The Five Best Meat Protein Sources

What are the five best meat protein sources you can add to your diet? A lot of you are trying to add some quality muscle mass an protein is very important in building muscle. I’ve heard from many people that they are unsure about which meats are the best protein sources.

Number 1: Chicken. To be a bit more specific you want to aim for chicken breast. Now white meat of the chicken is going to be the leanest part of the chicken for consumption. What this means is that it has the highest protein value for the amount of fat that it’s going to contain. Now a typical 100 gram serving of chicken breast contains around 165 calories, 3.5 grams of fat, no carbs, and around 31 grams of protein. All meats are going to be low carb for the most part so that isn’t an issue. Another thing about chicken is to make sure that you are avoiding the skin if you want to minimize your fat consumption. This will mostly just add unwanted calories and we came for the protein. There are a million different ways to customize chicken to your liking and the best ways to do this are with low or no calorie options. Certain sauces will add unnecessary fat or carbohydrates so try to spice up your chicken without jacking up the calories. Also aim for the most organic and natural versions of chicken breasts at the grocery store that way you can maximize your health benefits.

Number 2: lean beef. Humans have been consuming beef for a very long time, however, nowadays, it’s obviously not the same due to the farming process. This is why we should try to aim for the grass fed beef as much as we possibly can and remember that in most cases your money will be a direct reflection of the quality of meat that you’re going to purchase. When you shop make sure you aim for the leanest version of beef that you can possibly find on the shelf. The term lean refers to the cut of the meat. The meat will contain less fat. A very common lean percentage will be something around 93% lean or even higher in some cases. A typical 4 ounce serving of lean ground beef contains around 163 calories, 8 grams of fat, 0 grams of carbs, and 22 grams of protein. The higher the percent the leaner the meat. Beef, in general, will be higher in calories and fat then chicken breast, but it’s still a great option because of its different micronutrient content and it can help you start a more well-rounded diet. Preparing beef is very easy and there are so many recipes out there, but my personal favorite is to chop up some lean steak into a bowl with some rice and beans and cover it in some spicy salsa and some other spices. Makes sure you try that.

Number 3: Turkey. Another bird and if you are looking to switch it up because eating chicken breasts is getting a little old then turkey might be a good option for you. So a typical 4 ounce serving of turkey has around 153 calories, one gram of fat, 0 grams of carbs, and 34 grams of protein now. Turkey has a slightly different flavor to it and a slightly different amino acid complex. Now the amino acid complex is just referring to the amino acid make-up of the protein found in turkey. You know that amino acids are the building blocks of protein and they’re essential in the diet, some of them are. The same way that vitamins and minerals are kind of essential to the diet. So turkey is just as strong as chicken in this department and it should be considered when choosing healthy in high protein foods. Now my favorite meal to eat turkey with is you know just some roasted turkey, some homemade mashed potatoes, and a little bit of cranberry sauce. In America we call it Thanksgiving, but anyways it’s so good.

Number 4: Whitefish. Whitefish can be something like haddock or Pollock or different types of fish depending on which part of the world you are from, depending on which ocean you’re around. A typical 100 gram serving of haddock contains around 90 calories, half a gram of fat, 0 grams of carbs, and 20 grams of protein. Now whitefish are high in protein and low in fat. The micronutrient content of fish are a little bit different than their flying bird counterparts any their amino acid profile will also be a great source to pick from as well. Fish can be something that require a bit more of a developed taste for so before you give up on trying fish because you didn’t like the taste of one make sure you try a bunch of different types because eventually you’re going to find one that you like and my favorite fish personally is haddock. I like eating haddock with some asparagus and maybe a little bit of brown rice on the side and some spices just to make it tastier.

