Tuna Fish.

Tuna Omelette 6 Egg Whites 1 Yolk Dash Milk (or water) ¼ Finely Chopped Onion Boiled Potato, sliced thinly 185g Tin of Tuna in Brine Tomato Sauce Ultra Low Fat Cheese cut into small chunks or Low Fat Cottage Cheese In a Non-Stick fry pan cook the onion until it is brown. Tip it out and put to one side for the moment. Put the Egg Whites, Yolk and dash of Milk in a bowl and mix until the yellow colour is the same right through. On low heat pour the Egg mixture into the pan and leave it to cook through. If the heat is too high then you will burn the eggs, do not stir, just let it simmer. Once the Eggs are cooked almost all the way through and a thin runny layer is left on top, then sprinkle the tuna, onion, potato and ultra low fat cheese (or cottage cheese) evenly over the Omelette. Put Tomato Sauce over it and then fold the omelette in half on itself. ------------------------------------------------------ Baked Beans Omelette 6 Egg Whites 1 Yolk Dash Milk (or water) Baked Beans, 1 Can (small) Put the Egg Whites, Yolk and dash of Milk in a bowl and mix until the yellow colour is the same right through. On low heat pour the Egg mixture into the pan and leave it to cook through. If the heat is too high then you will burn the eggs, do not stir, just let it simmer. Once the Eggs are cooked almost all the way through and a thin runny layer is left on top, then pour the baked beans onto the omelette as thin and even as possible. Fold the omelette in half on itself. Let it heat through then flip it for a minute or two. ------------------------------------------------------- Kai Gee-ow Moo Sap Gap Khao (Thai Omelette with Pork over rice) 6 Egg Whites 1 Yolk Garlic, fresh, chopped Pork, minced (if you don't eat Pork can use Chicken instead) Fish Sauce (Nam Pla) or Soy Sauce or Salt Thai Chilli Sauce Tomato Sauce (Ketchup) Put the Egg Whites, Yolk and Fish Sauce in a bowl and stir vigorously until it is mixed evenly. Spray a light coating of oil into a Non-Stick fry pan (use an aerosol type oil). Fry the garlic and pork until it is cooked, lower the heat and pour the Eggs into the pan. Do not stir let it simmer. When the omelette is almost cooked through flip it quickly and seal the other side. Serve on a plate over rice. To make the correct sauce mix equal parts Sweet Thai Chilli Sauce and Ketchup together and then spread it evenly over the omelette. ------------------------------------------------------- Khao Pat Kai (Moo or Gai) gap Kai Dhao (Fried Rice (with egg, pork or chicken) with Fried Egg) 1 Cup Cooked Rice 3 Eggs Chicken or Pork, diced, 200g (optional) 1 Onion, diced Cabbage, chopped Garlic, fresh, minced Carrot, thinly sliced Beans or Snow Peas Tomato Oyster Sauce (optional) Fish Sauce Soy Sauce Tomato Sauce - Ketchup (Optional) Teaspoon sugar Fry the onion and the garlic first in a non-stick frypan, add in the meat if you want any. When ready pour in the rice, vegetables on high heat, stirring vigorously. Add in Oyster sauce, Fish Sauce and Soy Sauce to taste (add a little at a time). Add in the sugar, stir. Crack 2 eggs into the mixture and stir through until the eggs are cooked, at this point you can add tomato sauce if you desire. Seperately fry an egg and place it on top of your fried rice when serving. -------------------------------------------------------

Turkey Burger. Boca Burger. Eggs.

Salmon, lentils, soy beans/tofu, chicken breast, turkey, garbanzo beans

chicken breasts tuna beans

A good meat Jerky (not processed garbage), Salmon, Tuna, Chicken Breasts (skin=very bad), certain cuts of beef.

Oddly, no one seems to have mentioned seitan (wheat gluten), a delicious vegetarian / vegan protein food that is much lower in fat than tofu, and tastes more like meat: http://en.wikipedia.org/wiki/Wheat_gluten_(food) However, it's not the vegetarian miracle food - soy protein is a far more complete protein (in terms of amino acid composition), and some people have wheat gluten allergies.

Protein bar sold at Costco! 20g of protein and virtually no fat!

Beans such as soy, lentil, etc. Animal internal organs, such as a liver.

Sirloin steak, minus the fat.

Egg white is the only source of pure protein! it contains noooo fat, and although it looks weird it tastes quite good! Yip, so eat just the egg white! You can scramble just the egg white, i really like it! All the bad fats are in the yolk!

Tofu, Textured Vegetable Protein, Seitan.

The Incredible Edible Egg

Egg whites are fine. The most economical is the store brand that comes in a quart carton. Looks and tastes just like real scrambled eggs, even in the microwave. Just add a little milk to keep it from looking too dry. The 'best' answer is No. 13 (2 above). Thanks JoeK. Keep that 6-pack tight. (You an instructor?)

most seafood shrimp fish protein shakes low fat beef low fat turkey meat

Beans and tofu! Put them together and they have no taste either! Woohoo!

Chicken breast and fish are lower in fat than red meat and better for you. Quorn meat is pure plant protein and has absolutely no fat at all!

Tuna, tofu, chicken brest, some protein shakes, egg whites, beans