6 NEW PROTEIN SELECTIONS
Eggs for breakfast, tuna for lunch, grilled chicken breast for dinner. Repeat. The same high-protein diet staples over and over can get real boring, real fast. If you're looking to build muscle or burn fat, it's a good idea to stick to foods that are high-protein, low-fat, and low-carb. However, you're more likely to stick to a healthy diet if you give yourself a variety of tasty options. We've put together a list of high protein foods to try instead of the same boring thing– see below for a list that will support your muscle-building goals:
Quinoa – Ever heard of it? Quinoa was a major diet feature in early South America civilizations due to its nutritional value. Its popularity is growing again today and you can probably find some in your local grocery store. When cooked, it's a light, fluffy, nutty alternative to rice and other grains. Even better, it's stuffed with protein. One cup cooked has 8 grams of protein (compare to only 4g in plain, white rice). Plus, 5 grams of fiber in each cup will help you feel fuller for longer.
Mussels & Clams – If you like shellfish, you'll love these stats. Both mussels and clams are very low in carbohydrates and fat and pack in a lot of protein. Just 3 ounces of cooked clam meat has 22 grams of protein, while 3 ounces of cooked mussels have 20 grams. Both are also good sources of iron and zinc. Serve with vegetables (like tomatoes and spinach) and add extra flavor with low-calorie spices like Cajun seasoning to liven up the meal.
Baked Beans – Canned baked beans are inexpensive and really simple to add into your routine. Avoid varieties that add in honey or bacon to avoid extra fat and sugar. A cup of baked beans has just 2 grams of fat and 12 grams of protein. Try it on a cold day over your chicken breast to add extra flavor, protein, and fiber to your meal.
Cottage Cheese – Take a break from the daily routine and try cottage cheese this week. Cut back on fat by choosing a lowfat (1% milkfat) variety. Just a ½ cup of cottage cheese will give you 14 grams of protein. If you don't like it plain, try spreading it over a sliced apple or mix in a spoonful of sugar-free fruit preserves (like strawberry or apricot).
Flounder and Sole – Did you know that tuna isn't the only high-protein fish in the sea? Take a break from tuna this week in favor of some new high-protein fish. Flounder and sole are among the cheaper varieties of fish and can be found in most major markets. 5 ounces of either fish has no carbs and 35 grams of protein! Even better, these fish are great sources of magnesium and vitamin B6 which are also important for maximizing workouts.
Peanut Butter and Yogurt – Looking for a high-protein dessert? Try mixing a plan, low fat yogurt with a tablespoon of peanut butter. The yogurt adds 12 grams of protein in every 8 ounce container and the tablespoon of peanut butter (either creamy or chunky) packs in another 4 grams.
