Healthy Proteins- Part 1:
I eat quite a bit of protein in my clean eating food plan. The general rule is about a third of a gram should be eaten for every pound of your body weight. You can find protein in a variety of sources:
1. Lean meats and seafood- Many people choose not to east one or the other (or both), so you have to look for other sources.
2. Eggs- They contain all eight essential amino acids. Eggs contribute greatly to muscle recovery. One egg contains 6 grams of protein, 80 calories and 5 grams of fat. They are available produced with high levels of omega-3’s (introduced through the animals feed). I choose to eat egg whites and I’ve found a pasteurized egg-white product that can be safely added to protein shakes and eaten uncooked.
3. Dairy- Greek yogurt (20 grams of protein, for 1 cup, 120 cal), low fat or non-fat cottage cheese (15 grams of protein in ½ cup, 80 cal), non-fat milk (a new brand my family is trying has omega 3’s added, and increased protein), low-fat cheeses (I especially love non-fat feta on eggs, pasta and salads).
Tomorrow we’ll add to our list to round out your clean eating food plan.
02/28/11 - Monday Workout Diary:
Strength train- chest/shoulders/triceps- DVD-
Pilates reformer class- 55 minutes
02/28/11- Monday Food Diary:
Breakfast-
2 oz old fashioned oatmeal with 1 tbls protein powder (210 cal)
8 oz 0 % fat Greek yogurt (90 cal)
1 cup bluberries/strawberries (60 cal)
A.M. Snack-
whey protein powder shake + 1/2 cup pasturized egg whites (190 cal)
Lunch-
veggy burger on thin, whole wheat bun, tomato, lettuce, Waldon Farms barbeque sauce (350 cal)
1 cup spinach, 4 cherry tomatoes, 1/2 orange sweet pepper(40 cal)
P.M. Snack-
1 cup high fiber breakfast cereal, non-fat milk (160 cal)
Dinner-
6 oz pork roast (265 cal)
3/4 cup brussel sprouts with apple (109 cal)
1 sweet potato,sprinle of cinnamon and I Can't Believe It's Not Butter (100 cal)
TOTAL CALORIES- 1664
Subscribe