Wednesday, December 28, 2016

How to Make a High Protein Breakfast
After 8 long hours of sleep your first proper meal is breakfast. This is the reason; the meal should be heavy not just in calories but should also be loaded with nutrition. It is also noticed that the food we eat in breakfast rule the rest of the day as well. Another great observation is that people who are regular with their breakfast are less likely to become obese or have any health problems what so ever.

How to Make a High Protein Breakfast

Breakfast is the most important meal of our whole day. Does this remind you of the muffins, doughnuts and a buttery meal? Well what I was really referring too was a low calorie, high energy and high protein breakfast. You must eat food that will enhance your energy and will keep you fresh and active for the rest of the day!

How to Make a High Protein Breakfast - Eggs

Eggs have high protein content and are also rich in the essential amino acids. The eggs saturated fat and cholesterol are found in the yolk of the egg and the egg whites are loaded with protein. This is the reason why egg whites are a popular and healthy choice. You make a healthy omelet with the egg white and skim milk and if you top it with tomatoes, mushrooms and spring onions you will surely enjoy a high protein breakfast.

Meat is known to be a complete source of protein but the saturated fat content in the product often cancels out its benefits. This is actually true when it comes to a power loaded breakfast. If you want the maximum benefit of the protein and less fat then remove the skin from poultry and excess fat from the meat. You can easily opt for a Canadian bacon rather than the streaky bacon and replace your normal sausages with the lean turkey sausages for a perfect high protein breakfast.

How to Make a High Protein Breakfast - Smoothies

Smoothies are really appealing especially the fresh fruit smoothies. For this you could take any of your favorite fruit like bananas, berries etc. add fresh nuts, yogurt and peanut butter and skin milk for a protein rich breakfast smoothie. Fresh fruits have complex sugars that will provide energy to your body without causing a blood sugar spike. You could also add a scoop of protein powder for extra nutrition.

RELATED: Top 5 Healthy Smoothie Recipes for Weight Loss

Cereals can be a very good choice and also a terrible choice. Now why did I say that? This is because when you buy cereals from a store, you must take a close look at the nutrition labels of the box. Select a whole grain cereal that is rich in protein and fiber. They should have at least 13 grams of protein per serving. This will be written on the box you can compare a few cereals and then make your choice. Add skim milk and fresh fruits to it and you have a high protein breakfast ready for you.

How to Make a High Protein Breakfast - Oatmeal

Oatmeal is a great source of complex carbohydrates and fibers and thus forms an ideal base for a protein loaded breakfast. The steel cut oats have a lot more fiber than the instant ones. You can cook oats in skim milk add peanut butter or protein powder, maple syrup nuts and fresh berries.

High protein breakfast is the way to go! This will help you remain fit and healthy through your life!

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Friday, December 02, 2016

Tasty Recipes For High Protein Diets
Many people think that when they go on a diet of any kind, they will have to give up food that tastes good. Actually, there are all kinds of delicious foods that can be enjoyed by dieters. This is also true for people who are on high protein diets.

Tasty Recipes For High Protein Diets

Like many diets, high protein diets allow you to eat a number of times throughout the day, with three meals and three or more snacks. Here you will find some delicious high protein recipes to get you through the entire day, from breakfast right through to your bedtime snack.

Prepare Meals With Protein Supplements

If you are looking for ways to add more protein to your diet, there are plenty of protein supplements on the market today. Many powdered supplements are available unflavored and can be incorporated into a number of your favorite recipes.


Breakfast is the most important meal of the day. It gives you energy to start your day off right, and when you feel fuller, you get more accomplished. Unfortunately, many people don't have time in the mornings and tend to skip breakfast frequently. Here is a recipe for a high protein meal replacement shake that you can take on the road with you, and it only takes a couple of minutes to make.

High Protein Banana/Strawberry/Pineapple Breakfast Shake

High Protein Banana Shake

- 1 Banana, sliced

- 1/2 C Frozen Strawberries

- 1/2 C Fresh or Canned Pineapple

- 1 C Skimmed Milk

- 2 Scoops Fruit Flavored Protein Powder

- Ice

Mix ingredients in blender and pour into a take-along cup with a built-in straw.

