A Simple Sample Protein Diet

Mmmmmmm….protein.  Protein is one of the three essential nutrients your body needs to function, and a sample protein diet includes variations of this needed food group.  The other two essential nutrients are carbohydrates and fats.  About 55% of your diet should be carbs, 15-20% should be protein, and fat should make up the rest.  If you are training for a sport, or simply want to increase your protein intake for another reson, that’s fine, just make sure your diet is still relatively balanced. In other words, don’t go crazy and make your diet 90% protein.

Proteins, of course, come in many different forms.  To give you an idea of a sample protein diet, I’ll list a few meals that pack in as much protein as possible, without being completely overbalanced.  There are two ways to do this:

1. Cut Out the Extra Carbs that Go with the Meat

Like I said earlier, cutting out all carbs is neither practical nor is it healthy.  You can, however, cut out the extra carbs that usually accompany the protein.  The easiest way to accomplish this is eliminate the bread.  Eat your next burger, hot dog, or sandwich naked (no bun/bread)!  You won’t be as full from the bread you would have eaten, allowing you to load up on extra meat instead!

2. Branch Out

When people think of protein, they usually just think of meat, fish, nuts and eggs.  While those are prime sources of protein, they certainly aren’t the only ones.  There are many foods that you can supplement your main protein dish with.  Some excellent sources of proterin are:

  • grains
  • dairy
  • beans
  • legumes  

While they might not have quite as much protein as meat, poultry, fish, nuts, or eggs, they’re easy to throw into your meal as a side dish.  These foods are especially effective because they do double duty – they count as carbs and protein.  That’s hitting two birds with one stone.  Feel free to mix and match.  You can even throw in three different sources if your’re feeling adventurous…try chicken, beans and rice for a tripple protein whammy!



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