Healthy Protein Diet Menu

A Protein Diet Menu is not making America over weight. I have always felt that it is a misconception that overweight Americans get more than enough protein from their diets. Whenever I evaluate a new personal training client who is over weight and wants to lose weight, I ask them to keep a food diary for a few days. Over the last 25 years, what I have found is that most people who are over weight are eating way too many empty carbohydrates like pasta, breads, cakes and cereals while not consuming enough protein.

Rarely will I see someone that is over weight from eating too much meat, poultry, fish or eggs. Similarly, I have seen people prepare proteins in the wrong way by frying and or breading them, which add too much unhealthy fat or carbs to the menu. Most over weight people; however, are not eating pounds of meat every day or dozens of eggs every week. In fact, most of the over weight clients I have come across seem to only eat one serving of chicken, fish, meat or eggs a day and on many days, hardly any protein at all.

There are smaller amounts of protein in vegetables, grains and dairy but nowhere nearly enough for most people. You will wind up getting fat trying to eat enough protein from grains. This is not to say you can’t get enough protein being a vegetarian. You can but you have to really know what you are doing and work at it. For example, rice and beans are a good source of protein but they are also high in carbs and calories so if you are looking to lose some weight you have to limit your intake.

Proteins are the building blocks of the body and everyone should get roughly one gram per pound of fat free lean body weight. Therefore, if you are 160 pounds and are 20% body fat you should be eating 128 grams of protein each day. Chicken, fish and meat have roughly 25 grams of protein for every four ounces, while a whole egg has about 8 grams in it.

Healthy Protein Diet Menu

The healthiest menu should consist of protein with every meal along with a ton of vegetables while watching your grains. For example: vegetable omelets for breakfast, big salads with an adequate portion of grilled chicken or fish depending on your lean body weight and a couple of vegetables for dinner along with some more healthy prepared chicken, fish or meat.

Keep in mind that a little bit of chicken or fish goes a long way. Every eight ounces has about 50 grams so don’t be afraid to eat your meat. I also want to point out that I buy organic and wild caught fish whenever I can. I do think that it is worth the extra money and it really is much healthier for you.

A healthy Protein Diet Menu is not making Americans fat it’s the empty carbs like breads and cookies that we all have to watch out for. Take a look at your diet and let me know if you are eating enough protein.

Recommended Protein Drink – Primal Fuel

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Best – Mike Cola

Health and Fitness Blog

About Mike Cola

Mike Cola has well over 50,000 hours of hands-on personal training experience. He started his own personal training studio in1989, Mike Cola Fitness, which is located in New York.Connect with Mike @ Google+

5 Responses to “Healthy Protein Diet Menu”

  1. I am all for a high protein diet. I am not advocating a diet plan but I do feel that adding some healthy protein is the best way to look and feel healthy.

    I know that on days that I eat more protein I am in a great mood and feel more energy.

    There is a common misconception that having too much protein is a bad thing or that it can lead to a person being overweight. The important thing is to eat a balanced diet, stay away from the unhealthy stuff and exercise.


  2. In many of the cases I have seen and read it would seem that the best advice there is to is to find what kind of diet works for you and pair it up with consistent exercise. If you’re trying to lose weight, stay away from most carbs and manage to consume more protein and vegetables. But I agree with you here, Mike, that it’s those pastas and breads that people often mistake as “good” for them, especially if not well incorporated in their lifestyle.

  3. I think being conscious of what you eat, exercising moderation and not going crazy with junk food, coupled with regulkar exercise is more than enough to lose weight and maintain a healthy lifestyle.

  4. Hi Mike,

    Just how much is “enough protein”?

    Alan Paton

  5. Check out this article I wrote about how much protein you need –

    Best – Mike