Protein/Meat/Fish/Egg/Cottage cheese/Greek yogurt/Protein Powder Swaps
Protein is an important component of Health Done Right, and here’s why!
Protein is made up of 20 amino acids, 11 are produced by the body, the other 9 you need to get from your food. Meat, including poultry and fish, dairy and eggs, quinoa and soy contain all 9 essential amino acids, therefore are considered complete proteins. Likewise, casein and whey, two milk proteins are complete.
Eating protein for breakfast should decrease your calorie consumption for the rest of the day. Protein burns more calories during digestion than any other food, and thus increases metabolism. Plus, protein increases satiety (the feeling of fullness) for the next 24 hours and staves off hunger and cravings—by suppressing the hunger hormone (Ghrelin) and boosting the appetite-reducing hormone, peptide YY. Without the hunger pangs you won’t crave those sweet, fat laden, high calorie snacks.
Protein is the building block of lean muscle mass. Muscles need about 30 grams per meal to maximize muscle-protein synthesis. If the body doesn’t receive enough protein from your food, it will break down muscle, to provide your brain and other organs the necessary amino acids to function properly. Double drats!
Research shows that 30-35 Grams of high quality protein at each meal appears to be an optimal strategy to treat or prevent obesity because of the increased appetite satiety and control, plus the reduced reward driven eating behavior. Bluntly, your less likely to pig out!
Higher protein diets also improve body composition by decreasing body fat, including abdominal fat, and by protecting and repairing muscles, and they lower the risk of heart disease. Several studies, have found a greater fat loss with the higher protein diets compared to the low protein diets.
Hopefully, you now understand why every meal on Health Done Right has at least 30 grams of protein and why this protein swap option was created.
To make the swaps simple, 1 unit of protein will be used, to represent 5- 6 grams of protein.
Salmon/and other fatty fish:
Fatty fish are a great source of the healthy omega -3 fatty acids and include; salmon, tuna, mackerel, herring, trout, shellfish, and sardines —-you swap any of these for another.
- Smoked salmon: 1 oz. = 1 unit or 5 grams of protein
- Chicken of the sea, Pink can salmon, skinless, boneless, pop off lid, 5 oz. can, once drained, 2-2.5 ounces = 1 unit= 5 grams of protein
- Chicken of the sea, Pink salmon, 2.5-ounce packet, sriracha, spicy 2 units = 10 grams of protein.
- Smoked Herring Fillets: in oil/ Klipper Fillets-1 piece 3 ounces=3 units of protein
- Wild Salmon: 1 ounce = 1 unit
- Atlantic salmon: 1 ounce = 1 unit
- StarKist Chunk Light Tuna In Water, 2.6 ounce packet: = 3 units
- Bumble Bee Jalapeno Seasoned Tuna 1 packet:= 2 units
- WildPlanet Tuna sustainably caught: one ounce = 1 unit
- StarKist Tuna Creations Ranch, 2.6 ounce packet: = 3 units
White Fish: Tilapia, Flounder, Cod: 1 ounce = 1 unit
Shrimp: 1 ounce – 1 unit
Beef and other red meats:
Loin meats are less fatty.
- Grass fed beef: 1 ounce = 1 unit
Grass fed beef- increase in omega 3’s
- Ham: 1 ounce= 1 unit
- Lean Canadian Bacon: 1 ½ slices or 1 ounce=1 unit
- Turkey bacon: one ounce = 1 unit
- Lean prosciutto (Italian ham): one ounce = 1 unit
Poultry, Chicken & Turkey:
- Tyson Grill Ready, Chicken Breast Fillets or Oven Roasted Diced Chicken Breast: ½ cup before heating = 3 units
- Sweet Italian Chicken sausage with kale 1 link (91 GR): = 3 units
- Mango Habanero Chicken Sausage 1 link(91 gr)= 3 units
- Oscar Mayer Deli fresh Mesquite Turkey Breast no nitrites/nitrates: one ounce = 1 unit
- Giant Brand, Premium Chunk White Chicken in Buffalo Style Sauce, 10 ounce can, 2 ounces or 1/5 of the can = 2 units
- Sweet Sue® Premium Chicken Breast Pouch 7 ounce pouch Bumble Bee = 6 units
- Hormel 98% fat free premium Chicken Breast, 5 ounce can, 2 ounces or ½ can = 2 units
- Bumble Bee Premium White Chicken, 5 ounce can: ½ can = 2 units
- Valley Fresh 2 ounce can, 100% Natural Chicken Breast in broth: = 2 protein units
- Swanson grilled white premium chunk chicken breast 9.75 oz. can, 5 x 2 oz servings, once drained, 50, 1 (0), 10 protein 1/3 cup = 1.5 oz=5 tablespoons
- Valley Fresh 5 ounce can, 100% Natural Chicken Breast in broth: 1/2 can or 2 ounces: = 2 units
- Columbus Rotisserie Seasoned Chicken Breast: 1 ounce = 1 unit
- Lightlife Smart Deli Meatless veggie bologna 2 slices = 1 unit
- Lightlife: White Bean & Kale: 1 ½ slices= 1 unit
- Gardein Teriyaki Chick’n Strips: 1/3 of the package without sauce = 2 units
Protein Powder: An easy way to get your protein and essential amino acids.
- Giant Brand: Fitness, Vanilla flavored Whey Protein Powder: ¼ scoop = 1 unit
- Walmart’s Six Star, 100% Whey Isolate Elite French Vanilla: ¼ scoop = 1 unit
- Walgreen’s Whey Protein Powder. Vanilla flavored: ¼ scoop = 1 unit
Yogurts; as you can see most will be Greek for the higher protein content and nonfat, to decrease your saturated fat intake:
- Dannon OIKOS Triple Zero Blended Greek Yogurt, Mixed Berry: = 2 units
- Chobani Plain Greek: ½ cup = 2 units
- Chobani Greek Yogurt Simply 100: = 2 units
- Dannon Light & Fit Greek (cherry, strawberry cheesecake, toasted coconut vanilla, strawberry, or raspberry flavors ) nonfat 80 calories: = 2 units
- Dannon Light & Fit 50 nonfat: = 1 unit
- Yoplait Greek 100 nonfat: = 2 units
- Dannon Activia Greek 130 nonfat: = 2 units
- Dannon Activia Light (strawberry and blueberry) 60 nonfat= 1 unit
- Athenos Greek non-fat plain: ½ container = 2 units
- Giant nonfat Greek yogurt, coconut, ½ container = 1 unit
- Nonfat ¼ cup = 1 unit
- EggBeaters ¼ cup = 1 unit
- Eggland Best Egg = 1 unit