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发帖数: 26270 | 1 http://www.beachbody.com/product/newsletters/nl_520.do#article2
One of the easiest ways to quick results is to increase the percentage of
protein in your diet. That's one of the reasons some of our programs—
including P90X® and ChaLEAN Extreme®—begin with a high-protein
phase. The extra protein in your diet will also help you feel more satiated
even if you're cutting back on your calories. And ideally, we've left you
with enough carbs to fuel your workouts. Plus, it will help you understand
your body's relationship to carbs—how many you really need and how they
affect your energy level. This will help you eat healthier in the long run.
However, this high-protein phase should be just that: a phase. You will
reach a point at which you'll need to introduce more carbs back into your
diet. That's because your workouts are fueled primarily by blood sugar and
glycogen (stored carbs), and eventually you'll reach a point where you're
just not replenishing those stores adequately. This may be after a few days
or it may be after as long as 8 weeks. Let your body tell you.
Here are some signs you need to start eating more carbs:
- Your overall progress starts to plateau
- You notice that your performance is suffering
- You're often (or always) tired
- You feel like you physically hit a wall during your workout (also known as
"bonking")
- You throw up
Here are 19 breakfasts and snacks—including some vegetarian-friendly ones—
to get you started. Most can be made in 15 minutes or less. Let us know how
your journey is going at m*****[email protected].
Breakfasts:
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Goat Cheese, Tomato, and Parsley Scramble (Body Beast®)
These eggs are seasoned with the slightly tart flavor of goat cheese. The
sweet tomatoes offer a delicious balance.
(Makes 1 serving)
Ingredients:
2 large eggs
1 dash sea salt
1 dash ground black pepper
1-1/2 tsp. extra-virgin olive oil
1 medium tomato, chopped
1 Tbsp. finely chopped fresh flat leaf (Italian) parsley (or 1 tsp. dried
parsley)
1/4 cup crumbled soft goat cheese (1 oz.)
Preparation:
Combine eggs, salt, and pepper in a medium bowl; whisk to blend.
Heat oil in medium nonstick skillet over medium-low heat. Add egg mixture;
cook slowly, stirring frequently, until eggs are almost set.
Stir in tomato and parsley. Sprinkle with cheese; cook for 1 minute or until
eggs are fully cooked.
Sagi's Variations: You can substitute the same amount of feta cheese for the
goat cheese. You can use fresh basil, cilantro, or chives instead of
parsley. You can use chopped zucchini, asparagus, or broccoli instead of
tomatoes.
Nutritional Information (per serving):
Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber
Sugar Protein
303 23g 8 g 385 mg 521 mg 6 g 2 g 4 g 19 g
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Egg Sandwich with Canadian Bacon (ChaLEAN Extreme®)
Great for breakfast, lunch, or dinner, this sandwich pairs well with a
simple green salad.
(Makes 1 serving)
Ingredients:
1 large egg
1 large egg white
Nonstick cooking spray
3 cups fresh spinach
1 slice whole wheat bread, toasted
1/2 oz. Canadian bacon, warm
2 Tbsp. grated Parmesan cheese
Preparation:
Combine egg and egg white in a small bowl; whisk to blend. Set aside.
Heat medium nonstick skillet lightly coated with spray over medium heat. Add
spinach; cook, stirring frequently, for 2 to 3 minutes or until wilted.
Remove from skillet. Set aside.
Add eggs to skillet; cook over medium-low heat, stirring frequently, for 2
to 3 minutes or until eggs are set.
Top toast with Canadian bacon, spinach, eggs, and cheese.
Nutritional Information (per serving):
Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber
Sugar Protein
246 10 g 4 g 206 mg 545 mg 16 g 4 g 2 g 24 g
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Proatmeal (INSANITY®)
This high-protein oatmeal gets a flavor boost from fresh berries and walnuts
. A great way to jump-start your day.
(Makes 1 serving)
Ingredients:
1/2 cup water
1/4 cup old-fashioned rolled oats
1/3 cup fresh or frozen berries
1 scoop Beachbody® Whey Protein Powder, Chocolate or Vanilla flavor
1 Tbsp. chopped walnuts
1/2 cup nonfat milk (or unsweetened almond milk, rice milk, or soy milk)
Preparation:
Bring water to boil in medium saucepan over medium heat. Add oats; cook,
stirring frequently, for 4 to 5 minutes. Remove from heat.
Combine oatmeal, berries, Whey Protein Powder, and walnuts in a medium bowl;
mix well.
Top with milk.
Nutritional Information (per serving):
Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber
Sugar Protein
299 8 g 2 g 37 mg 107 mg 33 g 6 g 14 g 26 g
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Chicken Scramble (P90X®)
This high-protein breakfast will stay with you and keep you satiated
throughout the morning.
(Makes 1 serving)
Ingredients:
Nonstick cooking spray
6 large egg whites
3 oz. cooked chicken breast, boneless, skinless, diced
3 Tbsp. grated Parmesan cheese (3/4 oz.)
Fresh basil leaves, chopped (for garnish; optional)
Preparation:
Heat medium nonstick skillet lightly coated with spray over medium-low heat.
Add egg whites; cook, stirring occasionally, for 4 to 6 minutes or until
eggs are almost set.
