When you start to track your nutrition seriously, it can be hard to your macros perfectly. A lot times you can use foods that are primarily one macro nutrient and just adjust portion sizes. But when you are running Fat Shredder, it can sometimes be tough to hit your protein budget. Sometimes you don’t want to add another 4 oz. of chicken to dinner or another scoop of whey. Fortunately there are some crossover foods that area a mixture of macro nutrients!
One of the best ways to find more protein for your diet is to eat carbohydrates that are high in protein. Now these are not as protein packed as a chicken breast or a nice lean steak, but using these foods in place of your typical carbohydrates can add some considerable protein to your day.
Lentils, ½ Cup – 9grams protein
Chickpeas, ½ cup cooked – 6 grams
Soy beans (Edamame), ½ cup cooked – 14 grams protein
Beans (black, pinto, garbanzo, etc) about 7-10 grams protein per 1/2 cup of cooked
If you have an extra budget of fat, why not get some protein along with the fat you need?
Peanut butter, 2 Tablespoons – 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Sunflower seeds, ¼ cup – 6 grams
Flax seeds – ¼ cup – 8 grams
Now for both of these groups, you need to make sure you have the budget left for the carbohydrates and fats that come along with each. But I hope you can see where these can really help. Instead of having 1 cup of rice which has little protein (5g), you could sub it with an equal amount of lentils and pick up 18g protein! Or instead of using some olive oil, have a ¼ cup of peanuts and get 9 grams of protein along the way.
Foods that are a single macro nutrient are still nice for balancing out your days, but with a little planning you can add some variety too! Chicken, rice, and broccoli will only be appealing for so long! Mix it up and try something new. Many of the beans are really easy to pick up in cans (look for the look sodium varieties). It’s really easy to prepare many of these foods. Here’s an easy way to cook lentils without soaking:
1. Measure the lentils you wish to cook. 1 cup of dried lentils yields about 2 cups cooked.
2. Rinse under cold water and drain.
3. Place the lentils in a saucepan and cover with cold water.
Use a 2 cups water to 1 cup lentils.
4. Bring to a boil over medium-high heat, then reduce heat to simmer.
5. Cook until desired tenderness is reached, anywhere from 15 minutes to an hour.
Drain if necessary.
6. Season if desired. Add salt only after the lentils are completely cooked;
if added during cooking, it can toughen the lentils.
7. Eat as is or use in salads, soups, or other recipes.
Oh and just in case you need a reminder of the protein powerhouses! These guys are almost completely protein. The only place to watch out is with red meat and fish. Make sure you have the fat in your budget.
Turkey – 9g per ounce
Lean red meat – 9g per ounce
Egg whites – 4g per large egg white
Whey protein ~ 20g per scoop (varies by brand)
Beef jerky – 13g per ounce
Salmon – 7g per ounce
(**Note: all measurements are approximations! Yes your label might say something different. Track everything and you will be all set**)
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My email: coachwayne@teamripped.com
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