1 serving of bread products (1 slice)

= 2 grams

1 serving cooked pasta or rice (½ cup)

= 2 grams

1 ounce tofu

= 2 grams

1 serving ice cream (1/2 cup)

= 4 grams

1 serving of lentils, dry beans, peas (1/2 cup cooked)

= 6 grams

1 package Beneprotein®

= 6 grams

1 ounce of meat, poultry or fish (cooked)

= 7 grams

1 ounce cheese

= 7 grams

1 egg

= 7 grams

2 Tablespoons peanut butter

= 7 grams

1 cup milk (whole, 2%, 1%, or fat-free)

= 8 grams

1 Enlive®

= 7 grams

1 bottle Ensure® High Protein

= 12 grams

1 serving Carnation Instant Breakfast®

= 14 grams

1 bottle Ensure® Plus

= 13 grams

Cheese

2 oz. Regular cheese = 200 calories & 12 grams protein

• Grate and add to mashed potatoes, other cooked vegetables, casseroles, pasta, rice, and sauces.
• Melt on bread or bagels under the broiler.
• Melt on hamburgers, hot dogs, brats, & sandwiches.
• Use as a snack with crackers.
• Serve with apple pie or other fruit desserts.

Cottage Cheese

1 cup of 1% low fat cottage cheese = 200 calories & 28 grams protein

• Add to pasta dishes, casseroles, and quiches.
• Add to egg dishes.
• Use in desserts such as gelatin and cheesecakes.

Eggs

1 cup chopped cooked egg = 200 calories & 17 grams protein

2 whole eggs = 150calories & 12 grams protein

It is not safe to eat raw or undercooked eggs.

• Add extra eggs to batters for French toast, pancakes, waffles, and quiches.
• Beat into mashed potatoes and other mashed vegetables.  Cook after adding the eggs.
• Add hard cooked eggs to casseroles, creamed meats, salads, and vegetable dishes.
• Add eggs to pasta dishes.
• Select recipes that use eggs, such as bread puddings, rice pudding, custard, and other cooked puddings.

Instant Breakfast Powders

Check labels for protein content.

• Add to any milk-based beverage or food such as cocoa, custard, milk shakes, and pudding.
• Drink between meals.

Legumes – Dried Beans, Peas, Lentils

1 cup cooked = 225 calories & 15 grams protein

• Mash cooked or canned legumes for dips or spreads.
• Mix cooked or canned beans in salads, casseroles, pasta, or rice dishes.
• Serve as a main course salad.

Meat, Fish & Poultry

3 ounces cooked = 200 calories & 20 grams protein

• Add chopped or pureed meats to casseroles, stews, pastas, salads, soups, stuffing, omelets, potatoes, and vegetables.
• Add cooked cubes of meat or seafood to sauces and serve over pastas, rice, bread, or biscuits.

Milk

1 cup 2% milk = 120 calories & 8 grams protein

• Use milk in any recipe that calls for water.
• Add to hot cereals, hot chocolate, pudding, salad dressings, sauces, and soup.

Powdered Milk

1/3 cup nonfat dry milk powder = 80 calories & 8 grams protein

• Add to many foods such as cooked cereals, ground meats, casseroles, scrambled eggs, creamed or mashed potatoes, sauces, gravies, soups, puddings, custards, breads, dessert batter, pancake batters, and milk beverages.

Nuts, peanut butter and soy butter

¼ cup nuts = 200 calories & 9 grams protein

2 tablespoons peanut butter = 200 calories & 7 grams protein

• Add nuts to cookies, muffins, pancakes, waffles, cereals, breads.
• Sprinkle nuts on vegetables, salads, ice cream, yogurt, and desserts.
• Snack on nuts.
• Spread peanut butter or soy butter on fruits such as apples.
• Spread peanut butter or soy butter on crackers, muffins, breads.
• Add peanut butter or soy butter to frostings.

Wheat Germ

1 ounce = 100 calories & 6 grams protein

• Use as crunchy topping for casseroles, vegetables, cereals, yogurt, and ice cream.
• Add to batters for pancakes, waffles, French toast, muffins, and breads.
• Substitute in any recipe that calls for bread crumbs.

Yogurt

1 cup = 80 to 200 calories & 5 to 12 grams protein (check label)

• Eat as a snack.
• Add to fruit and vegetable dishes.
• Use as a dip for fruits, vegetables, or chips.
• Add to mashed potatoes and casseroles.
• Add to dressings for salads or fruits.
• Add to sauces.