She points out that "2 eggs=12g of protein," but "women working on fat loss 35+ need 25-30 at each meal!" she adds. "Protein is vital for building and maintaining muscle, which gives you the "toned" look you want.
Egg whites, eggs without the yolk, are a great alternative to the whole egg when it comes to protein. "One cup has 26g of protein & only 126 calories," she says. "Hack—I add egg whites to the eggs I am already eating for more protein
Next up, non-fat Greek yogurt: "One cup has 25g protein and 140 calories. It comes in a ton of flavors to meet anyone's tastes! Non-fat dairy is not the same as other non-fat foods. Only the saturated fat is removed," she says.
She also recommends non-fat or low-fat cottage cheese. "1 cup is 28g of protein and 180 calories. I eat it alone, with fruit, or even mix it into my marina sauce and eggs to add creaminess plus protein!" she says.
It should come as no surprise that chicken breast made the list. "Just 3oz packs 24g of protein and 150 calories. Literally, the most versatile and lean protein source," she says.
Shrimp is another great lean protein with more pack for the punch than eggs. "Just 4.5oz is 30g and only 152 calories! This is the easiest source to keep in the freezer for a high protein & low-fat option you never run out of!" she says.
A surprising entry on the list? Lean Beef. "Just 4oz packs 27g protein and 140 calories! Lean ground beef is so versatile: breakfast taco bowls, burgers, spaghetti…," she writes.