Learn to love whey! Whey protein powder that is. It's a versatile source of clean protein that can be used at breakfast, snack or dessert!
When picking a good protein shake product, read the label. Make sure that it's not filled with sugar ( which can turn it into a candy bar substitute instead of a healthy protein), or super high in calories because its full of fillers. I find that I digest whey better than some other bases they make protein shakes out of.
Mix fresh or frozen berries in with your protein shake. I mix with water in a shaker with a tight lid, and drink at the gym after workout (also works great and is very portable for the office). Some advice from experience...put water in first, then pour in pre-measured powder from a ziplock. Otherwise, it becomes like cement in the bottom of the cup!
My own personal concoction call breakfast pudding. It is made of 1 scoop protein powder, mixed to the right consistency with water ( thicker than soup), add 1/2 cup non-fat vanilla yogurt, 1/4 cup non-fat cottage cheese, and 1/4 cup blueberries. It's a protein powerhouse.
A good dessert option is to make a thick consistency mix of protein powder and water ( I've seen it made with liquid egg whites that are pasteurized- but that gives me the willies), and put into a freezer popsicle mold to make healthy popsicles for dessert or anytime.
Tuesday- 10/20 Workout Diary:
Treadmill- 2.11 miles, 30 minutes
Strength train- triceps
Lying triceps extension- 26 lb
Barbell extension- 26 lb bar
One arm overhead triceps extension- 1 band
Triceps pushdown- 2 tubes
Single arm extension- 8 lb
Tuesday- 10/20 Food Diary:
Breakfast-
1 scoop whey protein(90 cal)
1 apple ( 75)
A.M. Snack-
1 apple(70 cal)
3/4 egg whites, 1 cup spinach(100 cal)
Lunch-
3 oz. Tuna steak(156 cal)
8 asparagus spears(26 cal.)
1/2 cup quieno ( 145 cal)
P.m. Snack-
1 apple ( 75 cal)
5 dry roasted, organic, no salt almonds (55 cal)
Dinner-
4 oz Orange Roughy( 100 cal)
1/2 cup non fat cottage cheese, 1/4 cup non fat yogurt ( 105)
8 asparagus spears (26 cal)
Dessert-
6 egg whites (100 cal)
TOTAL CALORIES-1205
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