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Time Monday Cal Tuesday Cal Wednesday Cal Thursday Cal
Time Monday Cal Tuesday Cal Wednesday Cal Thursday Cal
Breakfast
Snack
Lunch
Snack
Dinner
Monday
Cal
165
100
with tbsp of
raisins
55
Coffee and
wheat bread
slice
100
Steamed
vegetable and
tomato
100
Cal
Wednesday
2 Sliced toast
wheat bread
Cal
Thursday
Cal
Longganisa and
210 2 Slice wheat
350
bread
Total Daily
970
Total Weekly
7265
Estimated Monthly
Tuesday
875
Coffee and
wheat bread
slice
100
Coffee and
wheat bread
slice
100
1030
Friday
Cal
Saturday
Cal
Sunday
Cal
115
Scrambled egg
omelet
250
Scrambled egg
omelet
250
1 tbsp. raisins
55
Wheat bread
110
Wheat bread
110
100
Coffee and
wheat bread
slice
200
Coffee and
wheat bread
slice
200
1215
1265
The 20 Highest Protein Veggies (And Other Plant-Based Foods) You Can Eat
1) Organic Edamame
Protein: 18 g per 1-cup serving (cooked)
Talk about healthiest appetizer everjust a cup's worth of edamame
(or cooked soybeans) packs a huge protein punch. Be sure to pick
an organic variety, though, as most soybeans in the US are
genetically modified and heavily treated with pesticides. Try
edamame in this stir-fry: Edamame with Asparagus, Scallions, and
Egg.
3) Organic Tofu
Protein: 8 to 15 g per 3 oz serving
Ah, tofu, the classic vegetarian blank slate made from curdled
soymilk that's wonderful pan-fried, sauted in a stir-fry, and even
scrambled. Though it's not quite as protein-packed as tempeh, its
taste may be more tolerable. Opt for organic varieties to avoid
genetically modified soy and funky pesticides. Learn how to pan fry
tofu (the right way!) here.
4) Lentils
Protein: 9 g per -cup serving
Low-cal, high-fiber, and high-protein lentils can be morphed into a
nutrient-dense side dish, veggie burger, or even whipped into a
hummus-like dip. Bonus: They've been shown to lower cholesterol
and reduce risk of heart disease. Try this deliciously "meaty" Wild
Mushroom Lentil Burgers
5) Black Beans
Protein: 7.6 g per -cup serving (cooked)
Black beans are also packed with heart-healthy fiber, potassium,
folate, vitamin B6, and a range of phytonutrients. They also make a
killer batch of black bean brownies!
6) Lima Beans
Protein: 7.3 g per -cup serving (cooked)
What, you haven't had these since you were 10? Well, good news:
In addition to filling protein, lima beans contain the amino acid
leucine, which may play a big role in healthy muscle synthesis
among older adults.
8) Wild Rice
Protein: 6.5 g per 1-cup serving (cooked)
Move over, quinoa. Wild rice is the protein-rich grain you should be
gravitating toward. With a nutty taste and slightly chewy texture, it's
way more satisfying, too. For a comforting (but clean) cold-weather
meal, try this wild rice casserole with cranberries and goat cheese.
9) Chickpeas
Protein: 6 g per -cup serving
Permission to eat all the hummuswell, maybe not all of it, but
chickpeas' combo of protein and fiber make for one healthy dip. Try
it slathered on sandwich bread in place of mayo, or serve up one of
these four ridiculously tasty hummus recipes with veggie slices.
10) Almonds
Protein: 6 g per -cup serving
Along with protein, almonds deliver some serious vitamin E, which is
great for the health of your skin and hair. They also provide 61% of
your daily recommended intake of magnesium, which can help curb
sugar cravings, soothe PMS-related cramps, boost bone health, and
ease muscle soreness and spasms.
11) Chia Seeds
Protein: 6 g per 2 Tbsp
Chia packs a ton of protein in those pint-sized seeds, which are also
a great source of alpha-linolenic acid (ALA), a type of plant-based
omega-3 fatty acid. Bonus: Omega-3s help stimulate the satiety
hormone leptin, which signals your body to burn these fats instead of
storing them.
15) Potatoes
Protein: 4 g in 1 medium white potato
Another stealth source of protein! Despite having a reputation for
being pretty much devoid of all nutrition, a medium-sized spud
actually contains 4 g of protein, along with about 20% of the
recommended daily intake of heart-healthy potassium. Need some
fun topping ideas? Try these 10 Mind-Blowing Baked Potato
Recipes.
16) Spinach
Protein: 3 g per -cup serving (cooked)
Sure, 3 g may not sound like a lot, but for a green veggie it is. Still,
don't just make a salad and call it a day. Cooking this green is the
secret to upping its protein content. Try it out in this Spinach Mac 'N
Cheese.
18) Avocado
Protein: 2 g per avocado
This fruit is creamy, dreamy, and super filling, thanks to its bend of
monounsaturated fatty acids and a bit of protein. For a new spin on
everyone's favorite guacamole ingredient, try it in this Avocado
Mojito Smoothie.
19) Broccoli
Protein: 2 g per -cup serving (cooked)
Broccoli's not only an awesome source of fiber, its protein content is
surprising, too (for a veggie anyway). And you can't go wrong with a
vegetable that's been proven to deliver cancer-fighting compounds
like sulforaphane. Up your intake with this Broccoli Peanut Salad,
which combines two protein-packed plants in one simple recipe.