03/01/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 2. March 2014 08:47

 

 Healthy Proteins- Part 2:

Protein plays an important part in developing a healthy, muscle building, clean eating plan. There are a variety of sources from which you can get protein in your daily diet plan.

Yesterday we discussed meat, egg, and dairy ideas as sources of protein.  Today, we continue our list:

4) Grains- Many whole grains have protein (not white grains that are just carbs).  Try quinoa (one of my favorites for its protein count as well as how versatile it is, and how quick and easy it is to make), barley whole wheat couscous, and oats. 

5) Legumes- They are high in fiber and protein.  Some examples are chickpeas, lentils; black and white beans (add a pinch of baking soda to soak water to reduce the known ‘side effects’).  Also splurge for organic beans if you buy canned, they typically have less sodium.

6) Nuts and Seeds- Almonds have the most protein adding up 6 grams per ounce.

7) Tofu

8) Spirulina- It’s known as blue0green algae.  It’s a complete protein and is often found in pill or powder formula.  You can add it to drinks, dips, salads and sauces.

9) Whey Protein Powder- This digresses from my clean eating focus in that it’s not made ‘by God’, but manufactured, but I use it after workouts for a protein/calorie boost (contains a branch-chain amino acid that is critical for muscle development).

So, as you can see over these two days, there are quite a few sources that can provide your training and eating plan with good quality, nutritional protein for muscle development and repair.

 

 

Tuesday 03/01/11 Workout Diary:

DVD workout tape- 55 min- plyometrics

it was a beautiful day, so I added a 30 minutes walk just because...I needed some vitamin D!

 Tuesday -03/01/11 Food Diary:

Breakfast-

2 whole wheat Kashi waffle (160 cal.)

1tbls organic almond butter, banana( 150 cal.)

A.M. Snack-

8 oz non-fat cottage cheese, 1/4 cup strawberries (180 cal.)

Lunch-(restaurant)

shrimp- grilled, just spices, no oil - (90 cal.)

Salad bar- spinach, garbanzo beans, beets, zucchini, sunflower seeds, carrots, light balsamic dressing(2 tbls)( 200 cal.)

P.M. Snack- 

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

Dinner-

6 oz Roasted chix breast (280 cal.)

2 Roasted yellow beet (44 cal.)

1/2 cup quieno with peas ( 175 cal.)

Dessert-

8oz 0% Greek yogurt,Waldon Farms chocolate sauce (90 cal.)

Homemade popcorn ( 90 cal)

 

TOTAL CALORIES- 1649

 

 

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Paula's Healthy Living

Comments (2) -

jean
jean
3/3/2015 11:37:41 AM #

I am 55, 5'3" and weigh 185.  I need structure to lose weigh and was wondering if you meal plan for the day and based on what (how many carbs, protein,fruit and fat servings, etc.) You look great and I  would like to follow suite.

Paula
Paula
3/8/2015 4:30:22 PM #

I believe that my eating plan would work for you.  It's a good balance of good carbs, protein, whole grain products, and low fat dairy.  I highly recommend eating 0% Greek Yogurt .  Add blueberries or strawberries.  First off,  get a weight scale ( Target or Walmart or internet).  Its a rude awakening to understand the 'true' weight of food and start a food diary TODAY.  Use scraps of paper or go online and download a diary.  It really helps you track/and be aware of calories and what foods nutritional values are.  I've written several detailed blogs about this and they could REALLY HELP!  Let me know.  If you can, 'like' the city site on your homepage of Facebook,  to help get the word about the blog out there.  Thanks for your support

Comments are closed


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