They come in Teriyaki Chicken Breast with Papayas and Mangoes, Chicken Breast with Italian Seasoning and Romano Cheese, Chicken Breast with Black Bean Salsa and Wisconsin Cheddar Cheese, Beef Sirloin with Honey Glazed Apples and Cherries, Teriyaki Beef Sirloin with Pineapples, and Beef Sirloin with Cranberries and Blueberries. They’re all delish, but I tend to grab the chicken varieties (10-12), which have more protein than the beef (8-10). All of the flavors have only 50 calories.

They’re a little on the pricey side, so make sure to order in bulk to save. The 72 piece  bag will run you just under $100. But believe me, it’s worth it for those of us always looking for delicious ways to get more protein in our diets!

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FiberGourmet Cheese Crackers: These taste just like Cheez-Its, but with half the calories, PLUS 12 grams of fiber and 5 grams of protein in the 80 calorie pack. (They also come in smaller 50 calorie packs, if you’re really trying to ration your calories.) They come in original cheese or nacho flavors.

Chobani Greek Yogurt: This is by FAR the best sweetened greek  yogurt I’ve tried. I had been eating the Trader Joe’s brand, but this blows TJ’s out of the water. So smooth and creamy…. PLUS fruit on the bottom. My favorite of flavor is peach, but they don’t carry all of the available flavors at my store…. so I haven’t had a chance to try the pomegranate or honey. The blueberry and strawberry are fantastic, as well. At just 140 calories, with  14 grams of protein, this is a decadent treat you won’t feel guilty about.

Eggland’s Best Hard-Cooked Peeled Eggs: If you’re like me and you love hard boiled eggs, but hate actually boiling/peeling them…. you’ll love the new hard-cooked peeled eggs from Eggland’s Best. And though I haven’t tried it yet, this will make my egg white salad recipe MUCH easier.

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I think I tried every single flavored water out there. My criteria are these: Less than 20 calories per serving (preferably zero), sweetened with something other than nutrasweet/aspartime (hate that stuff), and not too hard to find.

Unfortunately, as luck would have it… my two favorite beverages seem to have been discontinued (Dasani Plus and Aquafina Alive). As I mourned their loss this week, I happened across a brand new beverage from SoBe – SoBe Lifewater. One of the first beverages in the U.S. to be sweetened with PureVia (stevia), I must say….. I have a new favorite. Lifewater comes in 4 calorie-free flavors (rest of them have 80 cals per bottle):

• Yumberry Pomegranate
• Fugi Apple Pear
• Black and Blue Berry
• Mango Melon

Not overly fond of the mango melon, but the others are fantastic. Yumberry Pomegranate is my favorite. High marks from the Smart Snacker!

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L’Ortolano Wild Mushroom and Cabernet Pasta Sauce: I put it on everything BUT pasta. This sauce has amazing flavor and is very low cal. With 45 calories, 2 g protein, and 2 g fiber per 1/2 cup, it’s almost too good to be true. Take a look at any other pasta sauce on store shelves, you’ll be hard pressed to find any with such a great nutritional profile AND a fantastic flavor. I would buy it even if I wasn’t watching my calories. It’s that good.

Treasure Cave Reduced Fat Blue Cheese Crumbles: If you’re a blue cheese fan, you know that a little dab’ll do ya. There are other brands of reduced fat blue cheese out there, but Treasure Cave is by far the best. Very soft and creamy with “realistic” texture and flavor, unlike some of the other brands.

Just Roasted Garlic: With 100 calories, 4 g protein, and 5 g fiber per ounce, these all natural dried roasted garlic pieces are an easy way to add some extra flavor to any meal. The container has 5 servings, so you’ll see that a full ounce “serving” into any recipe would be insane. This garlic is VERY flavorful. You’ll just need a little bit. Trust me.

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But my world changed last week when I was browsing Trader Joe’s. I picked up a container of Fage greek strained yogurt. The non-fat plain has 90 calories and SIXTEEN grams of protein. And the serving size is huge. Much larger than the Dannon cups.

