Which Meal Should Have the Highest Protein Content?
Research shows there are advantages to consuming protein in balanced amounts at each meal. Today, Americans consume 2/3 of their total daily protein intake at dinner, meaning they aren't getting the full benefits of distributing protein throughout the day such as feeling satisfied after a protein-packed meal or snack, which helps cut down on mindless eating. Also, meals with high-quality protein help build muscle and reduce body fat.
There are many recipes available for protein packed breakfasts, snacks, and lunches at beefitswhatsfordinner.com. We've listed a few of our favorites below as well.
BREAKFAST: Beef Breakfast Burritos
Protein per serving: 33.7g
12 ounces Ground Beef (93% lean or leaner)
1 medium red bell pepper, chopped
1 small onion, finely chopped
2 teaspoons ground ancho chile powder
1/2 teaspoon ground cumin
4 eggs, beaten
2 tablespoons water
1 tablespoon finely chopped fresh cilantro
1/4 teaspoon salt (optional)
1/3 cup reduced-fat shredded Mexican cheese blend or shredded Cheddar cheese
4 medium spinach or plain flour tortillas (10-inch diameter), warmed
Salsa Lime-Cilantro Cream (optional):
1/2 cup reduced-fat dairy sour cream
1 tablespoon fresh lime juice
1 tablespoon finely chopped fresh cilantro
Combine Lime-Cilantro Cream ingredients in small bowl, if desired. Cover and refrigerate until ready to use.
Heat large nonstick skillet over medium heat until hot. Add Ground Beef with bell pepper, onion, chile powder and cumin; cook 8 to 10 minutes, breaking into small crumbles and stirring occasionally. Remove from beef mixture from skillet; keep warm.
Cook's Tip: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160ºF. Color is not a reliable indicator of Ground Beef doneness.
Combine eggs, water and 1 tablespoon cilantro in medium bowl. Spray same skillet with cooking spray. Pour into skillet; cook over medium heat 2 to 3 minutes or until scrambled, stirring occasionally. Season with salt, if desired. Stir in beef mixture and cheese; cook 1 minute or until heated through, stirring occasionally.
Spoon beef mixture evenly in a row across center of each tortilla, leaving 1-inch border on right and left sides. Fold right and left sides of tortilla over filling. Fold bottom edge up over filling and roll up; cut diagonally in half. Serve with Lime-Cilantro Cream and salsa, as desired.
SNACK: Beef Mole Power Bites
Protein per serving: 18.5g
1-1/2 cups fully cooked Ground Beef (93% lean or leaner)
1/2 cup honey
1/4 cup unsweetened cocoa powder
1/4 cup unsweetened applesauce
1 egg white
2 tablespoons chile powder
2 tablespoons olive oil
2 tablespoons chopped chipotle peppers in adobo sauce
1 ounce dark chocolate, chopped
1 tablespoon ground cinnamon
1 teaspoon baking powder
1 teaspoon vanilla extract
1/4 teaspoon ground cumin
1/2 cup pepitas
1/2 cup raisins
Preheat oven to 350°. Spray 8-inch square baking dish with cooking spray. Combine Ground Beef, beans, honey, eggs, cocoa powder, applesauce, egg white, chile powder, oil, chipotle peppers, chocolate, cinnamon, baking powder, vanilla and cumin in food processor. Cover; process 1 minute or until smooth, scraping sides of container as needed.
Pour batter into large bowl; stir in pepitas and raisins. Pour batter into prepared baking pan. Bake in 350°F oven 30 to 35 minutes or until set.
Remove baking pan; cool to room temperature. Cover and refrigerate at least 4 hours; roll into 1 inch balls. Store in airtight container in refrigerator.
Cook's Tip: Bites may be rolled in cocoa powder, seeds or finely chopped nuts, as desired.
LUNCH: Mu Shu Steak & Apple Wraps
Protein per serving: 32g
4 beef Tri-Tip Steaks, cut 1 inch thick (about 4 ounces each)
3/4 teaspoon ground cinnamon
1/4 teaspoon pepper
1/4 cup hoisin sauce
1 tablespoon honey
3 cups tri-color coleslaw mix (with green cabbage, red cabbage and carrots)
1 Granny Smith apple, peeled and thinly sliced
8 medium whole wheat flour tortillas (8 to 10-inch diameter), warmed
Combine cinnamon and pepper; press evenly onto beef steaks. Heat large nonstick skillet over medium heat until hot. Place steaks in skillet; cook 9 to 12 minutes for medium rare to medium doneness, turning occasionally.
Combine hoisin sauce and honey in large bowl. Carve steaks into thin slices; season with salt, if desired. Add steak slices, coleslaw mix and apple to hoisin mixture; toss to coat.
Place equal amounts of beef mixture down center of each tortilla, leaving 1-1/2-inch border on right and left sides. Fold bottom edge up over filling. Fold right and left sides to center, overlapping edges; secure with wooden picks, if necessary.
A High Protein Diet- Is It Effective and Beneficial?
By Jane Thomas
When we think about a healthy high protein diet, a lot of the information out there focuses on incorporating fish and poultry into your meals. However, turn your attentions to the benefits of red meat if you’re looking for a powerful punch. Beef is packed with nutrients like B vitamins, iron, zinc, and protein. The 29 lean cuts of beef each provide a health variety of fats which are known as monounsaturated (MUFAs) and are key in promoting cardiovascular health.
Proponents of a High Protein Diet
Eating a high protein diet needs to be done with care. Nutritional experts maintain that people need a well-rounded diet to be healthy and so carbohydrates, fruits, and vegetables should be included in all meals. Some high protein diets have been designed to omit other food groups. Although many have been concerned that eating protein alone may lead to nutritional deficiencies, some studies have shown that a person can stay healthy on a short-term basis if they rely solely on protein.
Jordan Peterson is a well-known proponent of a high protein diet. He reports that his ‘carnivore diet’ which consisted mainly of beef treated his symptoms of extreme depression and anxiety. He also claims that the diet effectively eliminated his autoimmune symptoms. His mood improved significantly, within two days of beginning his meat-only diet, and in particular he felt that he had more control over his emotions.
Another famous meat-eater is orthopedic surgeon, Shawn Baker. He claims that his habit of eating beef, particularly rib-eye steaks, for over a year gave him his ripped muscles. He also credited beef for the two world records he clinched in the indoor rowing competition.
What Protein Does to Your Body
Protein is a vital nutritional component needed for various body processes. It enables the body to grow, and repair damaged tissues. It is responsible for producing growth hormones and digestive enzymes, while being the building block for skin, muscles, blood, and bones.
Protein is a macronutrient. This means, the body requires it in huge doses. However, the body does not store protein, in comparison to the way that it handles carbohydrates and fats. This is why, eating beef on a daily basis is necessary to maintain health.
Other Benefits Linked to Protein Consumption
Protein provides many of the essential nutrients needed by the body. Consuming protein only, specifically beef, may seem a controversial idea but it is effective in reducing various medical conditions. A largely protein diet is necessary for good health.