderloin, (3oz ~ 25g P)

  • Rotisserie Chicken

  • Grilled Chicken Strips

  • Deli Sandwich Meat, (2oz ~ 9g P)

  • Beef Jerky

  • Canned Chicken, (2oz ~ 13g P)

FISH

  • Wild Salmon Patties, (~ 20g P)

  • Canned Albacore, (2oz ~ 15g P)

  • Ocean-caught fish, (4oz ~ 25 - 31g P)

  • Shrimp, crab, lobster, (4oz ~ 22 - 24g P)

  • Scallops, (4oz ~ 22 - 24g P)

 

FRUITS & VEGGIES

  • Whole Fruits

  • Salads in a bag (just add chicken and watch the dressing)

  • Frozen/fresh/canned veggies: Sweet Potato/Yams, Asparagus, Broccoli, Green Beans, Zucchini, Squash, Bell Peppers

  • Veggie burger (varies by brand), (~ 5 to 20g P)

DAIRY/MISC

  • 2% Cottage Cheese, (1/2c ~ 14g P)

  • Fage 0% Greek Yogurt, (1c ~ 20g P)

  • Eggs (Hard Boiled / Whites), (7 whites ~ 25g P)

  • Soy Milk / Cow’s Milk, (1c ~ 7-9g P)

  • Mozzarella Cheese (Nonfat), (1 1oz stick ~ 8g P)

  • Yogurt (Nonfat, Plain), (1c ~ 14g P)

  • Dried/Frozen Edamame Beans, (1/2c Beans ~ 10g P)

  • Hummus, (2tb ~ 2g P)

 

BEANS, LENTILS AND WHOLE GRAINS

  • Whole Wheat/Grain Breads: Sliced, English Muffins, Lavash Bread, Tortilla, Deli Flat Bread (100 calorie)

  • Brown Rice (frozen/pre-made)

  • Old Fashion Oatmeal, (1 /2c ~ 5g P)

  • Beans (Black, Pinto, etc.), (1/2c ~ 7 g P)

  • Lentils, (1/2c ~ 9 g P)

  • Quinoa, (1/2c ~ 6 g P)

  • Tofu, (1/4 block ~ 7g P)

NUTS

  • Organic/Natural Peanut Butter, 2tb ~ 8g P)

  • Almonds, Walnuts, Shelled Pistachios, Pumpkin Seeds, Flax Seeds, (1/4c ~ 5-8g P)

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