How to bulk up your portion size with veggies

Veggies-clean eating-ndpersonaltraining-

Veggies | clean eating |ndpersonaltraining

 

Like most people, I enjoy large servings of food without large calorie counts. That’s why I “super-size” my dishes using vegetables. What does this mean? I find the perfect veggie and cooking method to expand the portion, without compromising the taste or adding a lot of calories. Check out some of my favorite super-sizing veggies and the best ways to use them…

ZUCCHINI or COURGETTE

Zucchini is surprisingly great at imitating pasta

And a medium one has only around 30 calories, plus 2g fiber. To turn zucchini into fettuccine-like ribbons, peel it into very thin long strips using a veggie peeler.

Use a spiralizer and make spaghetti- Cook the zucchini spaghetti until tender, either in a skillet with a bit of water or by steaming them in the microwave. Then toss with your cooked sauce.

Add it to your lasagna – Instead of making skinny zucchini strips, slice your squash into slabs, and swap out half of your lasagna noodles for layers of these. You could even go completely noodle-free!

Super-size your pasta salads – You don’t even have to cook up the zucchini ribbons when making a cold pasta salad. Just mix the strands with the rest of your salad with a little lemon juice and olive oil.

BROCCOLI COLE SLAW

Not familiar with broccoli slaw? It’s a mix of shredded broccoli stems, carrots, and cabbage. A cup of the stuff has only 25 calories, as well as 3g fiber. Here are some ideas for what to do with it…

Fill out deli-style salads – Roughly chop it, and add it to your next tuna salad or chicken salad.

Beef up meatloaf’s serving size – Get some veggies into your protein-packed dishes. Just finely chop the slaw, and mix with extra-lean ground beef or lean ground turkey.

CAULIFLOWER

This vegetable is fantastic at super-sizing starches. And it has only about 30 calories per cup, plus 2g fiber.

Double your mashed potatoes – Boil or steam cauliflower florets (fresh or frozen), and mash with your potatoes.

Make rice by pulsing the cauliflower in the food processor and then steaming or lightly pan frying. You can also try egg fried rice and risotto!

Increase your potato salad – Just chop and steam! You can bulk up your spud salad even more with hard-boiled egg whites, chopped celery, and diced onion.

 

Try and use as many colourful veggies as you can at every meal to bulk it up but more importantly get lots of vitamins and minerals.

 

Nerseh – Personal trainer – ND Personal training

List of High-Protein Foods and Amount of Protein in Each

High protein foods-clean eating-ndpersonaltraining

High protein foods |clean eating |ndpersonaltraining

Getting adequate protein in your diet can offer a myriad of health benefits. Studies have shown protein can help whether you are looking to lose weight, bulk up, improve heart health or boost your energy. Incorporating lean protein into your diet is a critical component of a healthy eating plan.

 Proteins are the body’s building blocks: bones, muscles, skin and blood are all made up of protein. After a tough workout, muscles are rebuilt and repaired by the proteins you eat. Because of this, the American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine in a joint statement recommended athletes get 0.5 to 0.8 grams of protein per pound of body weight.
When trying to lose weight, protein foods help you feel full longer, likely reducing the total number of calories eaten per day. A 2008 study in the “American Journal of Clinical Nutrition” showed that protein increases satiety, and may increase metabolism. Consuming protein will also help the body maintain lean muscle mass, which is critical for a healthy weight loss plan.
Below is a list of some common foods and their protein content. Try and include protein sources from all the groups to keep your diet varied and packed full of vitamins and nutrients.

As a shortcut: An ounce of meat or fish has approximately 7 grams of protein if cooked, and about 6 grams if raw.

Beef

  • Hamburger patty, 4 oz – 28 grams protein
  • Steak, 6 oz – 42 grams
  • Most cuts of beef – 7 grams of protein per ounce

Chicken

  • Chicken breast, 3.5 oz – 30 grams protein
  • Chicken thigh – 10 grams (for average size)
  • Drumstick – 11 grams
  • Wing – 6 grams
  • Chicken meat, cooked, 4 oz – 35 grams

Fish

  • Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
  • tuna, 6 oz can – 40 grams of protein

 Pork

  • Pork chop, average – 22 grams protein
  • Pork loin or tenderloin, 4 oz – 29 grams
  • Ham, 3 oz serving – 19 grams
  • Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
  • Bacon, 1 slice – 3 grams
  • Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

  • Egg, large – 6 grams protein
  • Milk, 1 cup – 8 grams
  • Cottage cheese, ½ cup – 15 grams
  • Yogurt, 1 cup – usually 8-12 grams, check label
  • Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
  • Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
  • Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy)

  • Tofu, ½ cup 20 grams protein
  • Tofu, 1 oz, 2.3 grams
  • Soy milk, 1 cup – 6 -10 grams
  • Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
  • Soy beans, ½ cup cooked – 14 grams protein
  • Split peas, ½ cup cooked – 8 grams

Nuts and Seeds

  • Peanut butter, 2 Tablespoons – 8 grams protein
  • Almonds, ¼ cup – 8 grams
  • Peanuts, ¼ cup – 9 grams
  • Cashews, ¼ cup – 5 grams
  • Pecans, ¼ cup – 2.5 grams
  • Sunflower seeds, ¼ cup – 6 grams
  • Pumpkin seeds, ¼ cup – 8 grams
  • Flax seeds – ¼ cup – 8 grams

Try and include animal and plant based protein sources to keep your diet varied and packed full of vitamins and nutrients.

Nerseh – Personal trainer – ND Personal training