My new nightly ritual is greek yogurt with mixed berries. It’s so decadent, that I really feel like I’m having a bad-for-you dessert. I use half-thawed frozen berries (a blend of blueberries, blackberries, and raspberries from the frozen food section of Trader Joe’s) and a few pumps of liquid splenda. Stir it all together, and enjoy!

If you’d rather a pre-blended yogurt, it comes in a number of lightly sweetened flavors, too. Can’t vouch for any of them, as I haven’t tried them yet. But from what I hear, the’re awesome.

I also learned that Stonyfield makes it’s own Greek yogurt called Oikos, that supposedly is available at Safeway (at least locally here in Sacramento). I have yet to check it out… though I honestly don’t recall seeing it at my usual Safeway at 19th and S.

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There are three flavors. Spicy ranchero and chive (50 cals, 7 g protein per serving) are both good, but the newest flavor “Santorini Style” with feta and spinach (70 cals, 8 g protein) is absolutely to die for. I just hope they keep the Santorini style variety around. If not, I may just have to deconstruct the recipe myself!

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When I first set out on my weight loss adventure 5 years ago, I met with a doctor who specializes in this kind of thing. He told me something I didn’t know: Restricting calories without getting enough protein is what kills your metabolism. He told me I should get approximately 10 grams (give or take a gram) of protein for every 100 calories that I eat. He said, don’t look at carbs, don’t look at fat, just calculate the protein-to-calorie ratio. What you’ll find is that by doing so, you’re automatically limited to low fat and reduced carb options.

And guess what: It works. Amazingly well. The problem is finding convenient foods for lunches and snacks that have the right protein-to-calorie ratio.

Here are some standbys that I can’t live without:

(This list will be updated regularly as I discover new delicious protein rich snacks! Last updated 6/23/09)

• Flat Out Light Wraps (90 cals, 9 g protein)

  Seriously, these things are amazing. Use them for sandwich wraps, pizza crust, quesadillas, or anything you can think of. They have original, sun dried tomato, whole grain, and spinach flavors. Spinach is my fav, but they’re all delicious!

• Trader Joe’s Egg White Salads: (50 cals, 7 g protein)

  I’m usually not a huge fan of egg salad. But a few weeks ago, I came across Trader Joe’s egg white salads. Now, I’m addicted. Read my review here.

• Fage Greek Yogurt, Nonfat (90 cals, 16 g protein)

  I recently picked up a container of Fage greek strained yogurt while browsing Trader Joe’s (yes, I shop there often!). The non-fat plain has 90 calories and SIXTEEN grams of protein. And the serving size is huge. My new nightly ritual is greek yogurt with mixed berries. It’s so decadent, that I really feel like I’m having a bad-for-you dessert. Read my review here.

• Trader Joe’s Non-fat Greek Style Yogurt (110 cals, 14 g protein)

  Comes in pomegranate, blueberry, honey, and plain. Of the flavored options, the pomegranate is my favorite (and coincidentally has the fewest calories). If you’re expecting "regular" yogurt, you might not like this at first. But once you embrace that it’s a different experience, you’ll love it!!

• Dannon Light ‘n Fit Carb and Sugar Control Yogurt (60 cals, 5 g protein)

  These come in 4 ounce cups, so they’re smaller than regular yogurt. I usually eat two at a time!

• Edamame (100 cals, 8 g protein)

  These make an amazing snack! I love the “steam in bag” ones, but if you can’t find those in your supermarket freezer section (near the veggies), just put frozen edamame in a covered microwave safe bowl with a few tablespoons of water, and zap them for about 7 and a half minutes. DON’T make the mistake of getting the shelled kind. It’s way to easy to eat too many that way. Get the ones in the pod. Takes longer to eat them and reduces the chance of overindulgence.

• Frigo Cheese Heads Light String Cheese (60 cals, 8 g protein)

  There are a handful of different reduced fat string cheese brands out there, but Frigo has the best calorie-to-protein ratio of them all.

