Britt's Getting Fit

07/29/2025

Struggling with ideas for protein? I’ve got you. Save this list so the the next time you’re struggling, you have some ideas at the ready.

1. Boneless skinless chicken breast contains 26g of protein and 140 calories per 3 oz cooked.

2. Turkey breast (cooked) contains 25g of protein and 135 calories per 3 oz.

3. Lean ground beef (90% lean, cooked) contains 22g of protein and 180 calories per 3 oz.

4. Sirloin steak (cooked) contains 23g of protein and 180 calories per 3 oz.

5. Pork tenderloin (cooked) contains 22g of protein and 140 calories per 3 oz.

6. Canned tuna (in water) contains 20g of protein and 100 calories per 3 oz.

7. Salmon (cooked) contains 22g of protein and 175 calories per 3 oz.

8. Cod (cooked) contains 20g of protein and 90 calories per 3 oz.

9. One whole egg contains 6g of protein and 70 calories.

10. Egg whites contain 7g of protein and 35 calories per 1/4 cup (liquid).

11. Greek yogurt (plain, nonfat) contains 17g of protein and 100 calories per 6 oz.

12. Cottage cheese (low-fat, 1%) contains 14g of protein and 80 calories per 1/2 cup.

13. String cheese (part-skim mozzarella) contains 6–8g of protein and 80 calories per stick.

14. Protein-enriched almond milk contains 10g of protein and 80 calories per 1 cup.

15. Cooked shrimp contains 20g of protein and 100 calories per 3 oz.

16. Tempeh contains 31g of protein and 320 calories per 1 cup.

17. Tofu (firm) contains 10g of protein and 90 calories per 1/2 cup.

18. Lentils (cooked) contain 18g of protein and 230 calories per 1 cup.

19. Chickpeas (cooked) contain 15g of protein and 270 calories per 1 cup.

20. Black beans (cooked) contain 15g of protein and 225 calories per 1 cup.

21. Edamame (cooked) contains 17g of protein and 190 calories per 1 cup.

22. Quinoa (cooked) contains 8g of protein and 220 calories per 1 cup.

23. Green peas (cooked) contain 8g of protein and 120 calories per 1 cup.

24. Peanut butter (natural) contains 8g of protein and 190 calories per 2 tablespoons.

25. Almonds contain 6g of protein and 165 calories per 1 oz (about 23 almonds).

26. Pumpkin seeds (pepitas) contain 9g of protein and 160 calories per 1 oz.

27. Whey protein powder (isolate) contains 25g of protein and 110–130 calories per scoop.

28. Banza pasta contains 14 grams of protein and 190 calories per serving.

29. Protein bars (e.g., Quest, Barebells) contain 15–21g of protein and 180–220 calories per bar.

30. Ready-to-drink protein shakes contain 20–30g of protein and 160–250 calories per bottle (11–14 oz).

02/17/2025

Is there anything sexier than a detailed list of high protein options? I don’t think so. If you’re in the mood for some weight loss, muscle retention, and a little muscle growth, you’ve found the right list:

Breakfast Options:
3 Eggs - 210 calories, 18g protein
Pro Greek Yogurt - 140 calories, 20g protein
Shake - 160 calories, 30g protein
- 190 calories, 14g protein
Breakfast Burrito (TBD dependent on ingredients), typically 350 calories, 20g protein

Snack Options:
String Cheese: 60 calories, 6g protein
- 70 calories, 17g protein
- 90 calories, 9g protein
Hummus - 70 calories, 2g protein I eat it with carrots

Lunch Options
Egg roll in a bowl - 400 calories, 35g protein
Shrimp cocktail - 130 calories, 35g protein
Grilled chicken salad - 350 calories, 40g protein
Protein box 450 calories, 45g protein

Dinner Options
Ahi Tuna - 250 calories, 40g protein
Chicken skillet - 400 calories, 45g protein
Shrimp zucchini boats - 150 calories, 20g protein
Taco soup - 450 calories, 35g protein

Desserts
Protein Cake - 250 calories, 20g protein
bar - 100 calories, 5g protein
- 360 calories, 20g protein
Protein Krispies - 150 calories, 9g protein

02/14/2025

4 years difference, 2 years of hard work, and a lifetime to go.

Can I be honest? I didn’t think I’d get here. I knew that I’d lose some weight but I thought I would have gained it all back by now. It’s always happened and I thought it would happen again. I didn’t want it to happen but that’s the cycle that I’d lived through time and time again.

I’m proud of the weight loss but I’m way more proud of the fact that I kept going and that I keep going every day.

Happy V-Day! Share your favorite NSV.

02/14/2025

Can you spot the difference? Tell me what you see. Shannon is being used as a “control” for this photo and experiment.

Same bestie, 3 years difference.
No more triple chin
No more fear of going out in public
A lot more confidence
A lot more happiness
The same chick cheering me on that has been doing so for the past 24 years. I love you .with.shannon

#

02/12/2025

02/11/2025

Only a few more hours left until we chat with if you’ve been wanting more information about GLP1s, join us at 7 pm CST

This is your chance to hear from an endocrinologist and expert within the field. We hope to see you then!

Drop your questions for us ⬇️