Protein is great for building muscle tone, but many people don’t realise that it can actually be great for helping you to burn fat as well. You burn more calories by digesting protein than you do by breaking down carbohydrates, and the protein in your body helps to trigger the natural hunger-taming hormones. In a recent study, people who overate by 1000 calories gained more lean tissue when they stuck to a high protein diet than when they ate normally. Aim to include some of these protein-rich meals and see if you notice a difference to your weight goals each week. These are filling so you won’t feel hungry immediately after eating, and they’re also low in fat so you won’t be ruining your hard work in the gym with your dinner. Each of the meals creates four filling portions, so it’s perfect if you’re feeding your family as well as yourself. You can opt for any of the following healthy meats if you prefer – chicken or turkey, pork tenderloin, lamb loin, flank steak of beef or veal. Other protein-rich ingredients include lentils, tofu and fish, which make great alternatives if you fancy mixing it up.
Hamburger
Hamburgers rarely turn up on diet menus, but they can actually be quite lean if you use the right ingredients. Why not make this burger for a lower in fat alternative to your usual fast food joint? Use 90 per cent lean and ground beef to create three to four-ounce patties. Grill to reduce the amount of fat in the final burger, then place in a whole wheat bun with plenty of salad and fresh salsa. Don’t load it up with condiments though, otherwise you’ll replace all the calories you’ve reduced with salt and sugar.
Chicken Chili
Chili is a hearty meal which can be modified to make a healthy and nutritious meal. Use skinless chicken pieces and then lightly fry with a host of veggies, including onions, peppers, mushrooms and peas – any combination you prefer is fine though. You can also experiment with different types of beans, such as kidney, pinto and black beans. Add spices and a can of tomatoes and reduce down.
Fish Tacos
Fish tacos can be a fun and tasty alternative to beef tacos, and they’re lower in fat. Tilapia, mahi and shrimp are all great options, but whatever you enjoy eating will work just fine. Add grilled vegetables such as peppers and onions, then top with salsa and two tablespoons of a healthy-fat topper such as guacamole.
Pork Tenderloin
Pork tenderloin is often overlooked as an ingredient, but it’s low in fat, moist and rich in protein. Roast a pork tenderloin with fruits such as plums, pears, apples or mangoes to create a sticky marinade, then serve with a side of green beans and baked new potatoes. This is a rich and filling meal that can be a great alternative to a Sunday lunch, as well as getting your portion of fruit in alongside it!
Tofu Stir-fry
If you don’t eat meat or simply fancy an alternative, tofu is a great option – it’s filling, packed with protein and also is low in fat. Heat a teaspoon of oil in a wok then toss cubes of marinated firm tofu until they’re golden and crisp around the edges. Add vegetables such as onions, peppers, mushrooms and broccoli, then serve over one cup of cooked brown rice. You could also replace the tofu with skinless chicken, shrimp or turkey if you’d prefer.