If you are on a high protein diet of any kind (There are a lot of different variations of the high protein diet out there), there is quite a different kinds of food you can eat to get your protein intake up and also stay lean at the same time.
Most foods have a protein level of some sort, so here I’ll just outline the main higher protein sources for you to include in your meals and also a few carbohydrate sources for you that include a bit of protein content too, if you incorporate these into your daily nutrition plan, you should have no worries covering all bases in your diet for protein, carbohydrates, fats and fibre.
These are mainly the foods I eat during the day, the only variance maybe a few different things for breakfast and also supplements that I take.
Obviously beef has quite a high protein content and a lot more to offer too, it has good levels of B vitamins, iron, creatine, calcium, potassium and levels of CLA too.
For me there is nothing like a good steak meal, it covers most bases and I have it at least once a week at the moment although many eat beef many more times than I do.
How much protein is in a 200gm steak or in 200gm of beef, roughly there is about 20gm of protein per 100gm in the beef you are eating, obviously it’s a little different for different types of cuts and also taking into account if you are eating a T Bone Steak with the bone in it.
Brown Rice ::
This Low GI carbohydrate source will give you sustained energy throughout your day and more importantly through your workouts too, that is the benefit of adding brown rice into your daily eating plan.
Brown rice is the unrefined version of white rice and is considered a wholegrain, brown rice still has the hull and bran attached and provides us with protein, calcium, magnesium, high fibre, selenium and potassium to name a few additional benefits on top of the carbohydrate levels.
Another factor to consider when taking the brown rice route rather than white rice is it is a little more chewy and takes a little longer to cook, white rice is easy but has a higher GI.
Cottage Cheese ::
Cottage cheese not only tastes great it can be used at night too as a night time snack to help your muscles recover through your sleep and also it can be used to bump up your protein level in your meals if needed.
Cottage cheese is rich in casein protein, your body breaks down casein over a longer period than other proteins.
There are many different varieties of cottage cheese in the supermarkets, the best for you is the natural or organic types as these have the least additives in them.
You looking at about 13gm of protein per 100gms of cottage cheese as an average, read the label of the product you have purchased if you are unsure.
You can’t beat a tuna, cottage cheese on a rice cake as a healthy lean muscle building snack, the hardest part once you start adding cottage cheese to your meals is to stop using cottage cheese in your meals.
How can I make a lean muscle food suggestion without including eggs?
Not only do they taste great and are packed with so many nutrients, they are easy to prepare too.
Roughly each egg, depending on the size has 5 to 6gm of protein in it, eggs also contain calcium, iron, zinc, good fatty acids and much more.
You can use eggs instead of having a meat source for your protein in a meal, with almost nonexistent carbohydrate levels they certainly do the job.
I generally use boiled eggs mostly as its easy, on weekends I have scrambled or use eggs in the protein pancakes I make.
Chicken Breast ::
Chicken breast is one of the most used protein sources along with beef and tuna, it contains levels of magnesium, potassium, vitamins and more.
There is roughly 24gm of protein in 100 grams of chicken breast, so it all comes down to the chicken breast size in regards to the protein in it, on average, most of the breasts I get are about 60 or so grams and so they have about 17gm of protein in them.
Chicken is something you can add to most of your main meals and be confident you are covering your protein bases that help you to hit your required protein count for the meal.
Chicken breast is the easiest to cook and has the higher protein count, it is also easy to add to your meals, either eat hot or cold after cooking, I usually prepare mine on the Bar B Q and have baked my fair share of chicken breasts in my time too.
Tuna and Fish ::
I’ve put tuna and fish together as most of the easy to use canned variety is tuna these days.
Of course you can have a fillet of fish for a meal too, most fish and tuna sources are around the 25gm to 30gm of protein mark for 100gm of volume.
Tuna and fish contain a lot of nutrients on top of their protein levels, they contain a good whack of Omega 3 Fatty Acids, vitamins and also selenium to name a few.
I usually, for ease of preparation have tuna out of the can, the hugs n kisses does prepare the odd fried salmon meal or baked fish meal too.
Spinach is the ultimate green for me at the moment, I eat a truckload of it in salads or just by itself during the day.
Spinach is a great source of calcium, iron, chlorophyll, a good source of fibre and more.
There is also a small count of protein in spinach, it sits around the 2.8gm mark for 100gms.
If rushed before heading out to work for the day I throw a couple of handfuls of spinach into a lunchbox, I can then just put a can of tuna on top and eat if I need too.
Broccoli, or little trees are also, like spinach, jam packed with nutrients, it is a great source of vitamins and minerals which include vitamin C, K, A, B, magnesium, potassium and also high in fibre too.
The protein count for 100gms of broccoli is around the 4.2gm mark.
You can steam, boil or eat it raw in your meals.
I have eaten this steamed, boiled and raw over the years, raw is definitely more chewy, not sure why I went down the eating broccoli raw path, I’m sure it was an older bodybuilder that told me to do it during dieting though, steamed is the way I eat broccoli these days.
A great snack food in between meals or I sometimes add into my salads or on top of my meat or fish too.
Almonds are generally regarded as high nutrient food as they cover so many bases in regards to protein, carbohydrate, fibre, vitamins, fats and minerals.
Roughly 20gm of protein in 100gm of almonds, from memory I think it is around .25gm of protein for one almond, so 4 almonds to get 1gm of protein.
I always carry around a small lunch box of almonds, a handful here and there doesn’t go astray and fills the gap too in the afternoons.
Avocado is a great food to have, you can add it to almost any meal if you are following a high protein diet and they are high in good fats, vitamins, minerals and also have a lot of antioxidants in them.
The protein count isn’t too high for avocados, coming in at 1.9gm of protein per 100gm, but the other benefits of the avocado in rounding out your diet far outweigh this lower protein level.
The power of good fats in your diet can never be under estimated if you are trying to stay lean and put on lean muscle at the same time.
If I could I would have avocado on and with everything, it is just one of those great additions to meals.
There you have it, a few of the foods I eat throughout the week to help recover after training and also keep healthy, what’s your favourite lean muscle food for a high protein diet?