My Protein Food Plan

Protein builds muscle, so my body meal plan includes plenty of protein. It's important to build your meal plan with a foundation of protein because protein stabilizes blood sugar, feeds muscle tissue, and revs up your metabolism. It is also the only macronutrient that supplies nitrogen, which your muscles need to function properly.

• Here is my protein list:
• egg white or egg substitutes
• chicken breast
• turkey breast
• lean ground turkey breast
• bluefish
• cod crab
• flounder
• grouper
• haddock
• halibut
• mackerel
• mahi-mahi
• orange roughy
• pike
• pollack
• red snapper
• salmon
• scallops
• shrimp
• sole
• swordfish
• tuna
• fat-free cottage cheese
• protein powder

Fat-free cottage cheese is great because it contains casein, a milk protein that moves through the body slowly and satiates your appetite. Casein is also very high in amino acids that support muscle tissue and prevent its breakdown. Egg Beaters are another great source of protein. They are egg substitutes that look just like scrambled eggs.

There are some sources of protein I will avoid. Beef is way overconsumed in this country. If I need my meat fix, I will only choose the leanest cuts. I also limit fatty sources of protein, including beef, pork, lamb, and other meats products, because of their high content of unhealthy saturated fats.