Protein it is!

As mentioned in my 'Update' post, I have been giving a lot of attention to my nutrition, both post workout and throughout the day. I have made a conscious effort to incorporate protein into every meal. When I say every meal I mean all 5 or 6 meals I eat a day. This method of eating works to increase energy, by keeping blood sugar levels steady. I normally eat breakfast right when I first get up and then eat about every three hours until a couple hours before bed.

Sample daily meals
Meal 1: Oatmeal, skim milk, and almonds
Meal 2: Greek yogurt and fresh berries
Meal 3: Egg white vegetable omelet
Workout
Meal 4: Fruit smoothie with Whey protein powder
Meal 5: Grilled chicken, cooked greens, and quinoa
Meal 6: Low Fat cottage cheese (close before bed)

The challenge is keeping the 5-6 mini meals, mini. It is critical that at the end of the day, the calorie content of the mini meals does not exceed what you eat in three larger meals. Make sure you get protein in each of your meals to help you feel full, build muscle, and burn fat. Check out this website for a great list of protein sources and get prepared for some delicious high protein recipes coming your way!

Tilapia

Growing up, I was never one to order fish but more recently (maybe since I discovered the health benefits) I have begun to enjoy fish every now and then. Last night was one of those times. I made pan fried blackened Tilapia with a lime mayonnaise dressing and it was delicious.

Fish is a low fat  high protein food that provides us Omega-3 and Omega- 6 fatty acids, both of which our body cannot produce on its own, as well as a multitude of vitamins and minerals. Tilapia is a mild fish, lacking the fishy flavor that turns many off from enjoying fish.

We were in a hurry to eat yesterday and this dinner took 15 minutes to make, perfect for weeknight cooking. I started off rubbing blackening seasoning on Tilapia filets and then pan frying them in a couple tablespoons of olive oil, about 3-4 minutes per side on medium high heat.

Meanwhile, I mixed up a simple light sauce for the fish. Mayonnaise (at our house we use Veganaise, a vegan's substitute for mayonnaise that actually tastes quite good) lime juice, and fresh cilantro.

I also steamed some fresh green beans to serve with the fish. A small dollop of the mayonnaise sauce evened out the spicy Cajun flavor of the blackened seasoning and provided a well balanced healthy meal, fast!

Try making fish at your house some night this upcoming week!