Answers (11)
1
The best lean protein to try is an all natural one; nothing that comes from a can or packet or that is overly processed. The more processed your food is the lower nutrient density and the more added sodium you will consume. It also helps to vary your proteins throughout the day. If you are trying to lose weight buy a $5 food scale and weight your proteins so you can accurately calculate your caloric intake.
Here is my sample menu when I am dialed in for a show, keep in mind this is catored to my specific goals, size and physical activity so it wouldn't make sense for you to copy it. Normally I do not consume this much protein, but because I cut down my calories substantially it is important to increase my fat and protein:
Breakfast: 1 whole egg, 5 egg Whites, 1/4 an avocado, 1 cup brown rice (I get my carbs in the morning), 1/4 sup spicy salsa.
Snack: 1/2 a baked yam, 4 oz chicken breast, 1/4 an avocado
Lunch: 1-2 cups lightly cooked broccoli, 4 oz lean ground turkey, 1/4 avocado, 1/4 cup spicy salsa
Snack: ( I start to get a sweet tooth) 1 cup mixed berries or a pear, 16-20 raw, unsalted almonds
Dinner: 2 cups diced butter nut squash, 3 oz lean round eye steak, side salad
Again this is when I am super dialed in. It's boring, but I am never hungry and I change my foods based on my activity level. If I am sitting on the computer all day, I cut the calories down to 1500, if I am training clients all day, I bump it up to 1800 calories. I space my meals so that I eat every 2-3 hours.
I hope this helps!
Here is my sample menu when I am dialed in for a show, keep in mind this is catored to my specific goals, size and physical activity so it wouldn't make sense for you to copy it. Normally I do not consume this much protein, but because I cut down my calories substantially it is important to increase my fat and protein:
Breakfast: 1 whole egg, 5 egg Whites, 1/4 an avocado, 1 cup brown rice (I get my carbs in the morning), 1/4 sup spicy salsa.
Snack: 1/2 a baked yam, 4 oz chicken breast, 1/4 an avocado
Lunch: 1-2 cups lightly cooked broccoli, 4 oz lean ground turkey, 1/4 avocado, 1/4 cup spicy salsa
Snack: ( I start to get a sweet tooth) 1 cup mixed berries or a pear, 16-20 raw, unsalted almonds
Dinner: 2 cups diced butter nut squash, 3 oz lean round eye steak, side salad
Again this is when I am super dialed in. It's boring, but I am never hungry and I change my foods based on my activity level. If I am sitting on the computer all day, I cut the calories down to 1500, if I am training clients all day, I bump it up to 1800 calories. I space my meals so that I eat every 2-3 hours.
I hope this helps!
1
Vegetables. They contain all of the protein you need, are fat free, cholesterol free, nutrient dense, and high in fiber. Read, "The China Study." You will learn that animal protein is the number one most powerful promoter of cancer. And the worst is dairy. Ideal recommendation would be ZERO dairy, and 10% or less animal protein. The other 90% can be fruits, vegetables, whole grains, rice, and legumes.
The whole eating dead animal meat thing is so on it's way out, and is not supported by the bulk of current nutrition science. 55% of all olympic athletes in the last olympic games were either vegan or vegetarian; not for animal rights issues, but because a plant-based diet provides all the protein one needs, and has a greater effect on physical performance than a diet containing meat. That is what the science says. Period.
This whole nutrition aspect of training hasn't changed in decades, but is on the verge of making a massive shift. I recommend each and every trainer out there learn more about the science and value of plant-based nutrition. Because at some point, it will long since have been the diet of champions. As it already is. Any registered Dietician still recommending against a 100% plant-based diet for disease prevention and reversal, as well as athletic performance, is simply out of the loop, and out dated.
Start by reading, "The China Study."
The whole eating dead animal meat thing is so on it's way out, and is not supported by the bulk of current nutrition science. 55% of all olympic athletes in the last olympic games were either vegan or vegetarian; not for animal rights issues, but because a plant-based diet provides all the protein one needs, and has a greater effect on physical performance than a diet containing meat. That is what the science says. Period.
This whole nutrition aspect of training hasn't changed in decades, but is on the verge of making a massive shift. I recommend each and every trainer out there learn more about the science and value of plant-based nutrition. Because at some point, it will long since have been the diet of champions. As it already is. Any registered Dietician still recommending against a 100% plant-based diet for disease prevention and reversal, as well as athletic performance, is simply out of the loop, and out dated.
Start by reading, "The China Study."
1
I agree mostly with Don. If you're going to continue with what you're eating, it doesn't really matter as long as additives are at a minimum. Otherwise, I would seek out non animal sources of protein so you will avoid saturated fat and cholesterol. Also, animal protein have no fiber which is essential to your health and weight loss. Eat clean and eat foods as close to their natural state as possible. My personal favorites are black beans and chickpeas. Chickpeas can smell like chicken so you can mash them up and make a "chicken" salad out of them like I do with veganaise, carrots, and celery. Tote that around with you or grab it if you want something quick.
