+ Sugar
+ Bread
+ Alcohol
and High Protein
You can choose whatever goal you would like to achieve, just stick to it for maximum results. Myself, I am choosing to lose 4 pounds, one pound per week. No matter what goal you choose to achieve make sure you first choose to be healthy, after all thats the purpose of the wellness challenge.
If you are wanting to do this with me I'll be posting some recipes. Its been a week for me and I will admit it has been a bit hard ( I did have a cheat day yesterday - 1 glass of wine).
Below are some high protein foods to add to your diet
1. Greek Yogurt ( my favourite kind of yogurt) - plain can contain up to 3x less sugar than flavoured greek yogurt.
Made by straining away the liquid, deliciously thick Greek-style yogurts contain about twice as much protein as regular versions. You'll also reap the rewards of gut-friendly probiotic bacteria and bone-building calcium.
2, Cottage Cheese - can be high in sodium however if you read the nutrition labels you can find brands that contain less sodium
This curd-riddled cheese product is laced with casein protein—a slow-digesting protein that supplies your growing muscles with a steady supply of vital amino acids. Think of it as the MVP of snack time, especially before bedtime.
Ounce for ounce, Swiss cheese provides more protein than other commonly available varieties in the supermarket, making it a muscle-friendly option for your sandwiches and burgers.
4. Eggs - Keep an eye out for cartons containing eggs with beefed-up omega-3 levels to make your morning scramble work even harder for you.
If you are like me and are not a fan of eggs, there is an alternative - vegan eggs, that you can find at vita health or other health food stores.
These white orbs are near-perfect muscle food. That's because the biological value—a measure of how much protein from the food can be incorporated into proteins in the body—of an egg is higher than that of nearly any other item in the grocery store. The biological value is largely dictated by the amount of essential amino acids a food possesses, and the humble egg has these in spades.
5. Milk - organic farming methods produce more nutrients including healthy omega fats.
A source of top-notch protein with a biological value just shy of that found in an egg. But why try to chug watery, flavorless skim milk when you can still enjoy the richer taste of 2 percent without breaking the fat bank. Besides, the extra fat will help you absorb the fat-soluble nutrients like vitamin D present in the great white.
While most non-dairy milks are light in protein, soy milk is the exception. If you're eschewing cow dairy for reasons such as lactose intolerance, consider using soy milk to float your cereal in, or for whipping up post-gym shakes.
7. Peanut Butter - when dieting, this becomes your best friend!! (literally, BEST friend). I eat this by the spoon full. Satisfyingly good.
Though not as trendy as other nut butters like almond, ye olde peanut butter still leads the way in the protein department.
8. Mixed Nuts - If you're like me and watching your sodium intake, look for packages labelled "unsalted".
8. Mixed Nuts - If you're like me and watching your sodium intake, look for packages labelled "unsalted".
Nuts like peanuts, cashews, and almonds make for a crunchy way to add more protein and healthy unsaturated fats to your diet.
9. Smoothie Drinks - Be sure to choose a source of protein, such as whey protein or pea protein (what I use) and not just fruit.
Homemade protein shakes are always preferred, but if you want a quick shot of protein in liquid form you can pick up bottles of premade smoothie drinks such as Bolthouse Farms.
10. Tofu - To be honest, it has taken me years to get on board with tofu (literally, YEARS - at least 8 ). Try them stir fried or on a grill which can give the tofu a smoky flavour
If you're looking to embrace Meatless Mondays, slabs of tofu can make sure your protein intake doesn't suffer too much.
11. Edamame - To upgrade your snack time, prepare shelled frozen edamame according to package directions, then season with fresh lemon juice, smoked paprika, and a whisper of salt. or eat them with no flavour, just as good.
While the frozen-food section of most supermarkets is a nutritional minefield, packages of these green soybeans will give your diet a boost of plant protein, fiber, vitamins, and minerals.
12. Green Peas - Know how your parents used to tell you to eat your greens? Especially with green peas, you get the needed protein for your diet. When buying frozen green peas make sure to fondle the bag. You should be able to feel the individual peas. A giant pea ice cube means they have been thawed previously and then refrozen, which can degrade quality.
While protein is not abundant in most vegetables, subzero green peas contain enough that you'll want to keep a bag stashed in your freezer at all times. They're also a good source of fiber to help keep cravings for junk food at bay.
13. Quinoa - If you know me, you know my love for quinoa, everything I eat has a bit of quinoa in it. I will be posting a recipe for granola bars that contain quinoa flour ( I blended quinoa till it became a flour texture).
Toasting quinoa in a dry skillet or saucepan before simmering it in water can enhance its natural nutty flavor.
Toasting quinoa in a dry skillet or saucepan before simmering it in water can enhance its natural nutty flavor.
Among whole grains, South American quinoa is a rarity in that it contains a full arsenal of essential amino acids, meaning that it's a complete protein with muscle-making potential.
