Diet The Tasty Way With These Protein-Rich Meals

Protein is great for building muscle tone, but many people don’t realise that it can actually be great for helping you to burn fat as well. You burn more calories by digesting protein than you do by breaking down carbohydrates, and the protein in your body helps to trigger the natural hunger-taming hormones. In a recent study, people who overate by 1000 calories gained more lean tissue when they stuck to a high protein diet than when they ate normally. Aim to include some of these protein-rich meals and see if you notice a difference to your weight goals each week. These are filling so you won’t feel hungry immediately after eating, and they’re also low in fat so you won’t be ruining your hard work in the gym with your dinner. Each of the meals creates four filling portions, so it’s perfect if you’re feeding your family as well as yourself. You can opt for any of the following healthy meats if you prefer – chicken or turkey, pork tenderloin, lamb loin, flank steak of beef or veal. Other protein-rich ingredients include lentils, tofu and fish, which make great alternatives if you fancy mixing it up.

Hamburger

Hamburgers rarely turn up on diet menus, but they can actually be quite lean if you use the right ingredients. Why not make this burger for a lower in fat alternative to your usual fast food joint? Use 90 per cent lean and ground beef to create three to four-ounce patties. Grill to reduce the amount of fat in the final burger, then place in a whole wheat bun with plenty of salad and fresh salsa. Don’t load it up with condiments though, otherwise you’ll replace all the calories you’ve reduced with salt and sugar.

Chicken Chili

Chili is a hearty meal which can be modified to make a healthy and nutritious meal. Use skinless chicken pieces and then lightly fry with a host of veggies, including onions, peppers, mushrooms and peas – any combination you prefer is fine though. You can also experiment with different types of beans, such as kidney, pinto and black beans. Add spices and a can of tomatoes and reduce down.

Fish Tacos

Fish tacos can be a fun and tasty alternative to beef tacos, and they’re lower in fat. Tilapia, mahi and shrimp are all great options, but whatever you enjoy eating will work just fine. Add grilled vegetables such as peppers and onions, then top with salsa and two tablespoons of a healthy-fat topper such as guacamole.

Pork Tenderloin

Pork tenderloin is often overlooked as an ingredient, but it’s low in fat, moist and rich in protein. Roast a pork tenderloin with fruits such as plums, pears, apples or mangoes to create a sticky marinade, then serve with a side of green beans and baked new potatoes. This is a rich and filling meal that can be a great alternative to a Sunday lunch, as well as getting your portion of fruit in alongside it!

Tofu Stir-fry

If you don’t eat meat or simply fancy an alternative, tofu is a great option – it’s filling, packed with protein and also is low in fat. Heat a teaspoon of oil in a wok then toss cubes of marinated firm tofu until they’re golden and crisp around the edges. Add vegetables such as onions, peppers, mushrooms and broccoli, then serve over one cup of cooked brown rice. You could also replace the tofu with skinless chicken, shrimp or turkey if you’d prefer.

Categories: diet, fish tacos, onions peppers, peppers mushrooms, pork tenderloin, Protein, protein rich, Recipes, rich meals, skinless chicken, tofu

A Balanced and Healthy Diet Doesn’t Have to be Boring

Your diet and nutrition are key components to your ongoing wellness and wellbeing. Your daily diet should be nourishing and well balanced if you want to live a long and healthy life. After a while, however, it can become boring to eat salad, grilled chicken, steamed vegetables and all the other things in your ‘healthy’ list. Boredom is a really dangerous thing when it comes to healthy eating, because as soon as boredom sets in, the allure of takeaways, convenience foods and junk snacks starts to kick in. To avoid this, make sure that you stay away from bland food; healthy food doesn’t have to be boring and in fact can be exciting and packed full of flavour.

 

One of the best things to do is to experiment with using new and exotic fresh herbs and spices. Don’t use the same old familiar seasonings in everything you cook! Purchase some of the less-common spices and give them a try. You could roast your veggies with curry powder, for example, or add it to stews and soups. Herbs de Provence can be a great addition when rubbed onto meats and fish or used to flavour sauces or marinades. Star anise when combined with grated ginger and cinnamon can make a beautiful poached chicken.

 

Tofu is always worth trying, too. Although it has a bad reputation, tofu is a very lean form of protein. It doesn’t taste like much on its own but it takes on the flavour of anything you cook with. Use extra-firm and firm tofu to make stir fries, casseroles, soups etc.

 

You could also liven up your menu by whipping up some great new sauces, or using a low-fat bottled sauce that you haven’t tried before.

 

You can also jazz up salads with the addition of a homemade dressing.

Categories: balanced, doesn, flavour, Healthy, interesting, nbsp, tofu