Fitness Tips

My Top 5 Low Calorie High Protein Grocery Staples

We should get at least 30g of high quality protein in each of our meals. Next are my top 5 lean protein sources and their portions in grams. Each portion contains 30 grams of protein.

  1. Whey protein: 35g = 124 calories
  2. Raw Boneless skinless Chicken breast: 130g = 134 calories
  3. Raw Tail On Shrimp: 155g = 127 calories
  4. Egg whites: 275g = 133 calories
  5. Nonfat Greek Yogurt: 285g = 168 calories

Having these lean and high protein foods in stock will make it easier to hit your meal and overall daily protein goals.


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Fit Recipes!

Free Recipe: High Performance Breakfast Bowl

When it comes to breakfast, meet my morning staple. Loaded with all the good stuff to keep me feeling energetic and capable to tackle the day. I want to train hard during my workouts and still have energy to take care of my work and life to do list. This is for the those with high performance goals. Meet life’s demands and feel like a badass of mind and body all day long! And did I mention it’s delicious??

Serves 1

573 calories

36g protein

85g carbohydrate

10g fat


240ml 2% milk

40g rolled oats

30g whey protein powder (flavor of choice)

10g sugar free instant pudding mix (flavor of choice)

100g sliced ripe banana

100g frozen berries

pinch of salt

Optional: 10g zero calorie sweetener or choice sprinkles on top


On the stove top or microwave, cook the oats in the milk until softened. In a glass storage bowl (bonus if it has a matching lid) measure out your protein powder, pudding mix, and add a pinch of salt. Add your cooked oats in milk to the bowl with your measured dry ingredients and whisk together for 1 minute. This will help it to thicken. Top with the fruit and optional sweetener. Enjoy right away, in a couple hours, or even make the night before. If, enjoying later, store in the refrigerator or cooler with ice packs. Mix and match flavors of protein powder, pudding mix, and fruits to keep things fun!

***You will find this recipe and over 60 more in my upcoming E Cookbook The Art Of Meal Prep For Sustainable Living- Volume 2.***

Follow me on Instagram to stay up to date for its release, but in the meantime enjoy this free recipe straight from it!

Find my original cookbook here. As a thank you for your support, everyone who purchases Volume 1 will receive an exclusive discount on Volume 2.