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. If you are a strict vegetarian and eliminate all dairy products, you'll have to make sure that you have a variety of fortified cereals and grains mixed with legumes and other meat substitutes such as kidney beans, soy burgers, tofu, and soy milk to meet your protein and nutritional needs. Skip the protein supplements and save yourself some money. Shop O2 .