Add chicken and cheese; cook until set.
Garnish with basil if desired.
Nutritional Information (per serving):
Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber
Sugar Protein
324 9 g 4 g 89 mg 678 mg 2 g 0 g 2 g 55 g
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Breakfast Caprese with Pesto (LES MILLS COMBAT)
This Italian-style breakfast will keep you satisfied with its savory flavors
until your first snack of the day.
(Makes 1 serving)
Ingredients:
4 large egg whites
Nonstick cooking spray
1 slice medium tomato
1 oz. fresh mozzarella cheese (sliced)
1/2 tsp. prepared pesto sauce
Preparation:
Place egg whites in a medium bowl; whisk to blend.
Heat medium nonstick skillet lightly coated with spray over medium-low heat.
Add eggs; cook for 1 minute. Do not stir. As eggs set, lift edges, letting
uncooked portion flow underneath. Cook for 3 to 4 minutes or until set.
Top with tomato, cheese, and pesto. Gently fold in half.
Nutritional Information (per serving):
Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber
Sugar Protein
170 7 g 3 g 15 mg 285 mg 2 g 0 g 2 g 21 g
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5 Super-Quick Breakfasts:
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Berry Healthy Cereal
3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean)
topped with 1 cup nonfat milk and 1/2 cup berries
Nutritional Information (per serving): Calories: 266, Protein: 13 g, Fat: 3
g, Carbs: 50 g
Cottage Cheese On-the-Go
1 cup 1% cottage cheese served with 1 medium apple, or 1 medium pear, or 1
cup cubed melon, or 1 cup berries
Nutritional Information (per serving): Calories: 257, Protein: 28 g, Fat: 3
g, Carbs: 31 g
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Crunchy Greek Yogurt
1 cup nonfat plain Greek yogurt with 3/4 cup high-protein, whole-grain
cereal (such as Kashi® Go Lean) mixed in
Nutritional Information (per serving): Calories: 285, Protein: 23 g, Fat: 3
g, Carbs: 45 g
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The Hulk Greentealogy
1.5 scoops (or 1-1/2 packets) Greenberry Shakeology® blended with 1
Tbsp. matcha green tea powder, 1 Tbsp. all-natural peanut butter, 1/2 cup
nonfat milk, 1 cup water, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 377, Protein: 32 g, Fat: 9
g, Carbs: 44 g
---------------------------------
Yogo Berry
1 scoop (or 1 packet) Greenberry Shakeology blended with 1 cup strawberry
halves, 1/2 cup plain nonfat yogurt, 1 Tbsp. raw honey, 1 cup nonfat milk,
and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 401, Protein: 32 g, Fat: 1
g, Carbs: 69 g
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9 High-Protein Snacks to Keep You Satisfied:
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Lox and Cucumber
Spread 2 tsp. cream cheese on 4 cucumber slices and top with 2 oz. smoked
salmon (lox)
Nutritional Information (per serving): Calories: 105, Protein: 11 g, Fat: 6
g, Carbs: 1 g
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Cottage Cheese and Fruit
1/2 cup 1% cottage cheese topped with 3 medium strawberries, sliced
Nutritional Information (per serving): Calories: 93, Protein: 14 g, Fat: 1 g
, Carbs: 6 g
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Maryland-Style Blue Crab
1 (4-oz.) drained can of lump crabmeat mixed with 1/4 tsp. Old Bay®
Seasoning
Nutritional Information (per serving): Calories: 82, Protein: 18 g, Fat: 1 g
, Carbs: 0 g
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White Tuna Salad
1 (4-oz.) drained can of solid white tuna, packed in water mixed with 1 Tbsp
. mayonnaise and 1 Tbsp. capers (optional)
Nutritional Information (per serving) including capers: Calories: 210,
Protein: 23 g, Fat: 13 g, Carbs: 0 g
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Mocha Chiller
1 scoop (or 1 packet) Chocolate Shakeology blended with 1 cup cold coffee
and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 152, Protein: 18 g, Fat: 1
g, Carbs: 17 g
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Chocolate Spice
1 scoop (or 1 packet) Chocolate Shakeology blended with 1 cup nonfat milk, 1
/2 tsp. cinnamon, 1/4 tsp. nutmeg, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 239, Protein: 26 g, Fat: 1
g, Carbs: 30 g
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Spicy Turkey, Cheese, and Tomato on a Rice Cake
1 multigrain rice cake topped with 1 oz. low sodium, nitrite-free turkey
breast, 1 oz. provolone cheese, 1 slice tomato, and 1/4 tsp. hot pepper
sauce
Nutritional Information (per serving): Calories: 163, Protein: 13 g, Fat: 8
g, Carbs: 9 g
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Jerky
Though high in sodium, jerky does pack a lot of protein. For example, one
bag of Trader Joe's® turkey jerky has 60 calories and 11 grams of
protein per oz. Make sure you check the nutritionals before enjoying!
-----------------------------------------
Egg White Salad
For a healthy, egg white salad, check out this hard-boiled egg white salad
from the Hungry Girl that features lemon, lime juice, and crunchy veggies.
Nutritional Information (per serving): Calories: 90, Protein: 11 g, Fat: 1 g
, Carbs: 9 g | v*****e
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