Ideas for more protein variety
by Coach Mel
Protein…. the one thing we seem to never get enough of.
The official Recommended Dietary Allowance from the Institute of Medicine (IOM) of the National Academies in the United States, i.e. the minimum amount you need to be healthy, is 0.6 grams per pound of body weight per day. If you are working out and trying to build muscle, you should aim for even a tick more.
That means a 150lbs-adult should eat approximately 90 grams of protein, or 1.5 chicken breasts per day.
But what if you are sick of the chicken?
Do not despair. There is hope. You could eat 3 cans of tuna per day. Or 14 hard-boiled eggs. Or about 300 grams of rib-eye steak. Or 5 cups of white Pinto beans. Or–now the good news—22.5 tablespoons of peanut butter.
You see? Totally doable! Just have 7 hard-boiled eggs with 11 spoons of peanut butter. Problem solved.
Even more protein options for you
How about some shrimp? Full of Omega3s! 113 grams of steamed/grilled shrimp come to 112 calories, 1.2 grams fat, 0 carbs and 24 grams of protein.
Need something quick to throw in your salad?
Have you ever tried putting canned tuna on a pizza?! AMAZING. It totally is a German thing though. I once ordered it in the USA. They seemed confused and served me a Margarita pizza with a scoop of tuna salad in the middle… I prefer tomato sauce, mushrooms, peppers, olives, herbs and tuna with some cheese on top. I double-dog dare you to try it!!! If you don’t like it, drop it off at my house, okay?!
If everything else fails – there is always the hard-boiled egg. Lots of vitamin A, calcium and iron. 78 calories, 5.3 grams of fat, 0.6 grams carbs and 6.3 grams of protein. Plus they last an eternity in the fridge. I also throw them into my kids’ lunchboxes. Always so much fun to get the crumbly ball of egg yellow back from school on the bottom of the lunch bag. (Don’t you love the “we don’t throw anything away so you know what your kid ate but actually we just don’t want your mess in our cafeteria” policy???!!)
Of course, there are way more lean proteins…. fish (salmon & trout for example), seafood, and let’s not forget steak. Not the leanest of all, but the iron and protein content – and taste – can totally make up for that. An 85 gram (3 ounce) boneless Ribeye Steak (the fattiest cut of all) might come with 8 grams of fat and 174 calories but brings 25 grams of protein as well as 1.7 mg of iron and 21.2 mg magnesium to the table. But be aware your typical restaurant portion will be significantly bigger at 6 or 8 ounces!
Or how about a quick turkey burger? Mix 400g ground turkey, 1/2 onion (finely chopped), 1 tbsp mustard, 1 tbsp tomato sauce, salt, and pepper. Form 4 patties and throw them in the pan or on the grill. Each patty has 150 calories, 21 grams of protein, 4 grams of carbs and 4 grams of fat. They also taste great cold the next day.
There are lots of conversations we could have about protein powders and non-animal protein, and we will get into those in more depth another day. For today, hit the barbecue with something different tonight and let us know how it tastes!