Did You Know? Winter 2009

By Paula Hendricks - Nutritionist on December 3, 2009

Think 30! 

Protein intake is your Key to effective weight loss.  A daily optimum protein intake of at least 30 grams for breakfast, lunch and dinner allows you to maintain good health while you lose weight.   In addition to helping with weight loss, protein helps build and repair body tissues including muscle, major organs and collagen, keeps hair, skin, bones and nails healthy, regulates body processes including digestion and metabolism, and forms hormones, enzymes, and immune system antibodies to help your body function properly.  Need any more reasons to think 30?

Use the following list of approximate 30 gram protein choices to meet your Daily Target Protein Intake.  Always follow the plan outlined specifically for you. 

•  Two protein powder packets (a double) sold in our offices or online through our website
• 4.5  ounces cooked solid lean beef, pork, chicken and turkey
• 4.5 ounces canned salmon, white albacore tuna, or dark tuna
• 5.0 ounces cooked ground lean beef, chicken or turkey meat
• 5.0 ounces of deli meats from beef, turkey, ham and chicken*
• 5.0 ounces cooked ahi or albacore tuna
• 6 ounces cooked fish (cod, tilapia, salmon, sea bass, sole)
• 6  ounces cooked crabmeat, shrimp, scallops or clams
• Two whole large eggs , one egg white + 2 ounces reduced fat hard cheese*
• 2 ounces of dry Light Salami + 2 ounce reduced fat hard cheese*
• 3 ounces Canadian bacon + 2 ounces reduced fat hard cheese*
• One cup low-fat cottage cheese + 1/2 cup low-sugar marinara sauce (heated)
• 3/4 cup Greek-style yogurt, Trader Joe’s brand, or other brand*

 *Protein grams in food products vary.  Always read the nutritional labels and weigh your servings to ensure you are getting the right amount.  We recommend purchasing a food scale.

 How does the Hendricks family prepare 30 Gram Protein Meals?

Here is a list of some of our weekly favorites:

* Shrimp Cocktail:  Chop one celery stick into small bite-sized pieces.  Place in small bowl and add 6 oz bay shrimp.  Mix          together.  For the sauce, mix together 1 tsp. mayonnaise, 1 tsp. Greek-style yogurt, 1 tsp. horseradish, 2 T. salsa, and 1 T. low sugar ketchup, and a dash of garlic salt.  Add sauce to shrimp and serve chilled.  Looks elegant served on butter leaf lettuce cups.

 * Vegetable Scramble:  In mixing bowl, whip 2 whole eggs, one egg white, a dash of garlic salt and pepper.  Add to the eggs 1/2 cup chopped vegetables (zucchini, red peppers, onion) and 1/6 of an avocado.  In a non-stick pan over medium heat, melt a tiny bit of butter and pour the egg mixture in.  Scramble until eggs are almost set.  Add 2 ounces shredded reduced fat cheddar cheese; mix.  Place on plate and top with 2 T. salsa if desired.

 *Lemony Chicken Cesar Salad:  For the marinade, mix the juice of 1/2 of a lemon, 1 T. olive oil, 1 minced garlic, and a dash of salt and pepper.  Pour marinade over one 4.5 oz boneless skinless chicken breast and let sit for 10-15 minutes.  Grill in a non-stick pan until cooked, about 4 minutes on each side.  Cut chicken into strips and lay over a bed of Romaine lettuce.  Drizzle 1-2 T. of creamy dressing (see Salad Dressing hand-out) and sprinkle salad with some freshly grated Parmesan cheese.  Add a couple anchovies if you like. 

* Filet Mignon over Greens:  Sprinkle salt and pepper on one petite filet (4.5 ounces) and rub in a little olive oil.  In a hot skillet, grill filet on one side for 2 minutes, flip and grill for 2 minutes, and repeat until meat is cooked to your liking.  Saute 2 cups of raw spinach in 1 T. olive oil and seasoning of your choice.  Place spinach on plate and top with the cooked filet. *

* Omelet with Canadian Bacon:  In a mixing bowl, whip two whole eggs, one egg white, 2 ounces chopped Canadian bacon, salt and pepper.  In a non-stick pan over medium heat, milt a tiny bit of butter and pour the egg mixture in pan.  Cook until almost set.  Add 1 ounce shredded reduced fat cheddar cheese. Fold egg in half to form an omelet.  Slide omelet onto a plate. 

* Tzatziki  (Greek Yogurt and Cucumber):  In a single serving bowl, put 1 1/3 cup Greek-style thick plain yogurt (ck label to ensure 30 grams).  Add 1/2 cup finely chopped English cucumber, 1 small minced garlic clove, 1 tsp. fresh lemon juice, and salt.  Mix. Drizzle 1 T. olive oil and sprinkle some dried mint leaves on top of yogurt. 

* Deli Meat Roll-Ups:   Take approximately 6 oz of your favorite lean deli meat (ck label to ensure 30 grams) and put on a plate.  For the sauce, add 1 tsp. mayonnaise, 1 tsp. Greek-style plain yogurt, and 2 tsp. Dijon mustard together and mix together.  Spread the sauce on each piece of deli meat and roll up.  Add a little crunch and roll some chopped lettuce in each roll.

* Cheesy Lasagna:  Mix together 1/2 cup low-fat cottage cheese, 1/2 cup low sugar marinara or spaghetti sauce, and 1/2 cup canned mushrooms (drained).  Heat in microwave-safe bowl on medium for about 2 minutes.  Add 1/2 cup shredded reduced fat hard cheese (Kraft brand).  Mix and serve warm.    

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