![]() ![]() And learning to eat different types of protein may also improve your diet. When you plan a meal around a lean source of protein, you have less space on your plate for less nutritious foods. You may be more inclined to choose nutrient-dense foods.A strong body performs better throughout daily activities, and muscles also burn more calories than fat, even at rest. You'll build and maintain more muscle mass.Including protein in your meals and snacks can help you to feel full and satisfied, which may help with portion control. That typically means eating fewer calories from carbohydrates or fats to keep your calorie total in balance. What You Can EatĪ high-protein diet generally recommends getting more than 20% of your total calories from protein. Day 1: Eggs, cottage cheese, whole grain toast, berries Greek yogurt with banana slices Chicken breast, greens, toasted pita wedges, cucumber, cherry tomatoes, tzatziki Whey protein shake with milk Sirloin steak, sweet potato, sautéed spinach.ĭay 2: Oatmeal mixed with protein powder, shredded zucchini, and egg whites, berries Hard boiled eggs, apple slices Tuna salad on whole grain, side salad Protein bar Chicken pasta primavera, roasted broccoli.ĭay 3: Protein pancakes, mixed berry sauce Cottage cheese with cinnamon and diced apples Extra-lean beef chili with beans and veggies, cornbread Whey protein shake, pear Grilled chicken breast, green beans, brown rice.ĭay 4: Scrambled eggs, smoked salmon, sautéed asparagus Whole grain crackers, turkey pepperoni stick Chicken salad wrap with greens, cucumber, avocado Boiled eggs, pita bread Poached white fish, lemon, broccoli, rice pilaf.ĭay 5: Steak, egg whites, sliced tomato, whole grain toast Greek yogurt with grapes White fish tacos with cabbage slaw Mixed berry and protein powder smoothie Black bean brownie, almonds Salmon with teriyaki sauce, stir-fry veggies, brown rice.ĭay 6: Greek yogurt bowl with fruit, boiled egg Tuna salad on crackers and cucumber slices Apple, almond butter, premixed protein shake Cuban style pork loin stuffed with Swiss cheese, pickles, mustard, roasted potato wedges, kale salad.ĭay 7: Egg white omelet, shredded cheese, mushrooms, spinach, whole grain toast Protein bar, apple Steak wrap with blue cheese, mixed greens, side salad Cottage cheese with blueberries Beef stew with veggies and barley, green beans. ![]()
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