Healthy Food Choices
Make your meal choices easier with this list of healthy carbohydrates, proteins and fats. The two most important choices for your diet include the quality of food you eat and the number of calories you are consuming. The list below contains some healthy options for each type of whole food macronutrient.
Be aware that you should be eating healthy foods but you still need to manage your calories according to your health and fitness goals. Each carbohydrate contains 4 calories per gram, fat provides 9 calories per gram and protein contains 4 calories per gram. Although not a macronutrient, alcohol contains 7 calories per gram.
Proteins:
chicken, cottage cheese, lean beef, eggs, pork tenderloin, protein powder, chicken, duck, turkey, ground chicken and turkey, catfish, cod, flounder, haddock, halibut, herring, mackerel, Pollock, salmon, sea bass, snapper, swordfish, trout, tuna, shrimp
Carbohydrates:
whole oats, yams, sweet potatoes, apples, pears, black beans, black-eyed peas, chickpeas (garbanzo beans), kidney beans, lentils, lima beans, navy beans, pinto beans, soy beans, split peas, white beans, cassava, corn, black-eyed peas, green peas, green lima beans, plantains, potatoes, taro, water chestnuts, acorn squash, butternut squash, carrots, hubbard, squash, red pepper, barley, quinoa, rice
Fats:
flax oil, fish oil, nuts, olives, some fish, avocados, almonds, cashews, hazelnuts (filberts), mixed nuts, peanut butter, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts
FAT BURNIN COFFEE PROTEIN SHAKE
GET FIRED UP for your WORKOUT with my ” DIY Starbucks” FAT BURNIN’ Coffee Protein Shake!
-Blender- I use the Magic Bullet.. comes with multiple cups. It just Rocks.
-Coffee- 2 T brewed ( toss in fridge for a while to cool it off ) or prepare in advance (flavored is fine too)
-Add 1 Packet Stevia
-1 Scoop Lean Active 7 Vanilla Protein powder; Not only does it blend well with no clumps, it contains CLA for more fat burning!
-1/2 Cup Greek Yogurt plain or Vanilla (I prefer plain)
-Add 1 tablespoon flaxseed,
a few sprinkles of ground cinnamon, and a cup of almond milk (optional)to the blender cup with the coffee
• Blend away (30 sec)
• Prepare another blender cup with ice cubes (blend to crush)and pour in the drink
*Here’s why it rocks*
I’ve loaded this drink with some of the most potent fat burning and muscle building ingredients available. The Greek yogurt and protein powder provide plenty of protein. This makes it an effective pre or post-workout drink and also a good meal replacement drink because it is quite filling. The almond milk is extremely low-carb compared to regular milk, so this won’t go to your gut. The caffeine in the coffee is awesome for pre-workout because it releases fatty acids into your bloodstream which allows you to burn them off during exercise. The cinnamon will curb insulin spikes when you eat so if you take this in the morning as a breakfast replacement (which is what I do), you help prevent fat gain throughout the day.
The only thing getting FAT is your wallet.
Stay tuned for more Rockin’ recipes from *KP@
Www.Performancenutritionblog.com
Protein Pudding
Throw 1 1/2 to 2 cups of milk, 1/2 a packet of the sugar free instant pudding mix, and 2 scoops of protein in a blender and mix it for about 2 minutes. Then, if you like it cold, throw it in the freezer for a half hour.
The most important part is that you make sure you get yourself a flavor of pudding that will taste good with the flavor of your protein powder. Obviously, chocolate goes great with chocolate, and vanilla goes great with vanilla.
Carrot Cake Protein Muffins
Ingredients
8 egg whites
1 cup Rolled Oats
1/2 cup cottage cheese, fat free
4 scoops Intek protein powder
2 teaspoons baking powder
2 tablespoons vanilla extract
½ cup splenda
3 teaspoons cinnamon
1 cup grated carrots
1/3 cup crushed pineapple — drained
Optional (not included in cal calc)
2 tablespoons raisins — optional
2 tablespoons almonds — or walnuts, optional
*Very good with fat free cream cheese frosting.
Directions
Combine Egg Whites and next 7 ingredients (Egg Whites to Cinnamon) in a blender. Blend in a blender. Gently fold carrots, pineapples, nuts and raisins.
Spoon batter into muffin pans coated with cooking spray, filling ¾ full. Bake at 375 degrees for 30 minutes or until golden. Remove from pan immediately.
Nutritional Info
•Servings Per Recipe: 14
•Amount Per Serving
•Calories: 71.9
•Total Fat: 0.5 g
•Cholesterol: 0.4 mg
•Sodium: 83.4 mg
•Total Carbs: 7.6 g
•Dietary Fiber: 1.1 g
•Protein: 8.5
Mocha Frap-un-ccino
Ingredients:
3-4 ice cubes
8 oz. unsweetened soy milk
1 teaspoon instant coffee
1 Tablespoon cocoa powder
1 scoop Intek protein powder
3 packets of vanilla flavored stevia OR 1/8 teaspoon stevia powder and 1 teaspoon vanilla extract
Optional: a sprinkle of cinnamon
Nutritional Info:
Servings Per Recipe: 1
Amount Per Serving
Calories: 183.0
Total Fat: 5.2 g
Cholesterol: 0.0 mg
Sodium: 16.7 mg
Total Carbs: 8.0 g
Dietary Fiber: 4.8 g
Protein: 30.1 g
Peanut Butter Protein Balls
Ingredients:
1/3 cup natural peanut butter
1/4 cup honey
1 scoop chocolate Intek protein powder
3 tbsp ground flaxseed
3 tbsp dark chocolate chips
Instructions:
Mix together all ingredients. Should be the consistency of Play-Doh. Roll into 14 small balls. Refrigerate to firm them up, overnight for best results. Enjoy!
Nutrients per serving (1 ball):
Calories: 84, Total Fats: 5 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 3 mg, Sodium: 28 mg, Total Carbohydrates: 8 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 4 g, Iron: 0 mg
Chocolate Peanut Butter Protein Shake
Ingredients
12 oz cold Water
1 scoop Intek Chocolate Protein Powder
1 tbsp Natural Peanut Butter
6 Ice Cubes
Directions
Pour water into blender, add protein and blend on medium for 15 seconds.
Add peanut butter and blend for 30 more seconds.
Add ice cubes and blend on high speed until smooth (about 30 more seconds).
Drink up!
Super Protein Jello
INGREDIENTS: 1 scoop Intek flavored protein powder of your choice, 1 package sugar free Jell-O (any flavor).
DIRECTIONS: Make Jello, following the directions on the box. Just before you’ve finished, add the protein powder to the mixture. Let stand, then enjoy.
Protein Cinnamon Apples
INGREDIENTS: 3 large Fuji apples, 1 tbsp. cinnamon, 1 scoop vanilla Pro Complete protein powder.
DIRECTIONS: Slice apples and place them into a sealable plastic bag. Pour cinnamon and protein powder into the bag. Shake vigorously, plate and serve.
Easy Protein Pancakes
INGREDIENTS: 1 scoop flavored Intek protein powder of your choice, water.
DIRECTIONS: Place protein powder in a bowl and add just enough water that the mixture has a consistency similar to pancake batter (it should be slightly lumpy). Pour the mixture onto a non-stick skillet on medium heat. Cook 1-2 minutes on each side.