There’s lots of conflicting information on how much protein one should consume. Often we overload on too much protein, and unfortunately we don’t store excess protein for later. Here are the daily recommended amounts of protein to consume.
For average individuals 0.8 grams of protein/kg of body weight is recommended. So 56 grams/day for the average man, and 46 grams/day for the average woman. To put this into perspective 3 ounces of cooked turkey or chicken has 19 grams of protein.
For more details on when and how much protein you should consume read our blog, Protein- The Lego Blocks of Life.
Spinach Egg-white Omelet
Ingredients
- 3 egg whites
- 1 tablespoon nonfat milk
- 1/2 tsp dried mixed herbs
- Freshly ground black pepper
- 3/4 cup chopped fresh baby spinach
- 1 tablespoon reduced-fat shredded sharp cheddar or grated parmesan
Preparation
Combine egg whites, milk and herbs in a small bowl. Coat a small nonstick skillet with cooking spray. Heat the skillet on medium to low heat. Add chopped spinach. As it wilts, pour egg white mixture over the spinach and allow to set around the edges. As the edges set, lift them gently with a spatula and tip the skillet to allow remaining liquid underneath. When the egg whites are set, sprinkle the cheese on top, then fold the omelet in half. Serve immediately.
Nutritional Information
Calories: 81, Calories from Fat 14, Total Fat 1.6g (sat 0.9g), Cholesterol 5mg, Sodium 249mg, Carbohydrate 3.4g, Fiber 1g, Protein 13.4g
Grilled Chicken Thighs with Pineapple, Corn and Bell Pepper Relish
Ingredients
- 1 teaspoon garlic powder
- 1 teaspoon ground cumin
- 3/4 teaspoon salt, divided
- 1/4 teaspoon freshly ground black pepper
- 8 skinless, boneless chicken thighs (about 1 1/4 pounds)
- 2 cups cubed fresh pineapple (about 1/2 pineapple)
- 1/2 cup fresh corn kernels (about 1 ear)
- 1/3 cup finely chopped red bell pepper
- 1/4 cup thinly sliced fresh basil
- 3 tablespoons finely chopped red onion
- 1 tablespoon cider vinegar
- 1 teaspoon sugar
Preparation
1. Heat a grill pan over medium-high heat; lightly coat with cooking spray. Combine garlic powder, cumin, 1/2 teaspoon salt, and pepper in a small bowl; sprinkle over chicken. Add chicken to pan; cook 10 minutes on each side or until done.
2. Meanwhile, combine remaining 1/4 teaspoon salt, pineapple, and remaining ingredients in a medium bowl. Serve relish over chicken.
Nutritional Information
Calories: 242 Fat: 6.1g Saturated fat: 1.5g Monounsaturated fat: 1.8g Polyunsaturated fat: 1.5g Protein: 29.6g Carbohydrate: 17.4g Fiber: 1.3g Cholesterol: 118mg Iron: 2.2mg Sodium: 571mg
