Trying to be conscious of your eating habits, you just ate another broiled chicken breast for dinner which made the fifth day this week. In fear of growing feathers and starting to cluck, you are craving an alternative to the everyday doldrums of poultry and meat. The craving for something different leaves you in a query. Understanding how important protein is for building and maintaining lean muscle, one can't help but wonder...
Do I have to eat meat or poultry? Is there an alternative?
While humans are definitely carnivores, we don't always have to eat like one. Good news! There are nine other foods which will help you stay lean and meet your protein needs.
Eggs are an excellent source of protein and for the majority of people who eat them it will not raise their cholesterol levels. Most eggs have about six grams of protein and are a great source of nutrients.. A boiled egg before a workout with some whole grain crackers or after a workout helps to give a much needed protein boost to hard working muscles.
Tofu is a plant based food that contains all eight of the essential amino acids. Amino acids are needed for basic metabolic function and as a building block to certain chemicals the body needs to survive. Essential Amino are not made in the body but are supplemented by the foods we eat. Tofu has about eight grams of protein per 3oz serving. It can be used in stir-fries and can be a substitute for meat dishes.
Tempeh is a fermented soy product and uses the whole soybean. It is easier to digest and less gassy than beans or legumes. Tempeh has an impressive 15 grams of protein for a 3oz serving and also contains all the essential amino acids.
Quinoa is considered a whole grain, is a rare plant food that is rich in protein. There are eight grams of protein in every cup. It is an excellent substitute for rice and it is suggested to those with gluten intolerance. Quinoa is a great pre-workout fuel food.
Peanut Butter has four grams of protein in every tablespoon. However, it is important to have as close to fresh ground, and not processed as possible. Many processed peanut butters have extra added sugars. Peanut Butter because of it being high in calories, should be limited to two tablespoons per day. This makes a great snack if paired with an apple or your favorite fruit.
Whey and Soy Protein Powder are a great way to get in protein for those busy bodies that never seem to have time to eat. One scoop is usually equal to about 20 grams of protein. Whey has shown to stimulate muscle recovery, however, if you are vegan or don't tolerate milk products then soy is a good choice.
Beans and Lentils are two of nature's super foods. A half cup of beans has about eight grams of protein but also are rich in fiber and is considered a low-glycemic carbohydrate. Which means it will give you fuel and not zap your energy like a refined carbohydrate does. Refined carbohydrates spike your insulin levels making you sluggish and tired.
Whether you are vegetarian or just wanting a change in your menu plan, there are always ways to add a little variety to your diet. Stick with organic when possible and always check with your physician before starting a new health regimen.
At A Glance:
Healthy Recipes:
Tofu:
http://www.eatingwell.com/recipes_menus/collections/healthy_tofu_recipes
Tempeh:
http://www.healthyveganrecipes.net/video/vegetarian-tempeh-recipe
Protein Powder:
http://recipes.sparkpeople.com/great-recipes.asp?food=protein+powder
Beans and Lentils:
http://www.bellybytes.com/recipes/beans.shtml
