08/07/15- Paula Maier's Healthy Living Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 8. August 2015 14:53

                                                  If you are trying to reduce your meat intake, are a vegetarian, or a vegan there are ways to keep your protein intake at an adequate level. 

50 g of protein for women and 63g for men is the recommended amount.   If you enjoy seafood, that can help you meet your goals. 

Brown rice, quinoa, faro, barley and other whole grains deliver a strong amount of protein.  A cup of cooked quinoa (red or white) provides 8 g of protein and less than 4g of fat. 

Utilize legumes and nuts.  Lentils are great in salads and added to soups and stews.  1 cup has almost 18g of protein.  When using canned beans, look for PBA free cans, and rinse them before using in wraps, on salads, mixed with brown rice or farro, or mashed and used as a spread on sandwiches or crostini.  Mashed beans can also be used as vegetable dip like hummus, Tzatziki or white-bean dip. 

Stay open to using tofu and soy foods.  Experiment with the flavors and textures of these foods.  Find what brightens your tastes.   

Add dairy including Greek yogurt to wraps, in place of sour cream or as a dessert for a big protein boost.  1 cup of low-fat cottage cheese has 28 g of protein.  Ricotta, low fat cheese, and goat cheese can be the topping of a veggie thin-crust pizza for a delicious meatless dinner.

Reducing you overall red meat intake can help reduce heart disease and help you attain your weight goals.  You can make these changes, or be a vegan or vegetarian and still include a healthy amount of protein in your diet.

Tuesday 08/07/12- Workout DIary-

 

Pure Barre Class- 55 min

 

walk on the street with my sons- 20 minutes

 

Tuesday 08/07/12- Food Diary

 

Breakfast-

 

1 cup egg whites, spinach, onions (130 cal)

 

Organic steel cut oats(150 cal.)

 

1/8 cup blackberries, blueberries (30 cal)

 

1 apple (67 cal)

 

A.M. Snack-

 

protein shake with 1/2 cup pasturized egg whites (160 cal)

 

Lunch- restaurant

 

1 glass lemonaid (120 cal)

 

Salmon Salad (320 cal)approx.

 

P.M. Snack-

 

1 whole wheat English muffin (100 cal)

 

apple slices, low fat cheddar slices (110 cal)

 

2 oz low sodium sliced turkey (50 cal)

 

Dinner-

 

4 oz pork loin, grilled nectarines (180 cal)

 

grilled eggplant, basil olive oil, garlic, lemon sea salt (95 cal)

 

3/4 cup whole wheat rotini, with organic pesto, parmesian (249 cal)

 

TOTAL CALORIES-1730

 

 

 

 
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