Posts from — June 2010

When we say high protein meals we immediately think, steaks, tuna and eggs. So when the table is rid of these things a non-vegetarian person would ask, where do I get the protein that I need? It may come as a surprise but an average person gets way too much protein than his or her body actually needs … even when in a vegetarian diet. A cup of tofu or bean curd can contain up to 20grams of protein. That’s already half for a person who needs 40 grams of protein a day. In the case of those that we call ovolactovegetarian (vegetarians who also take dairy and poultry products), egg whites, cheese and milk are also good sources of high protein.

Vegetarian diets are becoming more common these days especially for people who lives a sedentary lifestyle and those that couldn’t fit working out in their schedules. If you’re on a high protein diet but is trying to watch your weight then a good vegetarian meal would be perfect. It may be hard to do this at first because a non-vegetarian will naturally look for the meat flavor. But try replacing meat products with meat substitutes. For burger steaks, try a soy burger. You can use the same vegetables and gravy that you use with a beef burger. There are also veggie-meats in the market now that tastes exactly like real meat you can use it to make lamb stew and wouldn’t know the difference.

Here’s a couple of simple but mouth watering high-protein, vegetarian/vegan recipes:

Tofu Scramble

Ingredients:

* 1/2 yellow onion, diced
* 1/2 green bell pepper, diced
* 1 block tofu, drained and pressed
* 2 tbsp oil or margarine
* 1 tsp garlic powder
* 1 tsp onion powder
* 1/2 tsp dried parsley
* 1 tbsp soy sauce
* 2 tbsp nutritional yeast
* 1/2 tsp turmeric (optional)

Slice the tofu into approximately one inch cubes. Then, using either your hands or a fork, crumble it slightly. Sautee onion, pepper and crumbled tofu in oil for 3-5 minutes, stirring often. Add remaining ingredients, reduce heat to medium and allow to cook 5-7 more minutes, stirring frequently and adding more oil if needed. Wrap in a warmed flour tortilla with a bit of salsa for a breakfast burrito or top with soy or dairy cheese. Serves two.

Vegetarian Apple Cheddar Panini

Ingredients:

* 8 slices whole grain bread
* 1/2 cup low-fat honey mustard
* 2 apples, sliced thin
* 8 ounces low-fat Cheddar cheese, sliced thin

Preheat panini press on medium heat. If you don’t have a panini press, you can use a non-stick skillet or a George Foreman grill. Lightly spread honey mustard evenly over each slice of bread. Layer apple slices and cheese over 4 slices of bread, using about 1/2 apple and 2 ounces of cheese for each sandwich. Top each with remaining bread slices. Lightly coat panini press with cooking spray. Grill each sandwich for 3 to 5 minutes or until cheese has melted and bread has toasted.

Milkshakes used to have a bad reputation for having lots of sugar and calories. These days it can be as healthy as the next brocolli and grilled salmon salad on top of your diet’s menu. The key is to pick the ingredients very carefully and make sure it rids of the fats and sugar that can easily ruin one’s diet. These ingredients vary depending on what kind of diet a person is taking. Serious body builders and fitness buffs, for example, take protein milk shakes after working out. Protein replenishes the muscles and tissues that got worn out during work out. Here’s a simple procedure (and some tips) to prepare milkshakes with high protein content that will for your diet.

First, do not hesitate to spend time on choosing the ingredients you want to put on your milkshake. Once you’ve decided on the type of protein, flavor and what added nutrients want on your drink everything else will be easy and just fall in place.

1. Your goal. Are you trying to gain weight? Lose weight? Build up your body mass? Make sure you know what your fitness goal is because it’s crucial in picking ingredients.
2. Pick your type of protein. Whey protein is the easiest to get absorbed but some people like using soy protein. Whichever it is you decide on, powder protein should be included on your shake. Protein shakes have different flavors so pick one that will go well with the other ingredients you chose especially if it has fruits in it.
3. Picking milk. A lactose intolerant person should not drink milk but it doesn’t mean they can’t drink milk shakes. The first alternative is soy milk but you can also use almond or rice milk. Moreover, you can use skim milk if you’re watching your weight or whole if you’re trying to gain some.
4. Pick your fruit and flavor. Most protein powder already have flavors but mixing it with the right fruits and other ingredients can make it not only taste better but even more healthier. Most fitness buffs use banana as a base because, not only is it very low in fat, it is also a good source of protein and potassium. They can also go with a lot of other flavors like vanilla, vanilla ice cream, chocolate and even peanut butter. Some body builders use peanut butter in their shakes as it’s also a good source of protein.
5. Other healthy ingredients. Most serious body builders also put eggwhites in their shakes. 4-6 egg whites in your usual banana and low fat vanilla ice cream milkshake is good depending on your target body mass. Naturally, egg whites in milkshakes won’t taste good so other sweetening inredients like maple syrup, butterscotch, caramel, honey and chocolate syrup are recommended but make sure you use these in moderation because they contain a lot of calories. They are very low in fat though.
6. Pick other nutrients to go with it. You can add other vitamin supplements and energy boosters too like l-carnitine and even caffeine.
7. Just mix your ingredients with ice cubes until you reach the desired taste/flavor and you’re good to go.

Bear in mind that these milkshakes are used as supplements and not replacements so taking it in replacement of one meal is not adviseable.