30 Day Challenge Food Options

30-Day Challenge Food Options

Snacks (100 calories, at least 4 grams protein)

Food/Drink Cal Pro Fat Cho
Almonds (14) 98 4 8 3
Apple (1/2 medium), Babybel cheese, light (1 wedge) 97 6 3 12
Rice cake (1) and peanut butter (2 tsp) 98 4 5 9
Walnuts (8 halves) 104 4 8 4
Hardboiled egg        
Dannon Oikos Triple Zero Yogurt 120 15 0 14
Kroger Carb Master Yogurt 60 8 1.5 4
Fairlife fat-free milk (1 cup) 80 13 0 6
Kroger Carb Master Chocolate Milk 80 11 0 7
Cottage cheese 2% (1/2 cup), cantaloupe (1/2 cup) 117 14 2.5 11
Babybel light cheese (1) and Ritz crackers (3) 98 6 6 6
Blueberries (1/2 cup), Kroger Carb Master Yogurt (1) 102 9 1.5 14
Strawberries (1/2 cup), Dannon Oikos Triple Zero Yogurt (1/2 container ) 104 8 0 13
Cheddar Cheese (1 oz) 113 7 9 0
Deli turkey breast (2 oz), Laughing Cow Light cheese (1 wedge) 95 11 2.5 3
Deli lean ham (2 oz), Laughing Cow Light cheese (1 wedge) 85 11 2.5 2
Robert Irvine’s Fit Crunch protein bar (1/2 of 44 gram bar) 95 7.5 4 7
Premier Protein (1/2 container) 80 15 1.5 2.5
Cottage cheese 2% (1/2 cup) 90 13 2.5 4
Shrimp cocktail (5 jumbo with sauce) 110 22 1 10
String cheese, light (2) 100 14 5 1
Soy nuts (1/4 cup) 130 12 6 9

 

 

Meals (200-250 calories, at least 12 grams protein)

Select 1 at each meal (6-23 grams protein, 60-120 calories)

Lean cuts of meat (2 oz) 80 16 2 0
Chicken or turkey breast (2 oz) 84 17 2 0
Tuna, water packed (2 oz or 1/4 cup) 60 13 1 0
Crab, lobster, shrimp (2 oz) 81 15 1 2
Fish (2 oz) 73 15 1.5 0
Egg (1 large) 72 6 5 0
Egg substitute (1/2 cup) 58 12 0 2.5
Premier Protein (1/2 carton) 60 15 1.5 2.5
Cottage Cheese 2% (1/2 cup) 90 13 2.5 4
Dannon Oikos Triple Zero Yogurt 120 15 0 14
Whey protein powder 110 23 2 2
Fairlife fat-free milk (1 cup) 80 13 0 6
Fat-free milk (1 cup) 83 8 0 12

Select 1 for at least 2 of your meals (7-20 calories)

Non-starchy vegetable (1/2 cup) 20 2 0 7
Salad greens (1 cup) 7 1 0 1

Select 1 at each meal (40-80 calories)

Fruit, fresh (1 small piece or 1 cup) 53 1 0.5 13
Sweet potato (1 small) 60 1 0 14
Baked potato (1 small) 60 1 0 14
Bread (1 slice) 78 3 1 14
Bread, light (1 slice) 40 2 0 9
Pasta (1/3 cup cooked) 73 3 0 14
Rice (1/3 cup cooked) 68 1 0 15
Cereal, cooked (1/3 cup) 53 2 1 9
Beans, 1/4 cup 59 4 0 11

Select 1 for at least 2 meals (45-65 calories)

Cheese (1/2  oz) 57 3.5 4.5 0
Mayonnaise or salad dressing (2 tsp.) 63 0 7 0
Oil (1/2 Tbsp.) 60 0 7 0
Butter/Margarine (1/2 Tbsp.) 51 0 5 0
Salad dressing, ranch (2 tsp.) 48 0 5 1

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