Number 5: Salmon. A typical 100 gram serving of salmon contains around 208 calories, 13 grams of fat, 0 grams of carbs, and about 20 grams of protein. The health benefits of salmon are amazing because it is high in protein omega 3 fatty acids and tons of micro nutrients. Salmon, however, is a fish that requires a lot of acquiring to the taste. It is very strong tasting, but if you can stand it, it is so beneficial. When you choose your salmon make sure you go for the wild versus farm because the nutrient content is going to be a lot higher. Also the farm version is dyed pink so obviously that is a huge concern. My favorite meal with salmon is a smoked sandwich with green beans and a sweet potato. Make sure you try that one out too.

I hope you guys liked this article. Make sure you get plenty of lean protein in your diet to build lean muscle. As I said there are lots of ways to prepare these proteins so if you have tried them before and didn’t like them there are tons of ways to make them all tasty. Until next time.

Second Chance Luncheon Slated for April

Second Chance LuncheonThis April, don’t be a fool!  Instead, plan on meeting the staff and contributing writers of NetEducate along with a variety of other patrons for the Second Chance Luncheon hosted by Transplant Life Illinois.  This is a charity event aimed to build awareness for organ donations, and celebrates the lives of those involved in the organ transplant community.

First announced by Brad of Brad Szczecinski Consulting, the event is getting buzz across the web as people are anticipating the event which will feature “live music, great networking and wonderful atmosphere.”  There are several guests planning to attend the event, including, Dr. Maria Sienionow of University of Illinois at Chicago and Laurie Dickinson Lee whom is a living kidney donor will to share here very personal experience with the guests.

The event is being held at Boulder Ridge Country Club in Lake in the Hills, Illinois and the event is on April 15th, starting at noon.  Parking is available in the lot out front, and we encourage you to bring some extra cash for door prizes and donations, if you feel the urge!

This is the third year the Second Chance Luncheon has taken place, and it’s going to big the biggest event yet!

These types of events really help to raise awareness, and donations for the organization.  The events help to continue to build awareness about the organ donors community.  Each year, awareness increases and the event helps to honor those either on the giving or receiving end of organ donations.

Brad Szczecinski is a big advocate of organ donations, and you can learn more about his inspirational story here.  Brad will joining the event, and has a special guest to present during the event.  When we spoke with Brad, he mentioned, “I have something very special– very special for this particular event.”  Knowing Brad, there’s no telling what exactly is in store, but one thing is for certain– it’s a surprise!

We know some of the readers aren’t located in the Greater Chicago area so that’s why we plan to livestream the entire event on event day.  Keep this post bookmarked, because we will be embedding the live video stream on this post!

If you’d like to contribute to the event, but aren’t in the area, we encourage you to reach out to organization and see how you might be able to help.  These are the types of events we like to highlight– the community events which promote happiness and well being!  If you know of an upcoming event that you’d like featured on this blog, please reach out today!

Here are some helpful links:

Second Chance Luncheon event link.

Map to Boulder Ridge Country Club:

Map to Brad Szczecinski Consulting :

See you there!

 

On Protein – A Perspective

When it comes to craze’s that are taking over the nation, everyone is talking about the protein diet.  Do you know how to build muscles without protein?  Neither do I.  Though, we all want a muscular body, don’t we?

Of course protein is one of the bodies most amazing capabilities.  Have you ever seen a body without any protein? Neither have I.  But if you want a healthy body, you need to focus on how to find the right kinds of protein for your body so that it could stay healthy and wonderful.

The only problem we have is how to find the right kind of proteins for your specific body type.  If you’re a muscular bodybuilder, maybe you can skip this portion– but if you’re like a lot of other people who wish they had more a muscular body with tone and definition on their body, you need to pay attention for how to find the protein that will support your body.

Can you get too much protein?  Well, yes, of course– but do you mind?

Of course, you always want to check with a doctor if you’re getting too much protein, but I’ll take a risk and advise that you’re probably not getting enough protein in your everyday diet.  Therefore, let’s list some of the top ways to get more protein into your diet:

Meat – any kind of meat really will provide you with more protein.

Beans – legumes and other type of beans will surely get you closer to achieving your protein goal for the day.

Nuts – big nuts, small nuts– any kind of nuts really– have tons of protein for you to consume to meet your protein goal for the day.

