Meat, fish, and chicken are big ticket items in the protein department, slicing up about seven grams of protein per ounce. But there are plenty of other protein sources. In fact, lean dairy products can be just as potent. A cup of skim milk or yogurt will serve you about eight to nine grams of protein. An ounce of part-skim mozzarella cheese will put seven grams of protein on your bread.
Eggs are another good hit, providing about six grams each.
I know, I know, you've been told to crack open no more three to four yolks per week. Go ahead and have a field day with the egg whites because about half of the protein is in the white part of the egg, yet all the cholesterol is thrown out with the yolk. Protein can add up quickly. Don't forget to wash all this down with another cup of skim milk. In the afternoon, grab a container of low-fat yogurt and a bran muffin for a snack.