Protein is one of the most powerful macro-nutrient for managing your hunger and weight. Aside from Fats out of all the macro-nutrients (that’s protein, carbohydrate, and fat), protein is one that is the most filling. Not only does it help you feel full, it also boosts your metabolism, and ensures you hang onto healthy muscle while losing fat. That’s one good reason why high-protein diets have become so popular, although going to an "All Protein" or "High Protein" fad diet may not be the healthiest choice. Trendy diets take the notion too far, putting too much emphasis on meat alone, at the expense of other essential foods, like vegetables, fruits, grains, nuts and dairy.
It’s better to understand how much protein you really need, and try to balance it throughout the day. That doesn’t mean you need to load your plate with meat (most American adult and teen males are actually eating too much meat, poultry, and eggs). But you do need to pay attention to when you eat it. Most people make the mistake of saving it for the end of the day, but if you know your numbers the best way to eat protein is to eat them in combinations with other healthy food options throughout the day.
So How much protein should i eat ?The total amount of protein you need ranges between 0.8 to 1.6 grams per kilogram body weight (or 0.4 to 0.7 grams per pound), or some simply just do the one gram per pound equation. But it really all depends on your age, weight goals, body fat percentage and how active you are. If fat loss is your goal or simply trying to lose some weight, aiming for the slightly higher amounts of protein can help you reach your goal. Research points to the benefits of spreading your protein throughout the day, to really tap into the feelings of fullness it offers, so it’s smart to take in about 25 to 30 grams of protein per meal--for most people, that means eating more protein at breakfast and lunch and easing up at dinner. Including 10 to 20 grams of protein with your snacks will make them more satisfying, too.
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Ground Turkey/Chicken Stuffed Tomatoes w/Quinoa
Preheat oven to 350°F.
- Slice the tops off the tomatoes, and set them aside. Use a spoon to scoop out tomato pulp. Deposit tomato pulp into a bowl, and set
- Cook quinoa in a separate pot stirring occasionally until halfway cooked. Season with salt and pepper. Add more water if needed; Set aside.
- Drizzle olive oil in the bottom of a large glass baking dish. Arrange the tomato shells in the baking dish, and set aside.
In a medium skillet, sauté meat and garlic over medium-high heat until brown or cooked. add zucchini/squash, onion, oregano,thyme, turmeric, tomato paste and tomato pulp to the skillet. Turn the heat to high, allow mixture to come to a boil, then reduce heat to medium, and add quinoa
- Stuff each tomato with the mixture
- Place tomato tops back onto the tomatoes, and bake for 30 minutes.
Sprinkle with crumbled feta cheese and fresh parsley or cilantro if desired, and serve.
Serves: 4 | Serving Size: 2 stuffed tomatoes
Per serving: Calories: 255; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 43mg; Sodium: 356mg; Carbohydrate: 18g; Dietary Fiber: 5g; Sugar: 11g; Protein: 14g