Mid-Morning Snack

Usually about half-way between breakfast and lunch, people start to feel a bit hungry and need a little bit of a pick-me-up. For a tasty and protein-rich mid-morning snack, enjoy a handful of unsalted almonds, peanuts or cashews with some water, diet soda or herbal/green tea, sweetened with a teaspoon of honey. Or try this deliciously sour, protein-rich slushie:

Protein Powered Super-Sour Slushie

Protein Powered Super-Sour Slushie

- 1/2 C Frozen Strawberries

- 1/2 C Frozen Raspberries

- 1 C Sugar-Free Lemonade

- 2 Scoops of Fruit or Berry Flavored Protein Powder, or for a really sour slushie, add one Raspberry Protein Shot (or whatever your favorite flavor is...try different shots for amazing flavor combinations)

- 1 C Ice

Mix ingredients in a blender or personal smoothie maker, and enjoy this protein-rich slushie. Kids will love this too, especially if you add some lemon juice to make it even more sour! If you are serving this to kids, cut back on the protein by half (or more, if you are using protein shots).

RELATED: Top 5 Healthy Smoothie Recipes for Weight Loss


Now that you have an hour to sit down and enjoy a warm meal that will get you ready to tackle the afternoon, you need to find one that is quick, tasty and loaded with protein and other essential vitamins and nutrients. Here is a recipe for a delicious lunch that is terrific for those cold winter days, and it only takes a few minutes to make. (You can even bring the ingredients to work and put them in the fridge until you're ready to heat them up at lunch.)

Protein-Packed Poultry Soup

Protein-Packed Poultry Soup

This is a tasty soup you can make ahead and put in a thermos to take to work with you.

- 1 Can Low-Sodium Chicken Broth

- 1/2 C Cubed Chicken, cooked

- 1/2 C Egg or Rice Noodles

- 1/4 C Frozen Mixed Vegetables

- 2 Scoops Unflavored Protein Powder

- Garlic Powder, Onion Powder, Salt and Pepper to taste

Combine all ingredients with seasonings, and heat until noodles are soft and vegetables are heated through.

Mid-Afternoon Snack

Just like the mid-morning, many people start to feel their stomachs rumble around mid-afternoon. Because it is so close to dinner time, it isn't a good idea to eat anything heavy, but a tasty snack rich in protein will help to get you through the rest of the afternoon.

Peanut Butter/Trail Mix Protein Bars

Peanut Butter Trail Mix Protein Bars

- 1 C Crunchy Peanut Butter

- 2/3 C Applesauce

- 2 C Packed Brown Sugar

- 3 Eggs

- 1 C Flour, minus 2 Tbsp

- ½ Tsp Salt

- 1 Tsp Vanilla

- 2 Scoops Protein Powder

- 1/2 C Chocolate Chips

- 1/2 C Unsalted Sunflower Seeds

- 1/2 C Unsalted Pumpkin Seeds

Preheat oven to 350 degrees. Mix all ingredients together well, and spread into a greased, 9X13 cake pan. Bake for 35 minutes, or until center springs back when you touch it. Cool, and cut into bars. To turn these into high protein dessert bars to enjoy after dinner, mix 1 C icing sugar and 2 Tsp. (or so) water, and ice the bars. Then, melt chocolate chips and a teaspoon or so of vegetable oil, and drizzle on top of icing. These bars are high in fat, so eat them in small servings.


After a long day at work, probably the last thing you want to do is come home and make dinner. What if there was a delicious, high-protein dinner all ready and waiting for you when you get home? Below is an awesome slow cooker recipe that will cook while you are out. Gather your ingredients before you go to bed, and throw them in the slow cooker before you head off to work.

High Protein Slow Cooker Creamy Chicken or Beef Stew

High Protein Slow Cooker Creamy Chicken

- 2 Cans Low Sodium Cream of Chicken or Beef Soup

- Enough Water to equal 2 cans of soup

- Boneless Chicken Breast or Lean Stewing Beef, Cubed

- Potatoes, cubed in water, set aside in refrigerator

- 1 C Frozen Vegetables

- Fresh Garlic and Onions

- Salt, Pepper, Other Seasonings, to taste

Combine soup, water, chicken and seasonings in slow cooker. Cook on low for seven or eight hours. When you get home from work, add potatoes (drain the water) and vegetables, and cook for another half hour or so on high. Serve with a slice of French bread, toasted with garlic butter. If you want, you can also add dumplings in the last half hour of cooking, but if you do, skip the bread.

