Habit 2: Eat Lean Protein at Each Meal

Alright guys, so for the past two weeks you have been making sure you get nutrition in your body within an hour of waking and/or getting in your recovery nutrition. Keep it up! To score your point for weeks 3 and 4 you must continue S3 Habit 1 AND complete S3 Habit 2 - All In! Why is protein so important? Because without an adequate supply of Amino Acids in our bloodstream, the product of protein digestion, our bodies don't function well. Our bodies use proteins to produce enzymes, hormones and antibodies. Protein is the "building blocks" of our cells and without it we can not replace worn out cells or repair muscle tissue from training. Take some time to get the complete lowdown on protein, the "why's" and even "how much's" by reading "All About Protein" on the Precision Nutrition Site. You'll be glad you did! So that brings us to S3 Habit 2: Eat Lean Protein with Each Meal For our purposes that mean you will need to eat lean protein from the following sources a minimum of 3 times per day. This is not an all inclusive list, but it is a great start. High quality protein. 3-4 oz of cooked lean meat, poultry, or fish 1 cup of cooked seafood 4 egg whites 2 large eggs 1/Ž2 cup of cottage cheese 1/Ž2 cup of plain yogurt 2 oz of part skim cheese 1 scoop of protein powder 1 cup cooked lentils or beans 3-4 oz of tempeh or tofu 1 small veggie burger Conversely you want to avoid low quality protein. Most of these are very high in fat, contain tons of sodium, nitrates and other nasty stuff. These Don't Count Bacon Lunch Meats Sausages Pepperoni Protein in "fast food" restaurant meals (chinese take out, etc.) So how do you score your point starting in Week 3 (Monday May 14th)? By doing S3 Habit 1 and 2 S3 Habit 1: Eat within 1 hour of waking or consume post-training nutrition S3 Habit 2: Eat lean protein with at least 3 meals per day *** To help plan some high quality meals quickly and easily, follow this handy dandy chart. Quality Protein Fibrous Carbs Compliments

Chopped Hard boiled Egg mixed with tuna

Served on a bed of salad greens

Slice of avocado

Stir fry pork

Add fresh or frozen veggies to meat while cooking

1 teaspoon minced ginger root and 2 Tablespoon soy sauce

Shrimp cooked with minced garlic cloves and chili sauce.

Add frozen stir fry veggies while cooking

Sesame seeds sprinkled on top before serving

Heat pinto, navy, or kidney beans mixed with an ounce of Monterey jack cheese

Shredded lettuce, chopped tomato, jalapeño peppers,

Salsa

Grilled Chicken

Served on a bed of salad greens

½ chopped apple, 1 Tablespoon walnuts chopped, olive oil with a squeeze of lemon juice for dressing

Browned ground beef

Stir in tomato sauce, serve over stir fried zucchini, summer squash, and carrot strips

Italian seasonings in with the sauce and a sprinkle of Parmesan cheese before serving

Baked BBQ chicken

Sautéed green beans

Serve with coleslaw

Cold Three bean salad

Thinly sliced beef add tomato sauce

Sautéed onion and Green peppers, serve with a side salad

Sprinkle with chopped green onions and sesame seeds

Brown ground beef, taco seasonings

Serve over lettuce, top with tomatoes

Refried bean, olives, guacamole, salsa

Baked sliced chicken tenders coated with almond meal and parmesan cheese

Spinach salad, and cooked baby carrots

Olive oil and vinegar for salad dressing

Naked Greek Hamburgers

(no bun) mix feta cheese and olive slices into patties

Lettuce, tomato, red onion

Fresh broccoli salad

Ketchup, mustard