0
As mentioned early both are great choices but it all boils down to personal preference. For example I use chicken breast as a staple for lunch and dinner and use tuna (cans) as great snacks to get me through the day and boost up that protein count.
Chicken 4oz
110 calories
Fat 0g
Cholest. 70mg
Sodium 200mg
Carbs 0g
Protien 25gm
Tuna (1 Can w/water)
110 Calories
Fat 2.5g
Saturated Fat 0.7g
Cholest 35.7
Sodium 320mg
Carbs 0
Protein 20g
As you can see they are both VERY similar and vary in the fat and sodium department but tuna has good fat so you should be ok. Personally I feel mentally more content eating a chicken breast as a "meal" than I do eating a can of tuna.
Good luck and don't forget about tilapia, salmon and other great fish!
Chicken 4oz
110 calories
Fat 0g
Cholest. 70mg
Sodium 200mg
Carbs 0g
Protien 25gm
Tuna (1 Can w/water)
110 Calories
Fat 2.5g
Saturated Fat 0.7g
Cholest 35.7
Sodium 320mg
Carbs 0
Protein 20g
As you can see they are both VERY similar and vary in the fat and sodium department but tuna has good fat so you should be ok. Personally I feel mentally more content eating a chicken breast as a "meal" than I do eating a can of tuna.
Good luck and don't forget about tilapia, salmon and other great fish!
0
That type of chicken can come in packets too which are convenient, and you would want to choose the ones packed in water and not oil. I would watch the sodium level on packaged items too and there have been some concerns with levels of mercury with tuna, so you might consider reading up on that or talking to your doc if you eat tuna frequently. If you are able to do some shopping and planning once or twice a week, you could try grilling or baking a batch of chicken breasts with dry seasonings and divide them in servings in easy to grab containers. We like using a soft-sided cooler with re-freezable ice for eating on the run. We also like other sources of protein such as salmon, tilapia, 99% fat free ground turkey breast and cutlets, bison, 95% fat free ground beef, egg whites, spinach, black beans, organic edamame, things like that.
0
If eating meats is out of the question, I have found more tolerance to powdered soy protein rather than whey. We blend it with frozen banana, frozen strawberries, and juice.
0
Rather than meat in a can that is likely very high in sodium and possibly also in toxic preservatives, consider a meal replacement shake that is high in Whey protein, and low in sugar. Shakeology has an excellent mix of nutrients and serves as an excellent meal replacement. I prefer to use only half a serving of Shakeology with some pure Whey Protein powder to increase the protein content and decrease the sugar.
From the research I have done on protein supplements, Whey protein has been shown to play a more active role in weight loss than other protein supplements, and is a great adjunct to whole food protein sources such as meat, dairy and quinoa. I avoid soy unless I am 100% confident the source is not genetically modified.
From the research I have done on protein supplements, Whey protein has been shown to play a more active role in weight loss than other protein supplements, and is a great adjunct to whole food protein sources such as meat, dairy and quinoa. I avoid soy unless I am 100% confident the source is not genetically modified.
0
Tuna is high in merury and should be limited. Go with chicken and Alaskan caught Salmon not farmed fish.
0
Hi,Jared!
You intuitively had chosen the best choise of lean ptotein.A can of tuna in water and skinless chicken.
Another valuable choises are:beef:Select or choice grades trimmed of fat:ground round,roast,round,sirloin,steak,tenderloin.
-Cottage cheese
-Eggs whites
-Fish,fresh or frozen,plain: catfish,cod,flounder,halibut,salmon,tilapia,trout,tuna.
Lamb:chop,leg,or roast'
-Oysters,fresh or frozen.
-Poultry,without skin:chicken,Cornish hen,domestic duck,turkey.
-Salmon,canned.
-Sardines,canned.
-Shellfish:clams,crab,imitation shellfish,lobster,scallops,shrimp.
-Tuna,canned in water or oil,drained.
-Veal: loin chop,roast
-Tofu,light.
With regards,Miroslava.
You intuitively had chosen the best choise of lean ptotein.A can of tuna in water and skinless chicken.
Another valuable choises are:beef:Select or choice grades trimmed of fat:ground round,roast,round,sirloin,steak,tenderloin.
-Cottage cheese
-Eggs whites
-Fish,fresh or frozen,plain: catfish,cod,flounder,halibut,salmon,tilapia,trout,tuna.
Lamb:chop,leg,or roast'
-Oysters,fresh or frozen.
-Poultry,without skin:chicken,Cornish hen,domestic duck,turkey.
-Salmon,canned.
-Sardines,canned.
-Shellfish:clams,crab,imitation shellfish,lobster,scallops,shrimp.
-Tuna,canned in water or oil,drained.
-Veal: loin chop,roast
-Tofu,light.
With regards,Miroslava.