RELATED: Healthy Soup Recipes for Weight Loss

Evening Snack

For a tasty, protein-rich bedtime snack that won't make you feel full, try this fun treat you used to enjoy when you were a kid:

- 6 Whole Grain Crackers, unsalted

- 3 Tsp Chunky Peanut Butter

- 3 Banana slices

Spread one teaspoon of peanut butter on each of three crackers. Place banana slices on top, and top with remaining crackers

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Thursday, September 08, 2016

5 Best High-Protein Snacks For Weight Loss
One of the most effective and hunger-free ways to attain your weight loss goal is through a high-protein weight loss program. Eating foods that are low in calories and also high in protein can help you stay satisfied much longer while also leaving you with a caloric deficit which is essential for weight loss.

5 Best High-Protein Snacks For Weight Loss

Here are 5 best high-protein fixes that keep the calories down and the air quality up when your body is craving a protein-rich snack:

1- Hard-boiled eggs

Best High-Protein Snacks For Weight Loss - Hard-boiled eggs

Eggs provide an excellent source of protein. At approximately 6g of protein per egg, 5g of fat and not even one gram of carbohydrates per egg. Hard boiling your eggs is a great way to have a quality protein snack that is transportable and ready to eat in seconds.

2- Cottage Cheese

Best High-Protein Snacks For Weight Loss - Cottage Cheese

With just an eight ounce serving of low fat cottage cheese, you can get approximately 28 grams of slow digesting protein. This slow release protein can also help minimize hunger until it's time for your next snack or meal. Add some chopped red or green bell pepper, a few cherry tomatoes plus a grinding of fresh black pepper and you have a protein-packed snack that tops them all!

3- Edamame

Best High-Protein Snacks For Weight Loss - Edamame

Edamame (also known as young green soybeans) are a wonderful protein source, with 11g of protein for every half cup of beans. They also contain lots of other good-for-you stuff such as carbohydrates, omega fatty acids, manganese and vitamin K.

Boiled and salted edamame make a great snack enjoyed by children and adults alike.

4- Greek Yogurt

Best High-Protein Snacks For Weight Loss - Greek Yogurt

Compared to regular yogurt, Greek Yogurt is a very rich source of protein. Especially suited for people who lack protein in their diet such as those who are vegetarian, this yogurt can be greatly benefits them. On average, a 150 gram container of 0% fat Greek yogurt offers 13 grams of protein for only 120 calories.

5- Fish

Best High-Protein Snacks For Weight Loss - Fish

Tuna and salmon both contain 1 gram of protein for only 4 calories. 3 ounces of either fish contains 20 protein grams for a measly 130 calories, so grab yourself some snack-size tins of salmon, tuna or sardines, add a couple of high fiber crackers and feast away!

If you're wondering why we didn't include nuts in our list of high protein low calorie snacks, it's because they definitely are not low calorie. Each gram of protein from most nuts contains 19 calories, and well, that's just too high to be included in this list.

RELATED: Healthy Snacks For Weight Loss And Health

With so many healthy snacks for weight loss to choose from, one can enjoy a variety of foods without sacrificing one particular group over another. While some healthy snacks for weight loss may be simply low in fats, such as yogurt and cheeses, some foods may directly benefit other total health as well such as the antioxidants in teas. By creating a balanced meal plan along with healthy snacks for weight loss, people can enjoy a healthy lifestyle that contributes to a longer life.

Monday, January 25, 2016

Healthy Foods - 4 Ways To Add Protein To Your Morning Oatmeal Bowl
Many people who are trying to lose weight skip breakfast thinking this is a good way to cut calories. But this can backfire. The real key to dieting is the total number of calories you eat in a day. Rather than skipping breakfast, choose a breakfast containing fiber-rich foods, lean protein and limited calories.

Morning Oatmeal Bowl

Starting your day with a bowl of oatmeal is one of the best ways to hit the ground running. It's high in fiber, low in sugar, and is so hearty you quickly feel satisfied for many hours ahead.

That said, in order for this morning grain to sustain you until lunch, you need to add some protein. All meals and snacks you eat should contain a balanced mix of carbs, proteins, and preferably healthy fats, so let's look at some fast and easy ways to bring more protein to this dish...

