High Protein Diet Menu"How to Put Together Your High Protein Diet Plan"When it comes to putting together a decent high protein diet menu, there are a few things I like to consider. First, protein quality.
When you endeavor in a sport such as bodybuilding or weight lifting, the quality of the protein you eat is important for quick and proper muscle repair.
High protein diet menu that helps builds muscle:
Out of the above, I personally find that beef, chicken and turkey constitutes the best high protein diet for me. The other protein sources are also great and should be a staple in your high protein menu as well. Out of those top 3 muscle builders (beef, chicken, turkey) I try to get as much beef as possible into my weight lifting diet; at least a pound a day. I have found that nothing adds beef to your frame... like beef! Now, eating some lower fat steak is a great way to get your beef intake, but not always cost effective. And when you're eating like a body builder who is trying to grow, your high protein diet plan can become very expensive. Which brings me to my second consideration for quality high protein food, namely cost. One cost effective trick I like to use when preparing my high protein diet menu for the week is this: I buy my meat in bulk from a Superstore such as Costco. There, I buy frozen skinless chicken breasts in a 10lb box. I have a Forman grill at home and cook up 6 to 7 chicken breasts at a time, then refrigerate. This usually lasts about me about 2-3 days, depending on how much chicken I feel like eating. I also buy 2 - 5 lb packs of ground beef. When I get home I freeze one of them to cook for the following week, and cook the other fresh ground beef pack to use throughout the current week.
This allows me to make various high protein bodybuilding dishes, like the ones found in these free muscle building recipes. Now, I can hear some of you thinking... isn't ground beef high in fat? Well, yes it can be... but fat is not the evil monster so many make it out to be. Nevertheless, for the sake of eating a lean high protein diet menu, here is a trick I use to reduce the fat in ground beef. Boil the beef in a large pot until it is brown (no red left), then pour into a large strainer over the sink to remove most of the fat. Then, rinse the beef under hot water for a few minutes to remove as much remaining fat as possible. When the water that comes out of the strainer is clear, the beef is ready to be used or stored in the fridge for your high protein diet menu meals. This actually makes the ground beef very lean and is much more cost effective than buying steak or even extra lean ground beef. Here is more information on reducing the fat content of ground beef. If you are worried that you may not use up all the beef you cooked before it goes bad, weigh out your portion sizes in a freezer zip lock bag. Not sure what your high protein diet portions should be? Check out how to setup your weight lifting diet here. Make sure most of the air is removed before sealing the ziplock and press the ground beef so that it's flat in the bag, rather than clumped. This will reduce bacteria growth and the beef will last longer in the freezer this way. Then when you need a beef serving, simply heat it up in a dish and add it to your recipe. Here are a couple of recipes I like to use in my high protein diet menu. Protein and Fat Meal (P/F) I like to eat a P/F meal in the evenings (after 6pm) to keep my carbohydrate intake low due to lower activity during this time of day. Remember that everyone is different and has specific protein requirements. Be sure you should understand yours by reading the information in the above link.
- 180g pre-cooked ground beef
First I heat up the pre-cooked ground beef and green beans. Then, I add the steak spice and olive oil. I do not cook the olive oil and the beef because cooking the olive oil will denature it. Protein and Carbohydrate Meal (P/C) I like to eat brown rice and whole grain pasta as my carb sources. Here is a P/C meal using brown rice that I use often in my high protein diet plan. Again, when following any menu, make sure the portion sizes suit your specific needs.
- 180g pre-cooked chicken breast
(boneless/skinless) Heat up a medium skillet, spray with low fat pan spray, add chicken, rice and broccoli. Stir fry until cooked. Add soy sauce, sweetener and spices... serve and enjoy! I LOVE eating the above protein / carb meal. To me, it tastes kind of like chicken teriyaki.
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