Protein powder – another way to get your protein in for the day is just to consume a protein shake. There’s chocolate shakes, vanilla shakes– really any shake that has protein powder in it will help you achieve your protein goal for the day.

Beyond your diet, you want to ensure that you do a healthy exercise regiment in order to keep a healthy body and to put all that protein to good use!  You could take a look online for ways to utilize your protein intake, and you could find unique ways on your own for how to put your protein to good use.

I hope to provide you with the best information and ideas with a protein diet that will help to support your healthy lifestyle.  If you would like to have more tips and tricks on protein, please subscribe to my Healthy Protein Diet Newsletter, where I will share with you all of the healthy tips and tricks that I come across to help educate you, and supply you with the most applicable approaches to improve your lifestyle and increase your protein intake! Have a wonderful day, thank you for reading!

Recipe for Protein Packed Plant Based Granola Bar

It is no secret among my family and friends that I am what you would call “culinary challenged.” I don’t know how to cook. But aside from that since I have gone plant based I have learned that in order to stay healthy I do have to cook. I’ve had to Google recipes, get in the kitchen, experiment here and there and that’s exactly what I have done so far. I came across this plant based protein bar that I make constantly. It’s just so easy to make that I make it whenever I want to reach for a candy bar or something else I shouldn’t. I’m going to share it with you today so you can see what the rave is all about.

This recipe I’m going to talk to you about today is absolutely one of my favorites. I love making it and it’s very very simple and if I can make it, trust me, you’ll have no problem. It is my go to when I have a sweet tooth when I want something good for breakfast that isn’t processed. This is my go to meal. It is a very good high protein granola. You can either eat it as a cereal or as a granola bar. If you lift weights like I do this will be perfect for you or if you’re considering going plant based and you’re wondering where are you going to get your protein from, look no further. This recipe has exactly what you need.

First thing you do is preheat your oven to 350 deg F. You’re going to need oats, flax seed, maple syrup, almonds, chia seeds, peanut butter, Himalayan sea salt, ground cinnamon, olive oil, and vanilla. Make sure you’re using real maple syrup and almonds nothing artificial or candied nuts. Also make sure the oaks are “old fashioned” not “steel cut” oats.

Start mixing all of your ingredients in no particular order until everything is combined into sticky yumminess. You can actually eat this mixture raw if you prefer. You can even store this in a mason gar or plastic container.

Next get a cookie sheet or baking sheet, drizzle some olive oil on the bottom and pour in the mixture. The olive oil is just to make sure that the sticky goodness doesn’t stick after it’s baked. You don’t need to use a piece of parchment paper, olive oil does just fine.

When the oven is fully preheated put the cookie sheet in and bake for 20 minutes. You’ll start to smell it baking and it smells delicious. After it’s done baking it comes out the perfect consistency for either a granola bar or for cereal. If you want your bars to be really hard, add more peanut butter. Also, you can also add fruit to make it even healthier. I like adding raspberries, blueberries or raisins.

Once you try this recipe you’ll keep trying it again and again. This recipe is so versatile and can be done with some many different ingredients to keep it interesting.

Top 5 Ideal Protein Diet Snacks

The Ideal protein diet focuses on increasing the protein consumption and decreasing the sugar intake. Our body burns sugar and carbohydrate to gain energy. When you decrease the consumption of these, the body turns to burning fat and muscle. But by increasing the protein consumption, the body maintains the muscle mass. Muscle burns more calories and this helps increase the body’s metabolism.  Check out some of our ideal protein diet snacks below!

The key to sticking to a diet is not to starve yourself. For any weight-loss program to be successful, it shouldn’t completely deprive you of things you love to eat. And it shouldn’t starve you either. Snacks and desserts help you in staying with the weight-loss program. Here is a list of 5 snacks and dessert that you can enjoy while on the Ideal Protein Diet.

