2. Eggs [6g protein per egg]
3. Pork Mince [20g protein per 100g]
4. Chicken Breasts [31g protein per 100g]
5. Frozen Wild salmon [25g of protein per 100g]
6. Peanut butter [23g protein per 100g | 5.3 protein per serving] 7. Greek Yoghurt 2% [10g protein per 100g]
8. Milk 3% fat [8g protein per cup]
9. Canned giant beans [6g protein per 100g, 15g per can]
10. Whey Protein [1 scoop of whey is 25g in which around 20g, depending on the brand, is protein] At two scoops a day a 10lbs container will last you around ten weeks.
If you buy discounted meat with 30% off you’ll save a significant amount of money and from my point of view there is nothing wrong with meat that was full price yesterday and is discounted today. I often buy in bulk whenever there is special offer or a promotion and freeze the meat. I make my own burgers from pork or turkey mince and freeze them for a later date. Meat can be frozen for up to two months just make sure you separate the portions so you don’t have to defrost the entire container – once you defrost something you can’t put it back in the freezer.
I prefer to buy low fat milk and yoghurt simply because I don’t need the extra calories. If you are skinny and you need to gain weight go for full fat. If you drink a litre of full fat milk a day it’ll help you gain higher muscle mass.
Frozen wild salmon isn’t all that expensive especially if you wait for better offers at the nearest supermarket. I often buy wild salmon to have it at least once a week with rice and steamed vegetables. You can also find it canned which will be an even better option than tuna. Also keep in mind that tuna is high in mercury so I wouldn’t suggest you eat more than 250g a day.
Beans may not be everyone’s food of choice but they are cheap, accessible and easy to make (re-heat in the microwave and you are done). I often buy whole boxes of giant beans in red sauce to have during the week with whole wheat tortillas. A plate of hot giant beans + 2 tortillas will give you 25g of protein.
I used to have reservations about the tabs of protein powder bodybuilders buy. After all, that was not my intention to get bulky or use some cheesy magic foods to improve my fitness. For me, if it comes in powdered form it should be approached sceptically at the very least. Of course, when I struggled to gain any muscle (never mind big) I started looking up other sources of protein but eggs and chicken (there is only so much I can physically eat during the day).
Then I came across whey protein which is in fact a by-product of cheese production and that seemed to make sense to me. There are different types and health claims (anti-inflammatory or anti-cancer properties) attributed to protein powders and there aren’t any actual draw backs to speak of except of milk allergies some people might experience. I use it as a supplement for my post- workout protein blends. I usually make a blend with a low fat yoghurt, fruit or berries of any kind and that counts as a micro-meal. Basically, that’s just enriching an ordinary yoghurt with high amounts of protein. I prefer ordinary whey protein to any super mixes or engineered formulas (you can never trust an engineer! : )
Of course, my absolute favourite is Greek yoghurt. I can eat it all day with a little bit of cinnamon sprinkled over the top. It tastes great and it keeps me feeling full. Actually, apart from my home made protein bars Greek yoghurt is the best hunger killer, for me personally.
The more muscle you have the more calories you burn daily – muscle is kind of high maintenance energy wise. People who try to lose weight often overlook the importance of muscle growth that will actually aid them in burning the fat later on. If you are afraid to get bulky make sure you get enough cardio in your training as your body optimises the muscle density is not going to increase but stay lean. Runners can’t get huge muscle because of that, for example. Your body is smart and it optimises itself for the lifestyle. If you eat carbs and sit on your arse all day long it’ll take the shape of your sofa. If you run daily and you eat protein you’ll get a lean muscled body. It’s very smart that way. If growing big muscles and gaining weight is your goal you’ll need to eat extra high protein meals during the day for higher calories intake. The more calories you eat the more building material you’ll have. If you need to lose weight protein diets are the best. Low calorie diets may work fast but you lose too much muscle in the process and then gain fat back a lot faster. If you keep your meals high protein and low fat you’ll not just lose weight but you’ll get to see the muscles you already have. As a runner I often carry an extra few pounds on me for my long runs but if I need to drop them I often use protein diets to shed the weight.
A sample meal plan would be:
Breakfast: 3 whole eggs with spinach or olives Snack [only if you absolutely need to]: 200g low fat Greek yoghurt
Lunch: 1 can of tuna with lettuce salad
Post workout: 1 scoop whey blended with 250g yoghurt and half a banana
Dinner: 150g chicken breast with brown rice & broccoliBefore bed [only if you absolutely need to]: 200g low fat Greek yoghurt with berries & flax seeds
More extreme version:
3 eggs whites fried for breakfast
Container of Greek yoghurt 500g with cinnamon - spread during the day.
1 scoop whey blended with 250g yoghurt- post-workout
Lean meat or fish (chicken, very lean pork or salmon) grilled with steamed vegetables for dinner
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