02/28/15- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 1. March 2014 08:52

 

Healthy Proteins- Part 1:

I eat quite a bit of protein in my clean eating food plan.  The general rule is about a third of a gram should be eaten for every pound of your body weight.  You can find protein in a variety of sources:

1.     Lean meats and seafood- Many people choose not to east one or the other (or both), so you have to look for other sources.

2.     Eggs- They contain all eight essential amino acids.  Eggs contribute greatly to muscle recovery.  One egg contains 6 grams of protein, 80 calories and 5 grams of fat.  They are available produced with high levels of omega-3’s (introduced through the animals feed).  I choose to eat egg whites and I’ve found a pasteurized egg-white product that can be safely added to protein shakes and eaten uncooked.

3.     Dairy-  Greek yogurt (20 grams of protein, for 1 cup, 120 cal), low fat or non-fat cottage cheese (15 grams of protein in ½ cup, 80 cal), non-fat milk (a new brand my family is trying has omega 3’s added, and increased protein), low-fat cheeses (I especially love non-fat feta on eggs, pasta and salads).

Tomorrow we’ll add to our list to round out your clean eating food plan.

 

02/28/11 - Monday Workout Diary:

Strength train- chest/shoulders/triceps- DVD-

Pilates reformer class- 55 minutes

 02/28/11- Monday Food Diary:

Breakfast-

2 oz old fashioned oatmeal with 1 tbls protein powder (210 cal)

8 oz 0 % fat Greek yogurt (90 cal) 

1 cup bluberries/strawberries (60 cal)

A.M. Snack-

whey protein powder shake + 1/2 cup pasturized egg whites (190 cal)

 Lunch-

 veggy burger on thin, whole wheat bun, tomato, lettuce, Waldon Farms barbeque sauce  (350 cal)

 1 cup spinach, 4 cherry tomatoes, 1/2 orange sweet pepper(40 cal)

 P.M. Snack-

1 cup high fiber breakfast cereal, non-fat milk (160  cal)

Dinner-

6 oz pork roast  (265 cal) 

3/4 cup brussel sprouts with apple (109 cal)

1 sweet potato,sprinle of cinnamon and I Can't Believe It's Not Butter (100 cal)

TOTAL CALORIES- 1664

 

Tags: , , ,

Paula's Healthy Living

Comments are closed


Copyright © 2004-2017 YourCity.MD LLC All Rights Reserved. The information on this Website is provided as a courtesy of YourCity.MD. This Website is designed as a resource portal for informational purposes only and does not contain any warranties. Reliance on any information found on or through this Website or links found on this Website is entirely at your own risk. If you think you may have a medical emergency, call 911 or your local Emergency number immediately. YourCity.MD and its affiliates are not responsible for the content found on any links contained herein and do not necessarily agree with any of their opinions. - View Full Terms & Conditions