Ooey Gooey Brownies

Who doesn’t love the chocolatey, gooey brownies? This is a healthier version of the brownie that fits in with your diet. To make the brownies, you need to mix one Chocolate drink mix with one dark chocolate pudding mix. Then, in a separate bowl, mix together 2 egg whites, one ounce of Walden Farms creamer or water, half a teaspoon vanilla extract and two teaspoons of olive oil. Now combine the dry and wet ingredients together in a bowl and pour the batter into a muffin tin sprayed with oil. The brownies need to be baked for 6 minutes at 350 degrees. After 6 minutes, remove the brownies from the oven and turn it into a plate. You can have the brownies alone or add a topping of chocolate dip or marshmallow dip.

Chocolate Mousse

Chocolate mousse is perhaps the easiest dessert to make and this recipe doesn’t even require any cooking. All you need to do is to place the ingredients in a specific order inside a shaker and shake it vigorously till all ingredients are mixed thoroughly. Then just let the mixture sit in the shaker for around 5 to 10 minutes so that the water gets absorbed. The order in which the ingredients should be placed is as follows: first place 3 packets of Splenda or Stevia, then add one tablespoon of Decaf freeze-dried coffee, followed by two tablespoons of Extra Brut cocoa powder, followed by one chocolate pudding packet and then finally add 8 ounces of water. This process will give you a wonderfully thick and decadent chocolate mousse. This can also be made into ice truffles by placing a spoonful of the mousse onto a parchment paper and freezing it.

Shamrock Shake

A shake is a perfect snack that keeps you full until the next meal and is easy to consume when you are on the move. It is also one of the easiest snacks to make. All you need to do is blend vanilla drink mix or vanilla ready-made, 3/4 cups of ice cubes, peppermint stevia drops and a few drops of green food dye together. It is as simple as that and you have your shake. If you prefer a chocolate flavor, replace the vanilla mix with chocolate drink mix or chocolate ready-made.

Wild berry Muffin

A muffin is a great snack. You can make it in advance and store it so that you have some on hand whenever it is time for your snack. Take one Crispy Cereal packet and crush the cereal inside before opening the packet, so that you get a fine powder of the cereal. Take a bowl and mix together 2 egg whites that have been beaten slightly, half a teaspoon of ground cinnamon, one tablespoon of Splenda or stevia, one teaspoon of baking powder and four teaspoons of olive oil. To this mixture, add one packet of  Wildberry Yogurt and the crushed Crispy Cereal and mix together. Slowly mix three tablespoons of water to the bowl and mix thoroughly. Take a muffin tin and spray it with oil and spoon the batter into the muffin tins. While you are mixing the batter, preheat the oven to 350 degrees. Now, bake the muffins at 350 degrees for 10 to 12 minutes. Check if the muffins are done by inserting a toothpick in the muffin and check if it comes out clean.

Triple Chocolate Decadence

No one can say no to chocolate, and this recipe has triple chocolate. It is the perfect way to end your meal and this recipe will make you forget that you are on a diet. Take a medium bowl and beat the egg whites till they turn white and fluffy. Take another bowl and mix together one chocolate pudding mix and one teaspoon of baking powder. Slowly mix half of the dry ingredients with the egg whites and then add 1/4 cup of water. Now. continue adding the rest of the dry ingredients. While you are mixing the batter, preheat the oven to 350 degrees. Spray a muffin tin with oil and pour the batter into the muffin tin and bake for 5 to 10 minutes. To add that extra dimension to the dessert and make it more chocolatey, make holes on top of the cake and pour chocolate syrup and add some imarshmallow dip on top.

These five snacks will help you stay on the ideal protein diet and moreover, you won’t even feel like you are on a diet as these will keep your sweet tooth satisfied.  These snacks are perfect substitutes as you await your protein diet dinner!

How Much Protein You Really Need to Consume on the Ideal Protein Diet

Protein is a necessary part of the diet to efficiently help the body perform various vital functions like providing the body with energy, growth, and repair of worn out tissues and aid in muscle building.

