The word diet in common terms means a change in one’s eating habits with the aim of achieving a pre set health goal. A protein power diet which focuses on an intake of large quantities of protein and low fat has shown promising results in the quest of losing weight the healthy way. By implementing these protein power diets one can aim at increasing the muscle mass and at the same time loss of fat as well. Proteins are the building blocks of the cells and tissues which make up our body.
So providing the body with a healthy dose of proteins makes up for the amount that the body looses during its daily wear and tear. Following protein power diets mostly lead to some immediate weight loss in a very short span of time due to loss of water by the body. Also, these protein power diets helps curb hunger pangs and calorie intake better by giving a feeling of fullness very soon. Hence by consuming less calories one is able to satisfy his appetite and hunger too. Protein power diets rich in plant based proteins have been found to be beneficial in lowering the bad cholesterol levels and at the same time increasing the good cholesterol levels.
These Protein power diets provide the body with the right balance between calcium absorption and excretion. A meal plan based on a high power diet augmented by a controlled amount of carbohydrate and a regular exercise regime has been found to be highly successful in reducing the level of blood lipids thereby leading towards a healthy and a leaner body mass.
Protein Power Soup Diet Soup
Makes 4 servings.
It’s so quick to make, you may want to whip up a couple of batches at once to last several days. Freeze portions in zip freezer bags or freezer containers if you need to keep it longer.
Ingredients:
* 2 tablespoons olive oil
* 1 clove garlic, diced fine
* 1/2 small yellow onion, diced small
* 1 small carrot, diced
* 2 ribs celery, diced
* 1 medium (or 2 small) zucchini squash*, diced
* 1 can (about 14 ounces) diced tomatoes with seasoning (basil/onion, onion/garlic, Italian seasoning, etc)
* 1 quart chicken broth (with salt and spices if available, if not, add the following: 1/2 teaspoon salt, 1/2 teaspoon black pepper, 1/8 teaspoon cayenne pepper, 1/2 teaspoon dried basil, 1/4 teaspoon onion powder)
* 1 pound skinless, boneless chicken tenders, cut into 1/2? chunks, sprinkled with salt and pepper.
* 1-2 tablespoons chopped fresh cilantro or parsley (optional)
Method:
1. In a soup pot, sauté onion in olive oil over medium heat. After about a minute add the garlic and continue cooking until they are both translucent.
2. Add the chicken and sauté until opaque.
3. Add the carrot, celery, and zucchini and sauté until slightly softened (about 5 minutes) stirring them often to prevent burning.
4. Add the tomatoes, with their juice, and the broth.
5. Bring to a boil, then turn down and simmer until all vegetables are tender.
6. At serving time, if desired, add a tablespoon or two of chopped fresh cilantro or parsley to brighten the flavor.
* Protein per serving = 27.5 grams
* Effective Carb per serving = 14 grams
* Calories per serving = 345
*Note: This version calls for zucchini, but you could just as easily substitute a cup of broccoli or cauliflower or yellow summer squash or a mixture of all three veggies or a big double handful of fresh spinach leaves for about the same carb cost. I usually use whatever veggies I have the most of on hand or that I need to use up because we’re heading out of town. It’s all delicious and nutritious!
High-Protein Recipe: Quinoa
This recipe is a Quinoa pilaf with butternut squash. Quinoa originates from South America, and is high in protein. It has nice nutty flavor. Combined with antioxidant-rich butternut squash and tomatoes, this make a healthy pilaf. You will love the robust flavors of this pilaf. Enjoy with some plain yogurt on top.
Quiona
* 1 cup quinoa, rinsed and drained
* pinch kosher salt
* 2 cups vegetable stock or water
Vegetable Mixture
* 1 tablespoon ghee or olive oil
* 1 leek, white part only, diced
* 1 teaspoon cumin seeds
* 1 cinnamon stick
* 1 large red tomato, medium dice
* 1 teaspoon ground coriander
* 1/2 teaspoon black pepper and kosher salt
* 1 small butternut squash, peeled and cut into 1-inch pieces
* 2 cups vegetable stock
* 1/2 cup golden raisins (unsulphered)
* 4 cups fresh spinach, chopped
* 1/4 cup toasted pinenuts
* 2 tablespoons fresh cilantro, chopped
In a medium saucepan add the 2 cups of vegetable stock, quinoa and pinch a salt. Cover and bring to a boil. Put heat on low and cook for about 15-20 minutes. Take off of heat and set aside.
In a medium saute pan heat the ghee or olive oil, leek, cumin seeds and cinnamon stick over medium high heat. Let saute for about 3 minutes.
Add the tomato, coriander, black pepper and salt, butternut squash and vegetable stock. Cover, turn the heat to low and let simmer for about 20 minutes until the butternut squash is tender. Stir in the raisins and spinach. Taste for salt and pepper. Add the vegetable mixture to the cooked quinoa and stir in the toasted pinenuts and fresh cilantro.
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