1. Add Protein Powder. The first and easiest way to quickly boost the protein content is to simply stir in some protein powder. This should be done after the oatmeal has finished cooking in order to get the best result.

Note some protein powders tend to thin the oatmeal, so you would cook it with less water, while others tend to thicken the oatmeal - so you'll want to add more water to the bowl as you stir. Test your own protein powder to get a feel for how it combines.

2. Replace Water With Skim Milk. Next, if you'd prefer not to use protein powder, consider swapping the water you use to make the oatmeal with skim milk instead. If you use one cup of skim milk, you'll take in around 10 grams of protein total, so this will balance out the carbs in this dish.

3. Toss In Nuts Or Nut Butter. Alternatively, if you also want to add healthy fats to this morning meal, you can toss in a few slivered almonds, walnuts, cashews, or simply stir in some natural nut butter.
Nuts are a great source of both healthy fats as well as fiber, and will also pack in the much-needed protein you're looking for.

Note these are higher in calories however, so be careful with how many you add in to help keep your weight in check.

4. Add In Some Egg Whites. Finally, the last option to really pump up the protein content, is to simply stir in some egg whites. Do this prior to cooking the oatmeal, which will then allow the egg whites to cook as the oatmeal does.

If using this method, you can actually replace the water with egg whites, so the egg whites now becomes your mixing liquid.

So, make sure you are making the most of this morning grain by balancing out its nutrition with some protein. It's fast and easy and a perfect way to start your day.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to to learn about some of those secrets.
The answer isn't in the endless volumes of available information but in yourself.
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Sunday, September 29, 2013

High Protein Foods List for Weight Loss
How much protein do you need ?

If you want to lose weight , eat more protein to your diet can make it easier and more efficient. First, the body through the world needs protein to build and repair tissue. When a person is not a diet, but still participate in regular training , one of the daily protein requirements , it is expected to fall to about 0.5 grams to 0.8 grams of protein per pound of body weight if you diet , generally recommended to increase your daily protein intake of 1 g of protein per pound of body weight.

Why should increase protein while dieting

When you go on a diet , eating more protein can help preserve muscle mass. Eating fewer calories can make your body think that hunger could be in the future. This will cause your body to retain stored as future insurance fat and break down your muscles for energy. This is one of the main reasons , I think the weight gain much easier after a diet - with less muscle to burn calories .

Eating more protein will also help you lose weight and stick to your diet because -

Protein-rich foods tend to be low in calories , filling and not feel hungry any longer. Protein-rich foods also burn up to 20% more calories during digestion and help your body remove excess water - do feel slimmer in a matter of days.

Proteins to avoid

Make sure that if you want to add more protein to your diet, you are looking for low calorie sources - that are lean , low-fat primary , and not high in calories. Avoid fatty meats , cheeses , nuts (they are mostly fat ) , and too many beans

Here is a list of the best protein foods to lose weight :

Fish / seafood - including bass , cod , tuna , flounder, haddock , halibut , orange roughy , perch , tilapia , shrimp , snapper . For example, each 4 oz serving of tuna has only 120 calories and 26 grams of protein. In comparison , salmon 206 calories in a 4 oz and 28.8 grams of protein. The salmon is higher in calories than tuna due to having more fat - 9.2 grams compared to 1 gram of tuna.

Meat / Eggs - buffalo chicken breast , egg whites , moose , extra lean ground turkey , 95 % lean ground beef , ostrich , turkey breast . 4 oz extra lean ground turkey contains 120 calories and 28 grams of protein. The egg whites are also an excellent source of protein, low in calories - you can eat 6 egg whites and eat only 102 calories and 21 grams of protein compared to 75 calories and 6.3 grams of protein one whole egg .

Dairy - Whey protein , fat Greek yogurt, low-fat cottage cheese . Look for formulas containing whey protein 100 calories 20 grams of protein. Anything higher in calories is not necessarily the best for you and most likely is full of sugar , fat and additives - ingredients diet sabotage.

What about vegetarians ? Before they were vegan protein powders on the market , most vegans eat foods like beans and soy products . Although these foods are healthy , beans / lentils, and soy products are relatively high in calories compared to protein . This can make it difficult to eat fewer calories. Today it is quite easy to find low calorie , protein vegan protein powder high in most vitamin stores and upscale food - proteins specifically search hemp or rice.