The amount of protein that your body requires every other day is not known and agreed yet by nutritionists and health organizations, but they have set some guidelines on the amount of protein that your body must have each day. Nevertheless, your intake depends on how much your physician recommends fit to your body needs.  Here’s our call on how much protein you need for the most ideal protein diet.

Basic Protein Intake Guidelines

A physical fitness experiment has come up with protein quantities recommended for both genders. Their take on protein intake per day is that men should consume at least 55 g to 70 g and women at least 40 g. The figures were supported up by a medical research that suggests an intake of 50 g to 175 g proteins per day, and this is based purely on what activities you engage in each day. Various individual factors make it difficult for nutritionists and health organizations to set standards of how much protein to eat each day on the ideal protein diet. All said, protein intake should not be so much trouble if you are 4 years and above.

Intake as by Body Weight

You should consume a minimum of 0.8 g of protein for every 1 kg of the total body weight, this formula for protein intake has been proven to work effectively. For example, if your body weighs 50 kg, you will require at least 40 g of protein every day. Majority of people have understood the way around their diet with the average adult having a protein intake of about 100 g per day.
It is easy to consume the right amount of protein if you know your body weight, all you are expected to do is multiply your body weight with 0.8 g if it’s in kilograms. But if your weight is in pounds easily convert it to kilograms by multiplying it with 0.454, then multiply by 0.8 g to get your daily protein intake.

Calories Requirement in Percentage

Exercise physiologists recommend that all your body protein intake should have about 10-15 percent of total calories consumed. For instance, if you consume 2000 calories each day, 200-300 of those must be from protein. One protein has four calories, so according to the protein formula, we need about 50 g to 70 g for that day. There is a caloric calculator accessible online that you can use to calculate your caloric intake.

More Exercise, More Protein Required

Athletes, bodybuilders, and people who do various exercises have more protein needs to stimulate the growth of new tissues because of the stress they put on their muscles. For a highly active adult who exercises for about 30 minutes a day, the protein needs will rise to 1.5 to 2.0 g per the body weight compared to a dormant or not an as much active individual whose requirement is 0.8 g. Therefore, if you are a bodybuilder who has a body weight of 80 kg, your body will require about 160 g proteins per day.

To generate some ideas for gaining this protein, considering check out out our ideas for protein diet dinners and protein diet side dishes!

Top 5 Ideal Protein Diet Side Dish Ideas

Gone are the days when a side dish consisted of over-steamed beans or wilted spinach. Dull, unimaginative side dishes are probably the reason most people don’t enjoy their veggies, or why it’s difficult to get fussy eaters to try something different.  Check our top 5 recommendations for ideal protein diet side dish ideas.

When you mention side dishes, people immediately think starchy foods like mash, baked potato or fries, all packed with calories, sugar and unsaturated fat. No matter how healthy your meal, choosing the wrong side dishes could negate your very best efforts. By taking a bit more time to prepare and maybe adding a few more ingredients you can have a selection of protein-rich side dishes that will knock the socks off family and friends.  We’ve listed a few of our absolute favorites that are quick and easy to prepare and even easier to eat. To be honest, some of these are good enough to eat as a meal on its own.
Squash fries

Never mind a side dish. We suggest you always make more than you think you’ll need so everyone can snack on these. Squash fries are bright in color and bold in flavor. And because they’re low in fat and high in nutrients, you can eat more of these unlike those belly-bloating fries you get at restaurants and fast food outlets.

Roasted garlic cauliflower

Once you’ve tried this it’ll become a favorite for the entire family, and it tastes so good no one will even realize how healthy it is. The cauliflower is baked in coconut oil and garlic and served with salt and pepper, and fresh parmesan. Even though the flavors are strong they don’t overpower the main dish. Don’t be offended if people don’t eat the main and rather ask for seconds of this.

Roasted sweet potato and Brussel sprouts

Another delicious side dish that packs a powerful punch is roasted sweet potato and Brussel sprouts. Not only is it tasty, but the Brussel sprouts and sweet potato have so many vitamins and nutrients. Brussel sprouts provide detox support and studies even show a connection between them and the prevention of cancer. A side dish that doesn’t only taste good, it does good too.

