Are you taking enough of Protein?




Protein
Protein is an essential macro nutrient but you may not need as much as you think and not all food sources of protein are created equal. The basics about protein and shaping your diet with healthy protein foods can be listed below.

Diet Plan for Protein:

Monday

  • Breakfast: 3 eggs, Aslice of whole grain toast with almond butter and a pear.
  • Lunch: Fresh Avocado and Cottage Cheese Salad and an orange.
  • Dinner: 6 ounces steak, sweet potato and grilled zucchini.

Tuesday

  • Breakfast: Smoothie made with 1 scoop protein powder, 1 cup coconut milk and strawberries.
  • Lunch: 4 ounces canned salmon, mixed greens, olive oil, vinegar and an apple.
  • Dinner: 4 ounces grilled chicken with quinoa and Brussels sprouts.

Wednesday

  • Breakfast: Oatmeal and one cup plain Greek yogurt with chopped pecans.
  • Lunch: 4 ounces chicken mixed with avocado and red bell pepper and a peach.
  • Dinner: Meat, Veggie Chili and brown rice.

Thursday

  • Breakfast: Spanish omelet with 3 eggs, 1 ounce cheese, chili peppers, black olives ,salsa and an orange.
  • Lunch: Leftover Meat, Veggie Chili and brown rice.
  • Dinner: 4 ounces halibut, lentils and broccoli.

Friday

  • Breakfast: One cup cottage cheese with chopped walnuts, diced apples and cinnamon.
  • Lunch: 4 ounces canned salmon mixed with healthy mayo on sprouted grain bread and carrot sticks.
  • Dinner: Chicken Meatballs with Marinara Sauce, spaghetti squash and raspberries.

Saturday

  • Breakfast: Frittata made with 3 eggs, 1 ounce cheese and cup diced potatoes.
  • Lunch: Leftover Chicken Meatballs with Marinara Sauce and spaghetti squash with an apple.
  • Dinner: 3 ounces shrimp fajitas with grilled onions and bell peppers, guacamole, 1 cup black beans on a corn tortilla.

Sunday

  • Breakfast: Protein Pumpkin Pancakes topped with cup chopped pecans.
  • Lunch: One cup plain Greek yogurt mixed with cup chopped mixed nuts and pineapple.
  • Dinner: 6 ounces grilled salmon, potatoes and sautéed spinach.

Research on protein and human health:
According to available evidence indicates that it is the source of protein, rather than the amount of protein which makes a difference for our health.Taking too much of protein can be harmful to people.
Ø  Heart Disease, Diabetes,Cancer, Premature death, Bone health,Weight control, Other considerations involving protein
ü  Specific proteins in food and the environment are involved in food allergies, which are overreactions of the immune system (take gluten and celiac disease, for example).
ü  Medical journals are also full of reports linking allergic responses to specific protein sources with a variety of conditions (breathing problems, chronic digestive issues, etc
ü  Individuals diagnosed with certain diseases (such as kidney and liver disease) need to monitor their protein intake according to their physician’s guidelines.

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