A Day of Protein
Protein is essential in maintaining a healthy diet. The Ideal Protein Diet encourages the consumption of high quality proteins. When protein absorption is low, muscle mass is lost as well as fat. The body uses muscle mass to burn calories, so cutting back on protein will not help you in the long run.
Looking to include more protein in a day’s food? Here is a daily menu packed with protein. Try it out!
For breakfast try a sweet and protein packed smoothie accompanied with a delicious egg over lentils.
Peanut Butter Green Smoothie
- Low Fat Greek Yogurt: 4 ounces of low fat greek yogurt contains 6 grams of protein.
- Milk: Add 2 ounces of milk to a smoothie for an additional 2 grams of protein.
- Peanut butter: just two tablespoons of nut butter contains 8 grams of protein.
- Banana: 1 large banana contains about 1 ½ grams of protein.
- Blackberries: 1 cup of fresh blackberries adds great flavor to the smoothie, as well as an additional 2 grams of protein.
- Spinach: ½ a cup contains 6 grams of protein.
- Granola: make sure to choose a granola that has quinoa and oats, we recommend Kind’s Maple Quinoa Clusters with Chia Seeds. 1/3 of a cup of this granola contains 2 grams of protein.
Egg over Lentils
- Lentils: 1 cup of lentils contains 18 grams of protein.
- Egg: 1 large egg contains 6 grams of protein, consider topping off the lentils with two eggs and make that 12 grams of protein.
- Total grams of protein: 57 ½ grams
- Spinach: 1 cup of spinach contains 12 grams of protein.
- Tuna, Chicken, Turkey, Salmon: 1 ounce of lean meat adds 7 grams of protein to a delicious spinach salad.
- Goat Cheese: Top the salad off with an ounce of soft goat cheese and gain another 5 ¼ grams of protein.
- Nuts: 1 ounce of nuts contains 7 grams of protein
- Chickpeas: ½ a cup of chickpeas contain 6 grams of protein.
- Although not high in protein, add some dried cranberries or fruit for something sweet, and toss the salad in a vinaigrette dressing.
Total grams of protein: 37 ¼ grams
Looking to snack during the day? Here are two ideas for bites that can keep you energized and nourished that are packed with protein.
- cottage cheese: ½ a cup of low fat cottage cheese contains 14 grams of protein. Cottage cheese is a great source of protein, and makes an excellent dip for veggies and bread.
- broccoli: ½ a cup of broccoli contains 6 grams of protein. Dip some broccoli in cottage cheese, and you will already be full of protein before dinner!
Total grams of protein: 20 grams
- Sirloin Steak: 4 ounces of broiled sirloin contains 34 ½ grams of protein.
- Broccoli: 1 cup of broccoli contains 12 grams of protein.
- Brown Rice: 1 cup of cooked long grain brown rice contains 5 grams of protein, and goes well with many dishes.
- Kidney Beans: ½ a cup of cooked kidney beans adds another 7 grams of protein to the meal, and pairs well with the broccoli and brown rice.
Total grams of protein: 58 ½ grams
By following this daily meal plan, you would eat a total of 173 ¼ grams of protein in a single day. It is said that an adult male looking to build muscle and tone up should eat 1- 1 ½ grams of protein per pound of body weight. This meal plan is ideal for men between the 173 and 260 pounds.Remember, when packing on the protein to take nutrient-rich supplements such as Natura Multi-Vita, Natura Calcium & Magnesium and Natura Potassium, key ingredients in muscle building and electrolytes.
If you don’t cook, we understand. We live busy lives as well. Our partnership with Ideal Protein, the #1 Most Popular Diet of 2015 can help you achieve a healthy diet, and achieving a healthy weight without losing some favorite delicious flavors or valuable time. Signing up with Ideal Protein means one-on-one service from an Ideal Protein expert. Find out more secrets to Ideal Protein’s Program during an initial assessment.
When eating right, there’s no damage to kidneys or risk of high cholesterol levels. When followed correctly, we know that the Ideal Protein diet can lead to a healthier lifestyle because it is based on science, not a fad.