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HIGH PROTEIN MEAL PLAN

• Eating enough protein is important when your body is fighting off or recovering from infections. Protein builds muscle tissue and also helps your immune system fight infections. You can obtain protein either from animal or vegetable sources. Eat generous portions of protein at each meal. Good sources include:
• Animal Protein Fish, chicken, turkey, red meat (veal, lamb, beef, pork, rabbit or venison) and organ meats (liver), gizzards.
• Eggs, cheese, milk products.
• Vegetable Protein
• Cooked beans (kidney beans, black-eyed peas, soybeans or garbanzo beans), falafel. Split peas and lentils.
• Tofu, tempeh, miso and seitan (flavored wheat gluten).
• Fortified soymilk (rice milk, cashew milk or almond milk with added protein powder).
• Nuts (walnuts, pecans, cashews or almonds) and nut butters (peanut butter or cashew butter). Seeds (sesame or pumpkin) and seed butters (tahini).
• Suggestions for increasing protein in your meals: Use hard-boiled eggs to make egg salad sandwiches; add sliced or diced hard-boiled eggs to salads; eat desserts t at are made with eggs (muffins, cookies, custard, pudding, angel food or sponge cake); add eggbeaters or protein powder to milkshakes; and try french toast for sandwiches instead of regular bread.
• Add diced meats, chopped chicken or turkey to soups, salads and sauces.
• Add canned tuna, salmon, sardines, shrimp or crabmeat to casseroles and salads. Grate cheese into sauces, soups, omelettes, baked potatoes and steamed vegetables; add shredded or diced cheese t tossed salad, chicken salad or potato salad; try cottage cheese with fruit, green salads or mix into casseroles like baked ziti.
• Snack on cheese and crackers or on cheese and fruit between meals. Use milk, Lactaid milk, fortified soymilk or nut milks in hot or cold cereals, cream soups and fruit shakes.
• Eat yogurt with dry cereal or fruit.
• Buy yogurt that contains an active Lactobacillus acidophilus culture.
• Lacidophilus is a good bacteria that reduces the amount of lactose in the yogurt so you will be able to digest it more easily than regular milk if you have a problem with lactose intolerance.
• If you have diarrhea resulting from antibiotics, yogurt may help to reduce your diarrhea.
• Spread nut butters (peanut, cashew or pistachio) on bread, toast, crackers, fresh fruit or raw vegetables.
• Add beans to soups and salads; spread bean dip on bread, crackers or raw vegetables; add cubed tofu, tempeh or chopped seitan to soups, salads and casseroles.