• Sargento Reduced Fat Cheese Slices (Provolone — 50 cals, 5 g protein, Swiss — 60 cals, 7 g protein)

  Yes, I love my cheese! Again, there are many brands, but Sargento’s calorie-to-protein ratio comes out on top.

• Laughing Cow Light Gourmet Cheese Bites (35 cals, 3 g protein)

  These things are so good. And you can eat the entire package for just about 175 calories. I think the fact that each 7 calorie bite is individually wrapped is key. Forces you to slow down and enjoy the cheese, and keeps you from eating too much.

• Crunch O’s (130 cals, 12 g protein)

  If you’re craving chips, these will totally hit the spot. Even my non-dieting husband loves these. They come in single serving bags in two flavors, bbq and sour cream & onion. The serving size is VERY generous. Unfortunately, you can’t find these in stores. But they’re available at a number of online diet retailers. Just do a google search!

• Double Peanut Butter Protein Bars from Diet Health & Sports Wise (160 cals, 15 g protein)

  These things are amazing. They’re so filling, and they’re perfect when you’re having a sweet craving.

• South Beach Diet Cereal Bars (140 cals, 10 g protein)

  These don’t quite have enough protein to be a regular part of my diet, but when I run out of my protein bars, these tide me over until I replenish my supply. The best flavors are the cinnamon raisin and the maple nut (if you can find the maple… they’re hard to come by). But really, they’re all quite tasty! Make sure you get the cereal bars not the meal replacement bars.

• Westsoy Soy Slender Soymilk (60 cals, 6 g protein)

  I use this in my coffee every morning. Takes a little getting used to, if you usually use cream, but now I can’t drink it any other way. I love the nutty flavor!

• Hood’s Calorie Countdown 2% Milk (90 cals, 8 g protein)

  If you just can’t get used to soymilk in your coffee, give Hood’s Calorie Countdown a try. The fat free is just too watery for use in coffee, so definitely use the 2% reduced fat regular or 2% reduced fat chocolate milk.

• South Beach Diet Low Fat Cottage Cheese Cups (80 cals, 8 g protein)

  It’s a little more expensive than buying it in the larger tubs, but I always make sure to keep the single serving containers on hand.

• Luther’s Jerkey (45 cals, 12 g protein)

  The stuff you get at the grocery store is full of sugar. Even the "plain" style beef and turkey jerkey. But Luther’s is made without sugar, so it has zero carbohydrates. So, for 45 calories, you get 12 grams of protein and not a single carb! It’s really good, too.

I’m sure there are more, but these are the ones that come to mind! Any high protein snacks you like? I’m always looking for new recommendations.

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Anyone who’s ever tried to lose weight knows that it’s not easy to stick to it. It’s very easy to cheat “just a little” and wind up eating way more than intended on any given day. I have found that my number one weapon is accountability. For some people, it’s weekly weigh ins, for others, it’s the buddy system. But for me, it’s self-accountability in the form of a daily food diary.

Even when I’m not actively trying to lose weight, accountability is a must. Whenever I get lazy and stop tracking my daily food intake, the pounds inevitably start to creep back. Even when I think that I’m not getting that far off track, the scale reveals the truth.

Thankfully, the internet has made it SO much easier. There are a number of websites that do all the hard work for you. Just type in what you’ve eaten, and they search through a vast database of foods (even packaged foods and restaurant meals) and return the relevant results. If it’s an uncommon food that’s not already in the database, you can “add a new food” and add to the database for future use. You can even create frequently eaten meals and recipes so you don’t have to manually keep reentering the individual foods or ingredients.

Two of my favorite sites are:

• My Calorie Counter
• Nutrition Data

I use My Calorie Counter to track my daily food intake, but I use Nutrition Data for calculating nutrition data for my recipes (see the handy little nutrition labels that I use in my recipe posts… ).

Any similar sites that you find useful? Let me know!

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