Roasted lemon parmesan garlic asparagus

Often overlooked, asparagus is packed with anti-oxidants, anti-inflammatory benefits and it’s filled with inulin. This is a ‘prebiotic’ that’s passed undigested into the large intestine where it becomes the food source for bacteria associated with better absorption of nutrients. Asparagus roasted with lemon, garlic and parmesan makes the ideal side dish, rich in nutrients and flavors, and perfect to dig into.

Apple cranberry almond coleslaw

If you’re looking for the ideal side dish to pair with your burger or lamb chop, it’s here! The sweet coleslaw is made using mayonnaise and Greek yogurt, reducing the fat content, and a touch of honey for extra sweetness.

These side dishes are so delicious they won’t be in the shadow of main meals anymore. They’re a meal on their own.  If you’re curious, you might like to pair these side-dishes with our top 5 ideal protein diet dinner ideas!

Top 5 Ideal Protein Diet Dinner Ideas

main with measuring tape measuring hist waist and food meals

When it comes to food, the ‘d’ in ‘diet’ can sometimes stand for ‘dull’. Think boiled chicken, steamed chicken, chicken over easy, chicken sunny-side up. Enough with all the chicken already! Following a diet that’s rich in protein doesn’t have to be boring. It also doesn’t have to take ages to prepare and it certainly doesn’t need to be chicken all the time.  In this post, we’re sharing protein diet dinners ideas while on the ideal protein diet.

So what exactly would a “high protein” diet be? According to the FDA (Food and Drug Administration) it’s anything with more than 10 grams of protein, although dietitians suggest getting closer to 20 grams per meal.  We’ve put five of our favorite dinner ideas together, that are not only rich in protein, they’re also delicious and super-easy to prepare.

Salmon With a Lemon Caper Vinaigrette and Chickpeas

If you want to build up lean muscle and feed your brain then this is a great dinner idea. Salmon, an excellent source of omega-3 is served on top of a bed of greens and chickpeas. To prepare the dish you simply slow roast it in a low-temperature oven. When it’s ready to serve, drizzle the zesty lemon caper vinaigrette on top. Voila! In one serving you get 40 grams of protein and 118 percent of your recommended daily intake of inflammation-fighting vitamin A.

Chicken Fajitas

Yes we know– we bad-mouthed chicken but this dish is anything but dull. No one can resist a tasty chicken fajita. Even the fussiest of eaters will devour it down. It’s so easy to make and can even be a 5-ingredient meal. To get all the delicious nutrients add red bell peppers, for vitamin C which reduces inflammation, boosts your immune system, and it helps fight cortisol, that stress hormone responsible for belly fat. Keep as many of the vegetables raw and you’re getting a protein and vitamin-rich dinner.

Greek Lemon Chicken With Tzatziki Sauce

This is one heck of a tasty dish but don’t be tempted to buy store-bought tzatziki. Not only is it high in unhealthy sodium, it’s completely unnecessary when you realize how easy it is to make at home. The lemon chicken is marinated and served on flatbread, topped off with tomatoes and lettuce, with a dollop of Greek yogurt.

One-Skillet Apple & Onion Pork Chops

This one-skillet pork chops dish isn’t only easy, it’s super tasty. Pork is a great source of lean protein and helps feed your muscles. Apples have a belly-slimming fiber and will help slow down digestion, eliminate sugar spikes and accompanying hunger pains.
As you can see, no more excuses for dull dishes when you’re following the Ideal Protein Diet.

Cobb Salad

The majority of the time a salad is considered a side dish but this cobb salad is a meal on its own and it’ll fill you up. It’s loaded with half a day’s RDA of protein, including the grilled chicken, the hard-boiled eggs, turkey, bacon, blue cheese, avocado and even the dressing. Who would have thought the humble old salad would be good for maintaining and building muscle.