Lean Proteins
Protein is composed of amino acids and is an important building block in muscles. The Dietary Reference Intake (DRI) of protein is 0.8g per kg of body weight. It's also important because it (along with fiber) helps keep your stomach feeling full for longer periods of time. Protein also helps turn fat into lean muscle with a regular exercise routine.
To convert weight from pounds to kg divide weight in pounds by 2.2 or click here for a calculator that will do it for you.
Example: weight = 110
110/2.2 = 50kg
50 x 0.8 = 40
40g of protein per day for someone who is 110 lbs
List of Lean Proteins
- Chicken Breast- boneless skinless is the best option. There is more fat around the skin so it's best to remove it. Chicken breast provides 8g of protein per ounce of meat. Trim any remaining fat from the chicken breast for the leanest cut of the meat. A serving size of chicken is 3 oz (about 85 grams).
- Fish/Seafood- one of the leanest forms of protein. It's a great source of protein with very little fat. It's Rich in Omega-3, EPA and DHA (brain food). My favorites are tilapia, shrimp, scallops, lobster, and above all...blue crabs. I wouldn't be from the Eastern Shore of MD if I didn't love crabs. Check out this table for serving sizes and food facts for the different types of seafood.
- Lean Beef-very lean ground beef (96% lean is what I get here) is great. Don't get anything less than 90% lean. Beef is high in saturated fat so I avoid it most of the time. I do occasionally make meatballs with it though. I'll include some of my favorite recipes for beef later. If you are really craving a steak, the leaner cuts include the top round, top sirloin, and flank steak. It's best to look for grass fed beef as it contains Omega-3 and Conjugated Linoleic Acid (CLA). Both are healthy types of fat. Serving size is 3 ounces (about 85 grams).
- Egg Whites- You can make some mean scrambled eggs or an omelet with egg whites. Leave out the yolk because it contains cholesterol and fat. They don't digest as quickly as egg whites. Most of the caloric count is found in the yolk. You can buy egg whites in cartons now a days. It makes cooking them go a lot faster. Personally, I advise to look for the actual brand called All Whites (from Crystal Farms). There aren't any additives. You can do whatever you want to them! Serving size of egg whites is 2 fresh egg whites or 1/4 cup egg white substitute.
- Beans- I love beans! You can add them to so many things. Actually...sitting here right now I thought of a recipe I want to try out...hmm...Anyway! Beans are an excellent source of fiber and protein. They also contain very little fat. You can buy them dry and soak them to soften them, or you can buy them canned and rinse them to get any extra salt off. I buy the reduced sodium canned beans and rinse them when I'm putting them into different dishes. There are tons of different types of beans and they are very healthy. I know of a wonderful chili (I can't take credit for the recipe, but I have used it many times) that I'd like to share that I got from the Food Network. Serving size for beans is 1/2 cup cooked.
- Dairy- Why is dairy on my lean protein list? You can find milk or cheese that has a high protein content with a low sugar content. 1% milk and certain cottage cheeses are examples. Soy milk is another one. Chocolate Silk is really good. *Chocolate milk is a great drink for after long runs too.* Serving size is 1.5 ounces of hard cheese (block cheese), 1 cup of milk.
- Protein Powder- For those who are having a hard time getting enough protein in their diet, or want an added amount of protein (body building). There are different types of protein powders, such as whey, casein, egg, soy, and hemp. Whey and casein are dairy based powders and may cause discomfort or gastrointestinal problems for someone who is lactose intolerant. They come in many flavors, chocolate being a favorite here. Talk with your doctor or a dietitian before taking a protein supplement. They can help you choose the type that best suits your needs.
Recipes
Meatballs
This recipe is designed for single servings.
3 oz lean ground beef
spices to taste (garlic powder, onion powder, salt, pepper, oregano, chili powder)
Worcestershire sauce (a few splashes to taste)
It's best to leave them set overnight in the fridge to let the flavors come together.
Spray a skillet with non stick cooking spray. Form meatballs into 3 or 4 small round balls (about gold ball size). Brown the meatballs on all sides on medium heat. Put them into the oven on 375 degrees to finish cooking. It'll take about 10-15 minutes to cook.
Meatballs as a meal (with sauce)
*I credit my friend LoAnn for this recipe. It came from a cookbook that she has. She made it for us one night at her house. I've tweeked it a little to suit my taste, but that's what everyone does! Notice that everything is "to taste". You can add as much or as little of what you like.
1 package of ground beef (most packages come in 1.5ish pounds)
1 egg
1/4 cup boil in the bag brown rice (because it cooks fast)
2 cans of tomato soup
chili spice to taste
Worcestershire sauce to taste
garlic powder to taste
onion powder to taste
salt and pepper to taste
Mix the ground beef with the rice, egg, 1/2 a can of tomato soup (the rest is for the sauce) and all of the spices. It tastes best if you leave it set for a while, but it can be made right away. In a large soup pot or skillet pour the remaining 1 1/2 cans of soup and add 1 can of water. Add a few splashes of Worcestershire sauce and mix in. Heat on low. Form the meatballs about ping pong ball size and drop them into the pot. Cover and cook on medium low heat for 10 minutes. Leave a small opening to let steam out. Flip the meatballs over and stir the sauce as best as possible. Replace the lid (venting slightly) and cook for another 15-20 minutes.
Check to see if the meatballs are cooked through. Remove them when they are and cover to keep them warm. Turn the heat up (to medium) on the sauce and stir to keep it from sticking. Let the sauce thicken to desired consistency then replace the meatballs and coat with sauce.
Serve with rolls, bread sticks or biscuits and a nice salad.
Quick & Easy Shrimp
Now, this recipe is open to many interpretations. You can add whatever veggies you like with your shrimp. Personally, broccoli, celery, and onions are my favorites.
3 oz Shrimp (about 8 pieces), uncooked, peeled and cleaned
vinegar (2 cap fulls)
salt
Old Bay
Cut your chosen veggies into stir fry worthy sizes. Heat your pan (wok if you have one) on medium. When the pan is hot spray it with a little bit of cooking spray. Add your veggies. Sprinkle on some Old Bay and add a little bit of salt. Add 1 cap full of vinegar. Saute them to your desired done-ness. I like mine still crispy. Toss your shrimp with a little Old Bay and salt, then add them to the pan. Add the remaining cap full of vinegar and saute until done. Shrimp only take a couple of minutes to cook. The best way to judge if they're done is by shape and color. They should be C shaped (if they're O shaped they're overdone) and slightly pinkish.
Delicious Tilapia
This is one of the quickest recipes I know. Our family loves fish so make it alot.
Tilapia fillets
Mediterranean Spiced Sea Salt (McCormick) or a Lemon Pepper blend
Preheat oven to 400. Heat a nonstick pan over medium heat. Spray it (just to make sure it won't stick). Add the fish fillets and saute on both sides. Then stick the whole pan in the oven for 10-15 minutes. Make sure your pan has an oven safe handle.
That's it! It's that easy.
Serve it with rice. I normally spice ours with the same seasoning I put on the fish.
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